Plus, these are all tools you might work out with in the comfort of your own home.
Planks
Pertile walks us through the Pilates plank.
She starts off by instructing you to picture your body as a plank or a board.
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If you’re a beginner, you could start off with wall planks.
Once you gain the strength, move down to the floor.
Place your forearms and knees on the ground, then walk your feet back until your legs are extended.
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“This is a full-body exercise!
“The spine twist is an amazing exercise for whittling the waist,” Pertile tells us.
Begin this exercise by sitting tall with your legs extended in front of you.
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Keeping a tall spine, lengthen your arms out to your sides with your palms facing the floor.
Breathe in to come back to the center, then twist to the other side.
Complete this exercise six times on each side, then rest.
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As you breathe out, round your spine and “scoop” your abs as you roll halfway back.
Breathe in as you hold this position.
Breathe out to roll back up to the start position.
Lateral Flexion
“Flexing the spine laterally is an important functional movement in our daily lives.
To get started, lie down on your side on a workout mat.
Your bottom arm should be extended with your palm facing the floor and your head resting on it.
Your top arm should be extended as well and resting on your body.
Breathe in, engage your core, and lift your upper and lower body off the floor.
Your top hand should move toward your knee as you lift.
Breathe in as you hold the top of the movement, then exhale to return to the floor.
In a speedy fashion, bring your left knee up to your chest before returning it back behind you.
Continue to alternate sides.
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.6254a4d1642c605c54bf1cab17d50f1e
