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to prepare.

Exhale. Lift your right arm and your waist.

Touch you left hip with you left hand.

Inhale. Return slowly.

Repeat 6 times, and then change sides. Remember you are moving sideways, not forward.
Variation: You can add a small ball under your supporting hand to track your lateral alignment. As you come up into the side bend, roll the ball along the floor.

FOAM ROLLERS: YOU'RE ON A ROLL

Styrofoam rollers are the current rage in Pilates and Sport fitness. Cylindrical in shape, they can turn even the subtlest Pilates exercise into a formidable challenge.

TAPS ON A ROLL

While this exercise is subtle when performed on the floor, executing it on a foam roller requires perfect form and alignment. Some Physical Therapists call this the "Dead Bug" exercise. It activates the deep core muscles in a way that is beneficial to people with back problems. Make sure that you pick a roller that is long enough to extend from the top of your head to the base of your spine.

SET UP

Lie down on the roller, making sure that it is centered on your spine.

Knees are bent, lined up with the pelvis.

Feet are lifted from the floor.

Shins are parallel to the ceiling; calves are parallel to the floor.

ACTION

Inhale to prepare

Exhale, draw navel to spine and lower the right foot towards the floor, keeping knee bent.

Inhale to return

Repeat on left foot.

Alternate 8 times

Adding pizazz to Pilates prevents boredom and burnout. Give these fun variations a try!

Learn more about this author, Lisa Marie Mercer.
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