Rolling Like a Ball

Repeat this exercise 10 times, remaining in a tight ball as you roll.

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Designed by Alycea Ungaro, owner of Real Pilates in New York City, these 7 exercises are the foundation of Pilates. Eliminates lower back pain. Â¿ Strengthens your core.

side. The Single Leg Stretch works your abs and your obliques. The Spine Stretch Forward: Sit tall on your mat with your legs extended and your feet flexed and hip-width apart. Extend your arms out in front of your shoulders parallel with the floor, reaching toward your feet with your fingers. Without moving your hips or lower back, exhale and lower your head as if diving through your arms. Round your upper back forward and curl your chin toward your chest. Now, inhale and slowly return to the starting position. Repeat this exercise 5 times. As you stretch, pull your navel toward your spine and aim the top of your head toward the mat , reaching forward with your fingers and neck. Keep your legs as straight as possible. The Spine Stretch Forward works your abs. Side Kicks Front: Lie down on your mat and roll onto your right side cradling your head in your hand. Place your left hand in front of you and bring

Welcome to this low-impact Pilates workout. These 7 mat exercises make up the basic foundation of a Pilates program. It's a great way to eliminate lower back pain. Plus, this workout will help you strengthen your core and work your upper and lower body. You will need an exercise mat or a plush carpet for these Pilates exercises. To get the best results, it's important to do each move using the correct

workout. When rounding your head forward, maintain a fit distance between your chin and your chest. The Hundred: Sit tall on the mat with your knees bent by your chest and your hands by your side. Lie down with your knees bent and your palms facing down. Exhale and raise your head and shoulders off the mat . Now, vigorously pump your arms -- 6 inches up-and-down -- or reaching with your fingertips. Inhale for 5 pumps and then exhale for 5 pumps. Be sure to curl your chin toward your chest. Do 100 pumps or 10 full breaths. Try to keep your lower back pressed into the floor and pull your abs in towards your spine . You should keep your abs engaged this way throughout the workout. The Hundred works your abs and your inner thighs. The Roll-

Down: Sit tall with your knees bent and your feet on the mat . Set your legs hip-width apart. Place your hands behind your thighs, keeping your elbows wide. Inhale and start to roll back on the mat , curling your pelvis under and pressing your lower back into the floor. Stop this roll halfway down with your arms nearly straight.

your deepest abdominal muscles. The Single Leg Circle: Lie back on the mat with your arms by your sides and your palms facing down. Begin by pointing your left foot as if reaching out with your toes toward the ceiling and rotate your legs slightly outward. Inhale and trace a circle on

outer thighs. Rolling Like A Ball: Sit on the front of your mat with your legs hip- width apart and your hands holding your shins. Round your back, tilting your head in toward your navel and lean back slightly so that your weight is balanced just behind your pelvic bones. Begin by inhaling and then rock backward until your shoulder blades touch the mat . Now, exhale and come back to balance in the starting position. You should repeat this exercise 10 times, remaining in a tight

abs. The Single Leg Stretch: Lie back in the center of your mat with your knees bent. Lift your head and shoulders and curl your chin in toward your chest. Inhale as you draw your left knee in toward your chest, placing your left hand on your ankle

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The Seated Twist

This move releases your spine and allows your energy to flow upward through your body.

the back of your chair with your right hand and inhale, then exhale deeply. Again, twisting towards the back of your chair as you exhale . Breathe into the twist and feel your body and spine as it twists deeper into the stretch with each exhale .

of your chair with your left hand and inhale deeply. As you exhale , twist towards the back of your chair. Stay here for a few breaths, twisting deeper into the stretch with each exhale . This twist releases your spine and allows energy to flow upward through your body. Now, return to center and repeat on the