11. Spine Twist
Sit up tall on your sit bones.
Pull your abdominals in and lengthen your spine so that your upper body is well supported.
Flex your feet and reach through your heels.
Extend your arms directly out to the sides, keeping them even with your shoulders.
On a two-part exhale, get taller as your turn your torso and head on your central axis. Pelvis stable.
The movement is a two-part pulse where you exhale to twist half way, and the exhale more to turn as far as you can.
Use your inhale to return to center. Go to the other side.
Lie on your back with your shoulders away from your ears and arms along your sides, palms down.
Extend your legs up to the ceiling. Keep them together, hugging the midline of the body.
Inhale: Keeping your belly scooped in, use abdominal control to take your legs to the side. The legs stay together.
Your upper body will remain calm and stable. It does help to lightly press the backs of the arms on the mat.
The legs circle down and move through a low center. Don't take your legs so low that your lower back comes off the mat.
As your legs begin to move to the other side of your arc, use your exhale to bring them around and up.
Do 3 arcs in each direction.
Lie on your back with your legs straight, arms overhead -- shoulders and ribs down. Inhale.
Exhale: Bring your arms forward overhead, as you curl your upper body up and bring your legs up at the same time. Deep scoop of the belly. This is a powerful moment where you have to just go for it. Use your abs and breath, not momentum.
Inhale: Balance, reach for your toes.
Exhale: Roll down. As you roll the upper spine down, the arms will travel back over head and the legs lower down.
3 - 5 reps.
14. Side Stretch
Sit sideways with your legs folded to the side. Put your top foot on the floor in front of the other, heel to toe.
Place your supporting hand on the mat in line with your hip a few inches past your shoulder.
Inhale: Press into the supporting arm and straighten your legs to lift your pelvis away from the mat.
Your shoulders are one on top the other, as are your hips.
Keep your body in a long lifted line and sweep your top arm in an arc to reach overhead.
Take the stretch further by reaching up into a side arc with your upper body.
Return to side plank. Return to start position.
3 reps. Change sides.
Sit up tall on your sit bones. Lift your feet and put your arms inside your legs. Wrap your hands under your ankles and grasp the outside. The knees are just outside the shoulder, and the feet are together.
With great control, scoop your abs. and make a C-curve shape with your torso. Your gaze is to the navel.
Inhale: Initiating the movement with your lower abs, smoothly roll back onto your shoulders (not your neck). Clap your feet together 3 times at the top.
Exhale: Use your deep core muscles and your exhale to help you roll back up. Balance.
16. Pilates Push Up
Begin standing. Keep your shoulders down as your bring your arms over your head.
Your arms should follow your ears as you nod your head and roll down toward the mat. Pull your abs in and curve your spine until your hands reach the mat.
Walk your hands out on the mat in three big steps until you are in front support/plank. Keep your pelvis very stable as you walk your arms out.
Bend your elbows straight back along your sides so that your arms brush your ribs. Do 3 push ups.
Walk your arms back to toe touch position.
Unroll your spine to standing.
Repeat 3 times.