Basic Morning Body Control Pilates Exercise Routine

Relaxation Position – feet on a wall

• ABC: Alignment, breathing, Centre (Core)
• Neck Roll
• Shoulder Reach
• Ribcage Closure
• Arm Circles (if you have room)
• Spine Curl
• Curl Up

4-Point Kneeling

• Cat
• Thread a needle

Kneeling (Stand if you have knee pain)

• Dumb Waiter
• Quadricep Stretch

Side-lying

• Oyster / Charleston
• Inner thigh lifts

Standing Correctly

• Toe Rises
• Roll Down
• Downward-facing Dog (+ calf stretch)

4-Point Kneeling

• Gluteal Stretch (buttocks)