LEARNING OBJECTIVES

• Breathe to engage core muscles in beginning Pilates mat exercises.

• Coordinate breathing with movement in more complex Pilates mat exercises.

LESSON SEQUENCE

Sequence 1 - Exhaling on the Effort with Basic Exercises (1:00)

• Leg Lift Supine

• Chest Lift

• Leg Lift Side

• Sphinx with Leg Lift

• Quadruped Leg Lift

Sequence 2 - Coordination with Breath in Complex Exercises (6:10)

• Leg Lift Supine with Extension

• Chest Lift with Rotation and Leg Lift

• Leg Pull Side

• Side Bend/Plank

• Sphinx with Single Leg Kick

• Quadruped 2-Pointe Balance

NOTES & MODIFICATIONS

• If the exercises in Sequence 2 are unfamiliar, watch and follow along a few times until they become familiar enough to shift your focus away from the video and toward your breath.

• If you're physically unable to do any of the Sequence 2 exercises, then replace them with simplified versions from Sequence 1.