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This is an excellent stretch for the back and sides. Instructions Sit on the floor with your legs stretched out in front of you, slightly apart. Put your hands in the pockets of the Pilates band and keep your hands out in front of you at approximately shoulder height. You should be sitting very tall. […]

This exercise targets the abdominal muscles. Instructions Lie on your back on the exercise mat or the floor. Bring your knees up to the table top position (knees bent to 90 degrees, feet off the floor). Put your hands in the pockets of the Pilates band, so that when your arms are outstretched, your hands […]

This is a great exercise for the glutes (buttocks) and outer hip. Instructions Lie on your side with the loop around your lower legs, just above the ankles. Your hips and shoulders should be stacked vertically. You may place one hand in front of your body for balance. Keeping your pelvis stable, exhale and lift […]

This exercise targets the abdominals. Instructions Start by laying on your back and place the Pilates ball between your feet. Your arms should be over your head. Exhale and pull your navel toward your spine. Slowly lift the ball up over your head until your legs are parallel with the floor. If you feel any […]

This exercise works the thigh muscles. Instructions Stand upright with the Pilates ball between your ankles. Slowly lift your heels and balance on your toes. Lift your arms up overhead and engage your core. Inhale and bend your knees, but try not to let your heels touch the floor. Exhale and straighten your legs, returning […]