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5 Pilates Exercises You Can Do Every Day




These exercises are a great way 
to improve muscle tone and maintain mobility.

Pelvic Curl:
Lie on your mat with your knees bent
feet flat on the floor. 
Make sure your feet are hip distance apart. 
Now inhale and exhale; while you are exhaling 
articulate your spine up into a bridge position 
one vertebra at a time. 
Inhale again and pause at the top and reach your knees 
over your toes to open up your hip flexors. 
Exhale again and soften your chest and articulate 
your spine back down to the ground one vertebra at a time.

Repeat 8-10x

The Hundred:
Lie on your mat with your knees in tabletop position. 
Gently hold behind your thighs, nod your chin to your chest 
and lift your head, neck and chest up off the mat 
using your abs. Flatten your back into the mat, 
reach your arms forward and extend your 
legs on a 45 degree angle.
Inhale for the count of 5 pumping your arms as you go, 
exhale for the count of 5 still pumping your arms.

Repeat the breath cycle 10x

Single Leg Stretch:
Lie on your mat with your knees in tabletop position. 
Gently hold behind your thighs, nod your chin to your chest 
and lift your head, neck and chest up off the mat using your abs. 
Place both hands on your right knee as you extend 
your left leg out on a 45 degree angle.
Inhale; switch legs, drawing your bent knee 
in toward you and flexing at the hip crease. 
Exhale; switch legs.

Repeat 8-10x on each side

Teaser:
Lie on your back with your legs long and your arms 
down by your side.
Inhale; raise your arms up by your ears, 
exhale; drop your shoulder blades down onto the back. 
Inhale; raise your straight legs up off the mat 
and reach your arms toward your toes, beaming your chest to the sky. Exhale; lower your body with control and 
return to the starting position.

Repeat 8-10x

Swimming:
Lie on your stomach with your arms stretched out in front of you. Lengthen your lower back and pull your belly button off of the mat.
Float your arms, legs and head off of the floor 
keeping your gaze down toward the mat.
Perform a swimming motion by raising your right arm 
and left leg, then switch to the other side. 
Keep your trunk stable the entire time. 
As you move your arms and legs quickly 
the breath pattern in one inhale 
per two swims and one exhale per two swimming motions.

Repeat 8-10 breaths
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