Fitness for Mind, Body and Spirit

This is one of the best known Pilates exercises. If you have a Pilates circle you can use it with this set, just place it between your ankles just above the bone.
1. Lie on your back and draw your knees to your chest. Place your chin on your chest and extend your arms forward. Extend your legs toward the ceiling and then lower your legs to where you feel your core tighten.
2. Inhale through your nose and pump your arms for five counts.
3. Exhale through your mouth and hold in your core for five counts.
4. This counts as 10 so you want to do this a total of 10 times to get to the 100 count.
Placing a pillow under your head provides neck support if needed, and bending your legs can lessen the strain on your back. If you are using a Pilates circle, keep it engaged throughout the routine!