- Start by standing tall with your feet hip-width apart and your arms by your sides. Take a few deep breaths to center yourself and engage your core muscles.
Workout (4 minutes): Perform each exercise for 30 seconds, then rest for 10 seconds before moving on to the next exercise.
Pilates Hundreds: Lie on your back with your knees bent and feet flat on the floor. Lift your head, neck, and shoulders off the mat and extend your arms by your sides. Pump your arms up and down in small pulses while breathing in for 5 counts and out for 5 counts.
Leg Lowers: Lie on your back with your legs extended straight up towards the ceiling. Keeping your lower back pressed into the mat, slowly lower your legs towards the floor as far as you can without arching your back. Then, lift your legs back up to the starting position.
Criss-Cross: Lie on your back with your knees bent and hands behind your head. Lift your head, neck, and shoulders off the mat and twist your torso to bring your right elbow towards your left knee while extending your right leg out straight. Switch sides and continue alternating in a bicycle motion.
Plank with Hip Dips: Start in a forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Rotate your hips to the right, dipping them towards the floor, then return to the starting position and repeat on the left side.
Flutter Kicks: Lie on your back with your legs extended straight out in front of you and your hands underneath your hips for support. Lift your legs a few inches off the ground and alternately kick them up and down in a quick, fluttering motion.
Cool Down (1 minute):
- Finish with a brief cooldown by lying on your back with your knees bent and feet flat on the floor. Take a few deep breaths and focus on relaxing your muscles.
Remember to engage your core muscles throughout each exercise and maintain proper form and technique to maximize effectiveness and prevent injury. Modify the exercises as needed to suit your fitness level, and gradually increase the intensity and duration as you progress.
