Speir says 'The 100,' which gets your blood pumping and warms you up, is the foundation of every Pilates exercise. Struggling to finish this move? “Make this a “50” instead,” Speir suggests.
Stop being so serious. Speir believes this silly technique easily massages your back and abs. Beginners can learn how to appropriately engage the core muscles while working hard with this exercise because your spine is rounded.
This basic sequence will teach you how to activate your abs while moving your legs. “Go for a little bend in that knee of the circling leg!” Speir says. “Bending that leg is better than lifting your hip out of place.”
Single-leg teasers are a simple technique to prepare for the more complex normal Pilates teaser, which involves both legs in the air.
Complex Pilates? Who said so. This easy move works your entire midsection.This is one of my favorite core-building exercises. Trouble lifting your head? Roll a towel and put it under your neck.
If you avoid crunches, this motion may be your new favorite. Speir believes this exercise opens and stretches shoulders and upper back.
Speir recommends this stretch for your flanks, which rarely get attention. “Not only does it feel great but it will relieve tension and lengthen your body.”