Roll-Ins, Roll-Outs:

• Lying on back, pillow placed under knees.
• Theraband around legs just above knees.
• Ball/TP roll between legs just above knees
• INHALE as you roll legs/knees outward against band
• Squeeze pelvic floor at end of roll out, keep it squeezed as you…
• EXHALE while rolling legs/knees inward against ball
• Do this 5 times

Hip Bridge with Heel Lifts:

• Lying on back, knees bent
• Raise buttocks off bed until hips are “level” and straight
• Tighten belly and pelvic floor, keep tight as you…
• EXHALE while raising and lowering right heel
• Relax the belly and pelvic floor
• Tighten belly and pelvic floor, keep tight as you…
• EXHALE while raising and lowering left heel
• Lower bottom and relax
• Do this 5 times

Bridge with Foot Lift:

• Lying on floor, knees bent
• Inhale to start
• Exhale, raise bottom
• Inhale at top
• Exhale, raise LEFT foot off floor, lower again
• Inhale
• Exhale, lower bottom
• Alternate, total of 10 times

Bridge plus Marching:

• Lying on your back, both knees bent.
• Tighten belly
• Lift bottom
• Keep belly tight and hips level
• SLOWLY Lift RIGHT foot up, put back down
• Do the same with the LEFT foot
• Lower bottom
• Repeat total of 5 times

Bridging with Leg Lift:

• Lying on back, knees bent
• Inhale
• Exhale, lift bottom
• Inhale at top
• Exhale, straighten one knee, bend back
• Inhale
• Do same with other leg
• Alternate for total of 6

Side-lying Kicks:

• Lying on side, hips “stacked”, arm in front
• Inhale
• Exhale, lift top leg to hip height
• Inhale
• Exhale, two small kicks to front
• Inhale
• Exhale, two small kicks to back
• Inhale
• Exhale as lower
• 3 times this side
• Roll over, 3 times other side

Side Lying Leg Pumps:

• Lie on side, legs straight, hips “stacked” one on top other
• Inhale
• Exhale as you tighten belly and pelvic floor, lifting top leg to hip height
• Inhale
• Keep belly and pelvic floor tight as you…
• “Pump” top leg upward 5 times, COUNTING OUT LOUD
• Inhale
• Exhale as you lower leg and relax
• Do this 5 times
• Repeat other side

Beginning Crunches:

• Lying on floor, knees bent
• Inhale to start
• Exhale, raise head and shoulders
• Count OUT LOUD to 5, squeezing belly into spine
• Relax
• Do 10 times

Modified Pilates 100:

• Lying on back, knees bent
• Inhale
• Exhale as you tighten belly and pelvic floor, lifting your feet off floor/bed
• Inhale
• Exhale while keeping belly and pelvic floor tight, lifting head and shoulders (OR pillows under head for support if neck feels too strained)
• Inhale
• Arms outstretched along sides of body, lifted off of floor/bed
• Keep belly and pelvic floor tight as you “Pump” arms 5 times, COUNTING OUT LOUD
• Relax
• Do this 5 times

Theraband Resisted Out to Sides:

• Lying on floor, lower legs supported on chair seat, Theraband around ankles
• Inhale to start
• Exhale, straightening knees
• Inhale
• Exhale, move legs out to sides, back together
• Inhale
• Exhale, lower legs to start (keep belly tight!)
• Do 10 times

Ball Resisted Squeezes:

• Lying on floor, lower legs supported on chair seat, small ball between ankles
• Inhale to start
• Exhale, straightening knees
• Inhale
• Counting OUT LOUD, squeeze ball 5 times
• Inhale
• Exhale, lower legs to start (keep belly tight!)
• Do 10 times