The writer is a pilates trainer

Exhale to switch legs and arms and repeat (5 sets)Benefits - Builds endurance, elongates spine, strengthens and stabilises core.Exhale to hollow your abdomen, peel of the imaginary wall to stretch the spine forward.Scoop belly muscles into the spine.— The writer is a pilates trainer at Pilates for wellbeing.Pump your arms up and down like bouncing a ball about 8-10 inches from the mat.pine stretchInhale to sit tall on your sit bones against an imaginary wall, legs placed wider than shoulder, knees pointing the ceiling and feet flexed.Repeat for a total of 10 full breaths (100 pumps). Arms straight by the ears.Inhale to hug the right leg while left leg reaches out long.Stretch your arms long beside your hips. Sculpt pilates not only strengthens and lengthens your muscles but also aids overall development of the body and increases physical awareness.Benefits — Promotes deep breathing, stretches the spine and hamstrings, improves posture by aligning the spine. The six principles of pilates are concentration, control, centering, breath, precision and flow train the body and mind to effectively build a strong core, improve balance, flexibility and coordination. Helps in spinal extension.Sculpt pilates is all the rage now as it helps you tone your bodyThe pilates movement practice is one of the best overall fitness regimes you can use to sculpt and tone your body.Inhale to roll back up starting from low back, mid back, upper back and finally neck and head.SwanLie on your belly and place hands under shoulders and bring elbows close to the rib cage, legs and feet stay together.Exhale to reach your chest and collar bone forward with elbows staying close the sides and reaching for your heels.Benefits - Warm up, increases heart rate and circulation, builds strong flat abdomen supporting spine.
Right knee bent into chest, with right hand holding right ankle and left hand holding right knee.Repeat exercise 5-8 times.Single leg StretchLie on your back, head, chin and chest up.Repeat exercise 3-5 times. HundredLie on your back, head, chest and legs are lifted with heels together and toes apart, chin tucked and head rolled up far enough to see your belly. Every exercise is a full body workout thereby making it a revolutionary fitness programme that has the power to transform lives. Benefits Strengthens and tones upper back, shoulder and arms.Breathe in for 5 pumps and breathe out for 5 pumps.Inhale https://www.jdfsprayer.com/product/mist-sprayer/ as you roll slightly away with your nose to lift head, neck and upper back, while shoulder blades slide down your back.