- Step 1: Lie on the mat Lie on the mat with your arms by your side and feet in the pilates stance—heels together, toes two inches apart.
- Step 2: Lower chin Bring your chin to your chest and lift your legs to a 45-degree angle. If your lower back comes off the mat, lift your legs higher.
- TIP: If your neck begins to hurt at any point during these exercises, lower it to the mat.
- Step 3: Reach forward Stretch your arms forward, parallel to the floor, and begin raising and lowering them in six-inch arcs, inhaling for five counts and exhaling for five counts until you reach 100.
- Step 4: Lower your legs Now lower your legs one inch from the mat and repeat the exercise, keeping your back completely flat.
- FACT: An estimated 25 million Americans do pilates on a regular basis.
You Will Need
- A mat
- Floor space
- Some flexibility