6 Pilates Movements For A Full-Body Workout

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THE HUNDRED

START POSITION: Lie flat on the mat with knees bent and legs together. Exhale as you curl your head and shoulders up, lift and hover arms off the mat, and extend both legs off the mat to desired height.

MOVEMENT: Begin to pump your arms. Inhale for five arm pumps and exhale for five arm pumps. Repeat this 10 times.

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SINGLE LEG STRETCH

START POSITION: Curl your head and shoulders off the mat, bend both knees into your chest, and extend one leg straight as you place both hands on the opposite shin. Outside hand places near your ankle, inside hand places near your knee.

MOVEMENT: Switch your legs, extending your opposite leg straight and pulling the opposite knee into your hands. Continue switching legs 10 times, exhaling as you pull the knee into the chest.

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BRIDGE

START POSITION:Lie flat on the mat with knees bent and legs just slightly apart.

MOVEMENT: Inhale to prepare, exhale to tuck and peel the pelvis off the mat, continuing to peel the spine off the floor until you reach the shoulder blades. The body should form a straight line through the shoulders, hips and knees. Inhale at the top and slowly peel the spine back down onto the mat to the starting position. Repeat 3-5 times.

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SPINE TWIST

START POSITION: Sit with legs extended in front of the body, shoulder width apart and feet flexed. Raise arms directly to the side at shoulder height. Sit tall through the spine.

MOVEMENT: Inhale to reach the crown of your head to the ceiling. Exhale to twist the torso to the right, growing taller on the twist making sure to keep the legs and feet still. Inhale to return the torso to center. Exhale to twist the torso to the left. Inhale to return to center. Repeat 3-5 times each side.

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THE ROLL UP

START POSITION: Lie flat on your back, legs together. Arms are reaching overhead, shoulder distance apart.

MOVEMENT: Inhale as your arms reach toward the ceiling and curl your head and shoulders off the mat. Exhale as you peel the rest of your spine off the mat, drawing your abdominals into the spine the entire time. Round forward and reach the arms toward your feet. Sit up tall with an inhale, and then exhale to tuck the pelvis and peel the spine back down on the mat into the starting position. Repeat 3-5 times.

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PLANK

START POSITION: Facing the floor on hands and knees, position the hands under shoulders and knees under hips.

MOVEMENT: Extend one leg at a time, supporting the body into a full plank or push-up position. The body should make a straight line from head, shoulders, hips, knees and ankles. Hold the position for a goal of 30 to 60 seconds while breathing in and out. Repeat 3 times.

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