Daily Pilates Pose 34: Push-Ups

1. Stand at the back of your mat with your feet together and slightly turned out.

2. Exhale and walk your hands down the front of your legs until your palms are pressing into the mat.

3. Inhale and walk your hands out on the mat until your hands are directly under your shoulders.

4. Exhale and lower your hips until they are in line with the rest of your body.

5. Perform three push-ups by bending and straightening your arms with your elbows held tightly to your sides.

6. On your last push-up, fold in your center, bringing your chest toward your legs. Exhale as you press your palms and heels firmly into the mat and pull your navel up to your spine for a complete stretch.

7. Inhale as you walk your hands back toward your feet.

8. Exhale and roll back up to a standing position.

9. Repeat the sequence 3 times.

Do not allow your middle to drop, as that will place most of your body’s weight onto your shoulders.

Daily Pilates Pose 33: The Seal

1. Sit at the front of your mat with your knees bent to your chest and heels together. Open your knees to shoulder width and slide a hand under and around each ankle. Pull your feet up off the mat until you are balancing on your tailbone.

2. Roll back, pulling your feet with you. Do not roll too far onto the back of your neck. Balance on the back of your shoulders instead, allowing your legs to extend slightly until your feet are over your head.

3. Balancing in the backward position, clap your heels together three times.

4. Exhale as you roll forward, tucking your chin into your chest. Pull your ankles to come up.

5. Balance in the forward position and clap your heels together three times.

6. Repeat the sequence 6 times.

Use the control  of your core and breath to bring you forward and back.

Daily Pilates Pose 32: The Boomerang

1. Sit tall with straight legs and cross your right ankle over your left. Press your hands into the mat on either side of your body to help lift you out of your hips.

2. Inhale and roll back until your legs are overhead. Do not roll onto your neck.

3. Hold this position steady, exhaling as you open and close your legs in a snapping motion, recrossing your ankles, now with left over right.

4. Inhale and roll up into your V position, bringing your arms forward to your toes.

5. Balancing in this position, bring your arms down and around to the sides of your body, clasping them together behind your back and stretching them away from your torso.

6. Slowly, and with great control, exhale and begin leaning forward until your legs touch the mat and your nose is on your knees in a deep bow.

7. Keeping your arms lifted behind you, gently unclasp your hands and circle them forward to your toes.

8. Complete 2 sets, switching ankles each time.

Initiate from your core, keeping your body stiff so your movements do not get sloppy.

Daily Pilates Pose 31: Mermaid Side Bends

1. Sit on one side with your knees slightly bent and together, your top foot on the mat just in front of the other.

2. Place your hand, palm down and parallel to the mat, directly beneath your shoulder. Allow your top hand to rest on your shin.

3. Press up onto a straight arm and bring your upper foot to rest on top of the other. You should be balanced on your hand and the side of your foot with your body lifted and straight, aligned from head to toe.

4. Turn your head toward the ceiling and try to bring your chin down to your top shoulder. Stretching your arm and fingertips down toward your feet, exhale slowly and allow for a slight dip in your hips. You should feel a stretch up the underside of your body.

5. Inhale deeply and lift your arm up and straight overhead alongside your ear, reaching as far away from your feet as possible. Allow for a lift in your hips and return your head to a position in line with your spine. You should now feel a stretch along the topside of your body.

6. Repeat the movements 3 times then lower your hip to the mat, take hold of your ankles with your top hand, and bring your supporting arm overhead, bending toward your legs to stretch your side. Switch to the other side.

The key to this exercise is to stay lifted out of your shoulder throughout the movement.

Daily Pilates Pose 30: Kneeling Side Kicks

1. Kneeling on the front edge of your mat, place one palm down on the mat directly under your shoulder and in alignment with your hips, fingers parallel to the mat.

2. Place your other hand behind your head with your elbow to the ceiling.

3. Straighten your top leg out along the mat in line with your body.

4. Lift your outstretched leg up off the mat as close to hip height as you can manage and balance.

5. Inhale as you kick your leg to the front wall, making sure you are not breaking in the waist as you go.

6. Exhale and swing your leg back, stretching it as far as you can go without rocking in your hips or pushing your belly forward.

7. Complete 4 sets of kicks on one side and then repeat the sequence on your opposite side.

Keep your elbow to the ceiling so that your shoulder and chest remain open throughout the exercise.

Daily Pilates Pose 29: Leg Pull-Up

1. Sit tall with your palms on the mat by your sides.

2. Lift your hips off the mat with your legs long and squeezing together.

3. With straight arms and toes pointing at the mat, inhale and kick one leg straight up as high as possible without breaking at the waist.

4. Flex your foot at the height of the kick and exhale as you slowly lower your leg, pressing out of your heel.

5. As your heel nears the mat, point your toe and kick the leg up again, inhaling as you go.

6. Repeat the motion 3 times and then repeat with your other leg.

Make sure your arms remain straight and you are pushing up off the heels of your hands so as not to sink into your wrists and shoulders.

Daily Pilates Pose 28: The Leg Pull-Down

1. Place your hands, palms down, onto the mat underneath your shoulders and pull your navel toward your spine as you press yourself up into a push-up position.

2. Squeeze the back of your legs and make sure your body is held in a straight line.

3. Shift your weight backwards, pressing your heels toward the mat, then rock forward onto the balls of your feet.

4. Do this 2-3 times to warm up the tendons, then inhale as you lift one leg straight off the mat behind you and hold it there as you exhale and repeat the rocking movement.

5. Switch legs with each breath sequence.

6. Complete 3 sets.

Keep your arms and legs completely straight throughout the exercise. Your neck should remain lifted and long.

Daily Pilates Pose 27: Swimming

1. Lie on your stomach, completely outstretched on the mat.

2. Inhale, bring your right arm and left leg up into the air simultaneously. Hold them there as you lift your head and chest off the mat as well.

3. Switch your arms and legs by lifting your left arm and right leg above the mat.

4. Continue switching until you have a swimming motion in effect, inhaling for 5 counts and exhaling for 5 counts.

5. Complete 2-3 sets of 5 inhalations/exhalations each.

Use your core to stay lifted throughout this exercise. The torso should remain very still.

Daily Pilates Pose 26: Hip Circles

1.Balance on your tailbone with your legs held in the V position of the Teasers, stretch your arms behind you, and place the palms of your hands on the mat behind you.

2. Inhale and move your legs, down and around to the right.

3. Exhale and complete the circle, bringing the legs to the left and back up to the starting V.

4. Switch directions with each circle, completing 3 repetitions on each side.

The goal is to keep your torso still during this exercise.

Daily Pilates Pose 25: Teasers

Teaser (Preparation 1)

1. Lie on your back and place the soles of your feet flat on the mat with your knees and thighs squeezing together.

2. Reach your arms back overhead and stretch your fingertips to the back wall. Maintain a flat back while engaging your core.

3. Bring your arms forward and allow your head and upper body to begin following them forward and up.

4. Inhaling, roll up to where your abdominals are still engaged and hold yourself there for a count of three.

5. As you exhale, begin rolling your spine back down.

6. When the back of your head touches the mat, begin reaching your arms back over your head and stretch your fingertips to the wall.

7. Repeat this sequence 3 times and then go on to Teaser Preparation 2.

Teaser (Preparation 2)

1. Lie on your back, remaining in the position of Teaser Preparation 1.

2. Straighten one leg up to a forty-five-degree angle from the floor and press it against your other knee. Turn out slightly from the hip.

3. Repeat the same sequence as in Teaser Preparation 1 without allowing your knees to come apart.

4. Repeat 2-3 times on each leg. End by pulling your knees into your chest to release your back.

Teaser 1

1.Lie on your back with both legs straight to the ceiling.

2. Stretch your arms overhead while maintaining a flat back.

3. Lower your legs to a forty-five-degree angle.

4. Inhale and bring your arms from over your head to reach toward your toes.

5. Allow your body to reach toward your feet by bringing your chin to your chest and peeling your upper body off the mat.

6. Hold that V position, balancing on your tailbone, as you exhale, begin rolling your spine back down to the mat.

7. When your head has touched down on the mat, stretch your arms out long overhead and repeat the sequence.

8. Repeat the sequence 3 times and end sitting with your feet flat against the mat.

Make sure you are turned out slightly at the hip and thigh, to engage the muscles of the inner thigh, hips, and buttocks.

Daily Pilates Pose 24: Side Kick Series

1. Front/Back

2. Up/Down

3. Small Circles

4. Side Passe’

5. Inner Thigh Lifts

6. Bicycle

7. Grande Ronde de Jambe

8. Transition: Heel Beats

The body position for the Side Kick series remains the same throughout each exercise.

Body Position:

1. Lie on your side with your elbow, shoulder, midback, and buttocks in line with the back edge of your mat.

2. Position your legs long, at a forty-five-degree angle in front of your body.

Front/Back

1. Lift your top leg to hip height and turn it out ever so slightly from the hip to disengage the thigh.

2. Swing your leg to the front and pulse it twice as far forward as it will go without rocking forward in your hips.

3. Exhale, swing your leg back, reaching it behind you.

4. Complete 10 repetitions. End by bringing your heels back together.

Up/Down

1. Inhale and left your top leg straight up to the ceiling.

2. Exhale as you resist gravity on the way back down, stretching your leg long.

3. Complete 5 repetitions and end with your heels together.

Small Circles

1. Lift your top heel just above your bottom heel and begin circling your leg from the hip in a small but vigorous forward motion.

2. Complete 5 circles forward, then reverse for 5 circles backward. End by bringing your heels together.

Side Passe’

1. Lift your top leg straight up to the ceiling. Bend your knee and bring your foot down to the inside of the opposite thigh. Slide your foot down the length of the leg until it is straight, then lift it to the ceiling again.

2. Complete 3-5 repetitions, then reverse the motion by drawing the foot into the body, lifting it straight to the ceiling, and then resisting gravity as you lower it down to the stationary leg.

3. Complete 3-5 repetitions in each direction. End by bringing the heels together.

Inner-Thigh Lifts

1. Lie on your side with your left foot crossed in front of your right leg, foot flat on the floor, and kneecap facing the ceiling.

2. Stretch your arm on the ground above your head, and rest your head on it.

3. Lift your straight leg off the floor, turning your heel slightly toward the ceiling.

4. Lift and lower your leg without letting it touch the mat.

5. Complete 5-10 repetitions. Then hold the leg in the lifted position, pulsing it upward 10 times.

6. End by bringing both heels back together.

Bicycle

1. Swing your top leg back, bend your knee foot reaching behind you. Bring the knee in front of your body, then extend the leg in front of you. As if you are pedaling a large bicycle.

2. Pedal forward 3 times and then reverse the sequence and pedal backwards three times.

Grande Ronde de Jambe

1. Lift your top leg to hip height, keeping it slightly turned out.

2. Inhale and swing your leg to the front. Slide your foot up the wall in front of you, rotate the leg in the hip socket and reach back to the corner of the wall behind you.

3. Swing your leg to the front and repeat the sequence 2-3 times: swing forward, lift, rotate, stretch back.

4. Reverse the motion by swinging your leg back, lifting your foot to the ceiling, rotating your leg in the hip socket, and then bringing it to hip height in front of you.

5. Repeat 2-3 times in each direction. End by bringing your heels together.

Transition: Heel Beats

1. Lie on your stomach, squeezing the backs of your legs together, and rest your forehead on the back of your hands.

2. Lift both thighs off the mat, keeping your legs straight and heels together.

3. Hold your legs in the air and beat your heels together lightly.

4. Inhale for 5 beats, exhale for 5 beats.

5. End by sitting back on your heels to release your lower back.

Daily Pilates Pose 23: The Jackknife

1. Lie on your back with your arms long and heavy by your sides and your legs stretched out straight.

2. Squeezing your buttocks and the back of your upper inner thighs together, lift your legs off the mat and bring them over your head. Stop when you reach your shoulders, do not roll onto your neck.

3. From this position press the backs of your arms firmly into the mat, and push your hips upward, raising your legs straight to the ceiling, lifting your back off the mat.

4. Slowly begin rolling your spine down to the mat one vertebra at a time. try to keep your hips and feet suspended in the air for as long as possible.

5. When your back is flat, stretch your legs toward the floor and then repeat the sequence.

6. Complete 3 repetitions.

Keep pressing your arms and palms down into the mat as you lift your hips. Keep a slight turnout in your legs throughout the sequence to fully engage your hips and buttocks.

Daily Pilates Pose 22: Spine Twist

1. Sit up very tall with your arms stretched to either side of the room.

2. Straighten your legs out in front of you with your feet flexed.

3. Twist your torso to the right, squeezing your buttocks and legs together tightly.

4. Return to the starting position. Repeat the movement to the left.

5. Complete 3 sets.

Do not allow your hips or heels to shift as you twist your torso. Use your breath to increase the stretch.

Daily Pilates Pose 21: Shoulder Bridge

1. Lie on your back with your knees bent, hips width apart, and the soles of your feet planted firmly on the mat.

2. Squeeze your buttocks up off the mat and  and raise your hips until you are able to place a hand under the back of each hip. Your elbows should be directly under your hands, fingers facing outward.

3. Stretch one leg out long in front of you and kick it up to the ceiling. Flex your foot at its highest point and, exhaling, lower your leg, stretching out long again.

4. Complete 3-5 kicks then return your foot to the original position. Repeat the sequence with your other leg.

Kick only to the highest point you can manage without dropping your back. If you have back, knee, wrist, or elbow injuries, you may want to skip this exercise.

Daily Pilates Pose 20: The Bicycle

1. Remain in the lifted position from the Scissors.

2. Reach your left leg to the ceiling as you stretch your right leg down toward the mat in front of you.

3. Bend your right knee and draw your heel in towards your bottom.

4. As you bring your right knee toward your chest, allow your left leg to stretch down toward the mat in front of you.

5. Repeat the sequence with your left leg, continue pedaling for 3 sets.

6. After 3 sets forward, reverse the motion and pedal 3 sets backwards.

7. End by rolling your back down the mat and placing the soles of your feet on the floor.

Do not arch your lower back while completing this exercise.