Pro tips: Suck in your belly button to maintain core engagement. For more of a challenge, you can lower a legs. If your back is bothering you, bend your knees. If your neck is sensitive, you can keep your head on the mat.
Mountain Climbers
How to do it: Start in a table top position with your hands directly beneath your shoulders and your knees right below your hips. Raise your knees and enter a straight arm plank position. Suck that belly button toward your spine, then bring your right knee as far to your right elbow as you can. Bring your right leg back to its starting position. Repeat on the other side. Go slow. Alternate for 10-20 reps total for 3 sets.
Pro tips: Pilates mountain climbers are slower than the ones that you’ll find in a HIIT, class so don’t bounce on your toes. Each rep should take 2 seconds each. Also, make sure that the toes of the lifted leg do not touch the floor until you lengthen it back to the ground.
Back Extensions
How to do it: Lie with your stomach on the floor. Place your arms on your sides with the palms facing the ceiling. Then lift your abs and feet off the floor. Inhale. As you exhale, squeeze your butt to protect your lower back. Reach your arms behind you and lengthen your spine. Hold for an inhale. Exhale and lower yourself to the floor. Aim for 3 sets of 3-5 reps.
Pro tips: Be careful not to overarch your neck. To avoid that, fix your gaze on the floor. Press your pelvis into the mat to protect your lower back.