How to Do an Express Pilates Workout
Extend the arms out in front,
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Hi, I'm Audrey Laurelton, owner of Equilibrium Pilates in Montclair, NJ. I'm here for About.com to show you how to do a quick Pilates workout.Take in our legs hip width apart, stretching the fingertips toward the heels, push into the heel, curl the tailbone up an then release it and let it come back down long. This is our pelvic curl. We are going to do 3 - 5. Then from there, let the tailbone fall onto the mat, nice and long, ribs in, draw those knees into your chest, we are going to curl the head up, stretching those fingers long out to the mirror. Extend the legs out to your working level for the hundred. The important thing is to keep the lower back flat on the mat. You're going to pump and inhale for 5 and then exhale for 5. So, inhale, 2, 3, 4, 5 and exhale, 2, 3, 4, 5. You want to get 10 sets in so you get 100 breaths. We are going to go into our single leg stretch, outside hand to ankle, other hand below the knee. You are going to change and pull the legs in, and change, and change, 8 - 10 sets. After that, we are going to rock ourselves up and go into our spine stretch forward. Extend the arms out in front, toes flexed up to the ceiling. Inhale lift tall, drop the head. Exhale, rounding forward, making a nice c-shape in the body and than pull that navel in and roll back up nice and tall, 3 - 5 sets. Then, open the arms for the saw. Lifting tall, twist to the right, and exhale take it forward. Pressing the back pinky finger up to the ceiling and stretching the front arm out past the toe. Again, lift and twist, 3 - 5 steps. Then we will move on to our swimming. So turning onto your belly, stretch those arms long, right arm, left leg and swim. Inhale for 5 and exhale for 5. It's the same breath as the hundred, 3 - 5 sets and then rest. Placing the hands right underneath the shoulders, we are going to press up into the Pilates pose, pulling the navel in toward the spine, heels together, squeeze those inner thighs to hold the hug the midline tight. Navel in, flat back, hold for 30 seconds. Next, for our counter stretch and cool down we are going to do the seal. Wrapping the hands around the ankles, lift the feet up. Find your balance just behind your tailbone and we are going to clap the feet 3 times. Keep the head in as you roll back and clap 3 more times to come up. 1, 2, 3 clapping from the hips, roll back 1, 2, 3. If you can't get your back claps in a first, that's ok. Just roll back and up. Do 6 seals to complete the workout. Thank you for watching and for more information, go to: health.about.com.