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Position yourself on all fours with wrists under shoulders and knees under hip joints.

Flex spine toward ceiling and then lower and arch into extended position.

Keep arms straight.

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Get into a supine position with knees flexed, feet flat on floor.

Practice lifting the hips using the core muscles (not the glutes)

Proceed to lift onto shoulders and then lower slowly from the shoulders to beginning position.

Keep abdominals contracted the entire time.

Inhale while lifting, exhale while lowering

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In supine position extend one leg upwards to about 90 degrees.

Make small circles of the leg in the hip socket.

Opposite leg remains flexed with foot flat on floor.

Maintain neutral and stable pelvis.

It should be a smooth, circular movement in the hip joint.

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In supine position (your back on the floor) with knees flexed and feet flat on floor, lightly place hands on lower rib cage.

Inhale deeply and feel rib cage expand.

Exhale deeply and perform a posterior pelvic tilt. In this position, we will be able to feel their spine imprint on the mat.

On the inhale, return to a neutral pelvis.

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Kneel on mat.

Lightly place hands on lower ribs.

Inhale deeply and feel the rib cage open, (like an accordion).

Exhale deeply and close rib cage (like a corset being drawn in).

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These exercises are considered “warm-up” or ‘‘body awareness” exercises for the beginning of each session.

Although every Pilates groups will prioritize different exercises, many of the core exercises are the same.

Argo (1999) provided us with these examples of typical Pilates warm-up mat exercises.

We will repeat each exercise 5 times!