- Lie on your stomach, and come up on your elbows to support your upper body, pulling your stomach in toward your spine with your neck elongated. Bend your leg at the knee with a kick with a double beat. The first beat point your toe, and with the second flex the foot. While doing this leg kick exercise, squeeze both your buttocks and inner thighs. Alternate legs until you have completed five sets of leg kicks on each side. Breathe through your nose doing this exercise.
- Lie on your stomach, pulling in your stomach toward the spine to strengthen the core. Extend your arms over your head. Lift the right arm and left leg simultaneously while you keep your neck elongated for a straight spine. Switch opposite arms and legs to complete three to five sets. Your breathing should be percussive, which is inhale for five counts and exhale for five counts.
- Lie on your back while extending your legs straight toward the ceiling. Arms are along your side to help stabilize, but the core is the main stabilizer in this exercise. Your toes are pointing to the ceiling, and the legs are together. Begin to circle your legs together to the side and around as you inhale. As you exhale, bring your legs back to the starting point. Reverse the direction of the circle while maintaining the correct form of legs and core. Do five circles in each direction.
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Lie on your back with your knees bent and feet flat about shoulder width apart. Using your legs, lift your buttocks up as you are exhaling. Make sure to use your hands and arms to support your lower back. Lift and extend one leg out straight from your body while pointing toes toward the ceiling. Flex the foot, and lower the lifted leg to come even with the bent leg as you exhale. Repeat three to five lifts with each leg.
Regular practicing of Pilates can help the spine be flexible, strong and give your body endurance. Before starting any kind of exercise routine, check with your physician.
