Pilates roll-up exercises
- Lie on your back
- Stretch your arms and legs.
- Slowly lift your arms up and start lifting your head and spine off the floor.
- Keep your body bent as you reach your toes with your hands.
- Lower yourself to the floor.
- Repeat 8-10 times.
Side Plank
- Sit on the floor, tilt your left hip, place your left hand under your shoulder, stretch your legs straight and place your feet on top of each other.
- Stand in a side plank position, raising your right arm toward the ceiling, with your left arm Contending down to the floor.
- Hold the plank position for 30 seconds to 1 minute.
- Repeat on the other side.
Bicycle pose
- Lie on your back, gently using your palms to support your head.
- Lift your legs by bending your knees.
- Lift your shoulders off the floor.
- Bring your left knee to your right elbow, straightening your right leg.
- Repeat on the other side and continue alternating.
- Do 12 reps on each side.
Bridge pose
- Lie on your back with your knees bent and your feet on the ground.
- Lift your hips up toward the ceiling, while tightening your glutes while doing this pose.
- Use the control button to lower it.
- Repeat the movement 10 times.
