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Step 1
Sit on your mat with your legs extended in front of you. Tucking your navel into your spine, place your hands behind your back, fingers pointed toward your sides. Your hands should be below your shoulders and your back straight, not slumped.
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Step 2
Look straight ahead, lengthening your spine and exhaling as you lift your pelvis.
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Step 3
Lift your pelvis off the mat, making a straight line with your body from toe to neck.
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Step 4
Lift your right leg up, pointing your toe toward the ceiling. bring it back to the mat, and repeat with your left. Do one set of ten Pilates leg pulls reps, alternating between left and right.
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Step 5
Lower your hips to the floor, and stretch your arms down, pointing your fingers past your toes to stretch out your hamstrings.
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Step 1
Put your body into push up position, also known as plank. Put both feet toe down at the edge of your mat, with hands flat on the mat. Head, neck and back should be in one line and stomach muscles engaged.
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Step 2
Lift your right leg up behind you, pushing out with your heel as if moving something toward the ceiling with your foot. Lower your foot back to the mat.
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Step 3
Switch legs and life your left leg, and then lower it back to the mat. Exhale as you lift, inhale as you lower your leg.
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Step 4
Keep your body straight and do not twist your body as you do this exercise. Only your leg should move, up and down. Repeat, alternating legs, for a set of ten leg pulls.
