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www.pilates4life.co.uk © Mary Clarke-Mills 2011

EXERCISE SHEET - BEGINNER 2

Lateral Stretch

B-Line Squeeze your Core

Lift your (Pelvic) Floor

3 Reps each side Wrist, Elbow, Shoulder AlignedKnee over HipShoulder Blades in the Pocket

Breathe IN to take Right Arm out to the side...

… up to the ceiling as far as you can (Keep Hips still)

Breathe OUT to rotate the arm down…

… and reach away

Shoulder Bridge

B-Line

5 RepsPalms facing Up90° Bend in KneeTripods under the Feet

Breathe OUT to take Pubic Bone up, Press Lower Back into the floor

Peel, roll, curl until Shoulder, Hip and Knee are aligned

Breathe IN Breathe OUT to Press, print, roll vertebrae back into the mat

Knee Sways

Do the OfferingB-line

3 Reps each side Knees, Feet together (Neat) Breathe IN to take Knees and

Feet to the LeftKeep Feet Neat

Turn Head Right keeping Right Shoulder on Floor

Squeeze your CoreBreathe OUT to return to centre

Superman

B-LineSqueeze you Core

Lift your (Pelvic) Floor

4 Reps each Arm and each LegWrist, Elbow, Shoulder AlignedKnee over HipShoulder Blades in the Pocket

Breathe IN to slide Right Arm out and Float 1-2 cm

Breathe OUT to bring it down and slide back into the square

Breathe IN to slide Right Leg back

Float Leg 1-2 cm Breathe OUT to bring it down and slide back into the square

Push Up

B-LineSqueeze you Core

Lift your (Pelvic) Floor(You may take your Hands further apart)

6-8 Reps

Wrist, Elbow, Shoulder AlignedKnee over HipShoulder Blades in the Pocket

Breathe IN to open Elbows Take Chest to the floor, “Fist distance”

Breathe OUT to press the floor away