Tank tops and tight t-shirts Yoga pants Shorts or capris-length pants in a spandex-type material
Lie down on your back and extend your arms and legs out 90 degrees to the sides. Stand up and stretch your arms to the ceiling without touching the ceiling. Lie down on your back in the same position (legs stretched out toward one wall and arms stretched out toward the other).
Lie flat on your back with your neck long and relaxed. Place one hand on your ribs and one on your lower abs. Inhale deeply through your nose, pushing air into your abdominals and filling your ribcage. Exhale through the mouth and push the air out by contracting your abdominal muscles. Continue inhaling and exhaling in this way.
Always keep your core engaged during your Pilates workout.
Press your weight evenly into your feet, shoulders, and arms as you squeeze and lift your hips into the air until your body forms a straight line between your shoulders and knees. Hold the pose as you inhale and exhale three times. Lower yourself back to the floor. Repeat five times.
Keep your hips stable as you trace five volleyball-sized circles in the sky with your right leg. Reverse the direction of the circle and trace five circles going the other way. Put your leg back on the ground. Switch legs and repeat. [4] X Research source
Repeat five times.
As you inhale for five seconds and exhale for five seconds, pulse your arms up and down 10 times. Repeat this 10 times, for a total of 100 arm pulses.
Press your pubic bone into the ground and press into your palms as you lift your face, neck, and chest off the ground, bending at your lower back so you are sitting up like a sphinx. Inhale, exhale, and lower yourself back down. [6] X Research source Repeat two more times, lifting yourself slightly higher each time. Always keep the tops of your feet flat on the ground.
Complete 24 strokes.
Sweep your arms back (still straight) and lift your chest off the ground a little higher as you bring your arms closer to your body. Return to the starting position. [8] X Research source Repeat four more times, for a total of five Ts.
Shift your weight to your hands and the balls of your feet as you lift your knees and legs off the floor and straighten your body into a line. Hold for 10 seconds, or longer if you can.
Return to plank and repeat with the other leg.
Inhale slowly. Exhale, lower your arms, and curl back up to a straight back. [9] X Research source Repeat six to eight times.
Repeat four more times.
Exhale and bring your body back to center. Twist to the right and stretch your left hand to your right foot. Inhale slowly. Return to center. Alternate twisting to the left and right for a total of three times.
Place your left hand on the ground in front of your torso for support. Raise your left leg slightly, flex your left foot, and kick your left leg out in front of you 90 degrees. Swing it back to its starting position and kick it out behind you as you point your foot. Repeat for a total of 10 kicks forward and back, then switch sides and repeat.
Take 20 steps in total.
Hold for 30 seconds. Take a 10 second break and repeat once.
