Opposite arm and leg reach done kneeling is an excellent exercise for developing the core strength that contributes to better balance. I also like it because it makes one pay attention to the stability of both the pelvis and the shoulder area, as well as differentiating the movement of the leg in the hip socket.

This one is among the exercises often recommended by specialists for back pain, and it is popular in lots of exercise systems, so you might already be familiar with it. However, doing an exercise with the kind of attention to detail that we use in Pilates can take its effectiveness to another level. So take a look at the instructions for Kneeling Arm/Leg Reach and notice the tips I've added to them.

Have the Exercise of the Week, along with other great Pilates info., sent directly to you each week in the Free Pilates Newsletter.

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About.com's guide to breast cancer, Pam Stephan, has just published an excellent tutorial of arm exercise instructions, along with great illustrations, for people recovering from breast surgery. If you or someone you know is recovering from breast surgery, you will definitely want to know these exercises. Actually, these are good exercises for everyone to know. They are simple, but they help stretch the chest and shoulders and increase mobility.

Pilates can be very helpful for those recovering from breast cancer. Read more about that in Pilates and Exercise for Breast Cancer.

We know Joseph Pilates was inspired by seals. He even named an exercise, the seal. In seal, the exercise, we get to recreate the amazing flexibility of the seal's spine, and also how independently the flippers move from the trunk of the body.

If you haven't tried the seal or done it in a while, review the instructions now. See how the long curve of the spine, and the flippers, are reflected in the exercise. It's a fun rolling exercise. I think fun might be another lesson Joseph Pilates was taking from the seal!
Seal Exercise Instructions

There are other wonderful qualities in the form and movement of seals that we can take into our Pilates practice. Their grace (in the water), for one. But what I also want to point out is what you see in the image above. Look at the fabulous extension of the spine. I love how upward and strong the line of energy is out the top of the head even as the gaze is exactly even. And at the same time, it appears as if this seals "shoulders" are relaxed and just dripping down. I'm talking images not seal physiology of course, but I think this is a very potent image to take into a workout.

I hope you are enjoying taking inspiration from Joe and looking into the movement of a different animal each month. If you have a suggestion for a power animal of the month, or an animal movement insight to share, feel free to leave a comment below.

Power Animal of May: Cat
Power Animal of June: Starfish

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_{photo: Jeremy Woodhouse/Getty Images}

Plank shows up in Pilates, in yoga, and at the gym. It is a wonderful core strengthener that brings the whole body into the picture.

This week I thought is would be interesting to gather up 3 different versions of the plank: plain, dolphin arm, and side plank. I've put the exercise instructions for each into a progressive step-by-step format with large photos. Enjoy!
Instructions for Plank in 3 Variations

New to Plank? If you have not yet tried plank, you might want to take a look at the most detailed instructions for plank first. There is also a plank prep. exercise you can start with.

Have the Exercise of the Week, along with other great Pilates info., sent directly to you each week in the Free Pilates Newsletter.

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