Pertile demonstrates Pilates plank. Start by visualizing your body as a plank or board. Always stay "flat like a board." Start with wall planks. Once you're strong, get down.
Sit tall with your legs stretched out to start this workout. With a tall spine, extend your arms to your sides with your hands facing the floor. Breathe in and sit up straight, then rotate to the left or right with your arms elongated like a "T."
Sit on a workout mat with your knees bent and feet flat. Breathe in and sit tall with your arms extended in front of you, palms down. As you roll halfway back, curve your spine and "scoop" your abs as you exhale. Inhale while holding this stance. Roll up by exhaling. Six to eight reps.
First, lie on your side on a gym mat. Your head should rest on your outstretched bottom arm, palm towards the floor. Also stretch and rest your top arm. Breathe in, engage your core, and raise your upper and lower body. Lift with your top hand toward your knee. Breathe in to hold the top of the exercise, then exhale to return to the floor. 6–8 reps.
First, lie on your side on a gym mat. Your head should rest on your outstretched bottom arm, palm towards the floor. Also stretch and rest your top arm. Breathe in, engage your core, and raise your upper and lower body. Lift with your top hand toward your knee. Breathe in to hold the top of the exercise, then exhale to return to the floor. 6–8 reps.
The side lunge begins with you assuming a wide stance and clasping your hands at your heart's center. Your toes should point forward. Press your hips back as you lower your body to one side and lengthen the trailing leg. Push through the heel of your bent leg to return to the start position. Then, lower into a lunge on the other side.