Full-Body Pilates Workout: No Equipment Needed

Feel the power of Pilates using just your body and a mat! This routine strengthens, stretches, and energizes every major muscle group.

Set-up:
Find a soft, non-slip surface. Wear comfy clothes.

Routine:

1. Hundred Prep (Lying, knees at tabletop, arms pulsing): 30 pulses, rest, repeat 2x
2. Single Leg Stretch (Lie on back, alternate pulling in knees): 10 each leg
3. Bridge (Lie on back, lift hips, squeeze glutes): 12 reps
4. Swimming (Lie on belly, lift opposite arm/leg): 10 each side
5. Side-Lying Leg Lifts (Lie on side, lift and lower top leg): 12 each leg
6. Plank (Forearms or hands, knees or toes): Hold 30–45 seconds
7. Child’s Pose & Roll Up to Seated for cool-down

Modifications:
Go slower, or adjust reps as needed. Quality is more important than quantity in Pilates!