Do any set of supine Pilates ab exercises. Exhale on the most difficult part of the exercise (the effort) and inhale on a pause or an easier part of the exercise. Repeat each exercise 10 times. Continue for 5 minutes.
Alternate between any version of the Hundred and any version of Swimming. After getting into position, do 5 quick forceful inhales followed by 5 quick forceful exhales as you pulse your arms (Hundred) and/or Legs (Swimming). Repeat each exercise 10 times for a total of 100 pulses. Continue for 4-5 minutes.
Do any set of back extension exercises (bending backwards or extending your leg behind you). Inhale on the back extension and exhale when your return to neutral spine alignment. Repeat each exercise 10 times. Continue for about 6 minutes.
Feel your intercostal muscles expand and contract your rib cage as you breathe. Place hands on ribs to feel the muscles between the ribs working. Take 30 breaths in a seated position and 30 breaths in a supine position.
Do any version of Shoulder Bridge exercises for about 5 minutes. Repeat each exercise 10 times.
Do any Pilates exercise that moves through a Front Plank position. Repeat each exercise 10 times. Continue for 5-6 minutes.
Do any combination of Back Plank Prep exercises. Repeat each exercise 10 times. Continue for 5 minutes.
Do any Pilates exercise that moves through or prepares for a Side Plank position. Repeat each exercise 5 times, working both sides evenly. Continue for 5-7 minutes.
From a quadruped position with a neutral spine and abs engaged, lift one limb at a time and balance for 30 seconds. Repeat each balance twice.
From a quadruped position with a neutral spine and abs engaged, lift two limbs at a time and balance for 30 seconds. Repeat each balance three times.
Start in an upright position with a neutral spine and abs engaged. Shift your weight to one leg. Raise and lower the other leg for 30 seconds with parallel hips and 30 seconds with outward rotation. Repeat with each leg to the side, front, and back.
From an position with a neutral spine and abs engaged, balance as you stretch each quad for 60 seconds. Repeat with a quad or hip stretch.
Do any version of Roll-Up or Neck Pull exercises. Continue for 5 minutes.
Articulate your spine with the Spine Stretch and Spine Twist in a seated position. Continue for 5 minutes.
Stand straight with elbows up and shoulder blades down. Pulse inward against a ball or similar object for 60 seconds. Then pulse outward against a loop for 60 seconds. Repeat 3 times.
Stand straight with a ball or similar object between your ankles and pulse inward for 30-60 seconds. Then pulse outward against a loop with pulses for 30-60 seconds. Repeat on each leg. Then stretch your hips for 1 minute.
Choose any variation of a heel raise, standing upright with a long spine. After three sets of 10, stretch each calf for 30 seconds. Repeat twice.
In any prone or quadruped position, sink your shoulders toward the floor and then press back up. Do 10 presses in each position, followed by a Neck Roll. Continue for 5-6 minutes.
Do one or two slow Roll-Ups to a Spine Stretch (starting seated or supine). After each deep breath, pause and hold your position for 30 seconds. Continue for 7-10 minutes.
Do one or two slow Roll-Downs to a plank. After each deep breath, pause and hold your position for 30 seconds. Continue for 5 minutes.
Do one or two slow Shoulder Bridge exercises (any version). After each deep breath, pause and hold your position for 30 seconds. Continue for 6-7 minutes.
Choose three quadruped exercises that engage the lower and upper body. Cycle through 10 sets of each exercise at a fast pace without stopping for 3 1/2 minutes. Then stretch your shoulders for 1 minute.
Choose three side exercises that engage the lower and upper body. Cycle through 10 sets of each exercise on each side at a fast pace without stopping for 6 minutes. Then stretch your hips and shoulders for 1 minute.
Choose three supine exercises that engage the lower and upper body. Cycle through 10 sets of each exercise at a fast pace without stopping for 7 minutes. Then stretch your hamstrings for 1 minute.
Choose three prone exercises that engage the lower and upper body. Cycle through 10 sets of each exercise at a fast pace without stopping for 5 minutes. Then stretch your legs for 1 minute.
Developpe the leg forward 5 times and reverse the movement 5 times with various foot and hip positions: flexed feet and parallel hips, flexed feet and outward rotation, pointed feet and parallel hips, pointed feet and outward rotation. Rest for 30 seconds after every two sets. Continue for 6-7 minutes and then stretch for 2 minutes.
Do quadruped leg lifts with various foot and hip positions: flexed feet and parallel hips, flexed feet and outward rotation, pointed feet and parallel hips, pointed feet and outward rotation. Repeat 5 times in each position. Rest on hands and knees for 30 seconds between each set. Continue for 5 minutes and then stretch for 2 minutes.
Choose any version of the Hundred to repeat with various foot and hip positions: flexed feet and parallel hips, flexed feet and outward rotation, pointed feet and parallel hips, pointed feet and outward rotation. Do one full set in each position. Repeat and continue for 4-5 minutes.
From a side position, do 10 Double Leg Lifts and then hold for 10 seconds. Switch sides and repeat. Continue for 5 minutes.
From a prone position, do 10 lifts and then hold for 10 seconds. Start with the upper body, then lower body, then full body. Rest 30 seconds. Repeat.
Do any set of leg extension exercises on your side. Repeat each exercise 5 times on each side. Continue for 7 minutes.
Do any set of back extension exercises. Repeat each exercise 10 times. Continue for 7 minutes.
Do the Spine Twist Supine 5 times with head rested on the floor, 5 times propped on elbows, and 5 times propped on hands. Repeat and continue for 4-5 minutes.
Balance in the Rolling Like a Ball position for 10 seconds and then roll 10 times. Add 10 seconds to the balance with each cycle. Continue for 5 minutes.
Do the Single Leg Pull 5 times on each side with your head on the floor and 5 times with the chest lifted. Repeat with the Double Leg Pull. Add one repetition with each cycle. Continue for 3-4 minutes.
Do any combination of Jackknife, Scissors, and Bicycle. Repeat each exercise 5 times. Continue for 5 minutes.
Practice flowing between rolling and supine exercises: Rolling Like a Ball, Shoulder Bridge, Roll-Up. Do any version of each exercise once with smooth transitions. Add a repetition each time you cycle through. Continue for 4-5 minutes.
Practice flowing between prone and side exercises: Double Leg Kick, Side Bend, Single Leg Kick. Do any version of each exercise once with smooth transitions. Add a repetition each time you cycle through. Continue for 5 minutes.
Practice flowing between quadruped and standing exercises: Plank, Heel Raises, Spine Twist. Do any version of each exercise once with smooth transitions. Add a repetition each time you cycle through. Continue for 6-7 minutes.
Practice flowing between seated and prone exercises: Saw, Rocking, Back Plank. Do any version of each exercise once with smooth transitions. Add a repetition each time you cycle through. Continue for 5-6 minutes.
Choose any stretch. Hold your stretch for 10 breaths, adjusting your position on every inhale and relaxing into a deeper stretch on every exhale. Change to a different stretch after 10 breaths. Repeat for 6 minutes.
Kneel with the front leg at a 90 degree angle or greater, and a support next to you. Push the hips forward. Then gradually add arm, neck, and upper body stretches. Stretch for 2-3 minutes on each side.
Do 30 dynamic hamstring pulls followed by 60 seconds of static stretching. Repeat on the other side.
Choose any shoulder opener stretch or alternate among different stretches. Stretch both sides evenly for 4 minutes.
