Pilates mat exercises
Lie on your back with your knees bent. Inhale, and then exhale as you lift shoulders, arms and feet off the floor. The legs can be at a 90-degree angle or extended straight up, to increase the challenge. Now, pump arms up and down, initiating movement from the shoulders. Inhale, for 5 pumps and exhale for 5 pumps. Pump 100 times.
Lie on your back with your knees bent and stretch your arms out to the sides. Inhale, as you drop your legs to one side, turn your head gently to the opposite side. Exhale, as you bring your legs back to the centre. Switch sides. Do each side 6 to 10 times.
Lie on your back with your knees bent and take your arms overhead. Inhale, then exhale, as you roll up lifting your spine off the mat slowly. Lengthen your spine as you lift up and inhale as you slowly lie down on the mat again. Repeat 5 to 10 times.
Sit tall, with legs extended and open slightly wide. Stretch your arms to your sides, and inhale, stretching your spine upwards. Twist from your waist to the left, and exhale as you bring your chest towards your right leg and inhale, lengthening your body up. Switch sides. Do each side 6 to 10 times.
Sit with your knees bent, holding your ankles. Inhale, as you roll back like a ball and exhale as you come forward. Each time you come forward, “put on the brakes” and balance on your tailbone. Repeat 5 to 10 times.
Sit on the side with your knees slightly bent and together. Place your hand palm down, directly below your shoulder. Now, extend your arm and lift your body up from the waist so that the body is straight and aligned and is balanced on your hand and the side of the foot. Breathe normally and hold the position for as long as you can. Then switch sides.
Lie on your stomach, arms extended in front of you. Inhale as you bring your right leg and left arm up into the air simultaneously. Switch arms and legs by lifting your left arms and right leg above the mat. Repeat 6 to 10 times.
Lie on your back with your knees bent, hip-width apart. Exhale, as you lift your hips up. Inhale, as you take your hands overhead. Inhale, as you lower hands and bring hips back on the mat. Repeat 5 to 10 times.