A foundational abdomincal exercise that coordinates breath with movement. Lying on the mat in supine, lift your head (it is OK to keep the head down), neck and shoulders; legs can be extended or in tabletop. Inhale for five counts, exhale for five counts, pumping the arms in time while keeping ...

1.Once you are safely in your chest lift you will lower one leg toward the mat while keeping the other leg to the ceiling or at a high position. Inhale as the leg lowers and exhale as you prepare to switch.

2. Scissor switch by bringing the lower leg up toward the ceiling while lowering the op...

The DOUBLE LEG LOWER AND LIFT is a classic mat Pilates exercise that targets deep core strength, pelvic stability and lower abdominal control --while also challenging your ability to maintain neutral alignment under load.

Inhale to prepare. As you exhale, slowly lower both legs toward the floo...

MOVEMENT PATTERN-

Exhale as you rotate the torso and reach the ribcage toward the opposite knee while keeping the elbows wide and the abdominals engaged. The lower abdomen stays still and both hips stay on the mat. No rock and roll :)

-Begin in supine on the mat with the knees bent and shins parallel and hands behind the head or lightly supporting the neck (not pulling).
-Inhale to prepare.
-Engage the deep abdominals (Transverse Abdominis) and curl the head, neck, and shoulders off the mat into a compact, relaxed chest pos...

Lie on your back with knees bent , shins parallel, arms reaching overhead alongside the ears, and shoulders relaxed on the mat.
-Inhale to prepare, then exhale as you engage the deep abdominal muscles and circle the arms forward while curling the head, neck, and shoulders off the mat in a small c...

3-10 x's based on your level- Always listen to your body and it is OK to modify.

A fundamental abdominal exercise that articulates the spine while lengthening the hamstrings. From a tall seated position, inhale to prepare, then exhale to roll the spine down slowly, returning to the starting pos...