Pilates Exercises

Bridge with Foot Lift:

  • Lying on back, knees bent
  • Inhale
  • Exhale as lift bottom
  • Inhale
  • Exhale as lift and lower RIGHT foot
  • Inhale
  • Exhale as lift and lower LEFT foot
  • Inhale
  • Exhale as lower bottom
  • Do this 5 times

Modified Stomach Crunches:

  • Inhale
  • Exhale as contract pelvic floor and lower stomach muscle while raising head and shoulders
  • Inhale with arms straight along sides and elevated above bed
  • Count, OUT LOUD, as “pump” arms up and down 5 times
  • Inhale
  • Exhale as lower head and shoulders
  • Do this 5 times

Side-lying Leg Lifts:

  • Lie on your RIGHT side, RIGHT leg bent, LEFT leg straight
  • Inhale
  • Exhale as raise LEFT leg to hip height
  • Inhale
  • Count, OUT LOUD, as “pump” LEFT leg upwards 5 times
  • Inhale
  • Exhale as lower leg
  • Do this 5 times

Pilates “100”:

  • Tuck in tummy, lift head, lift feet (knees are bent)
  • 5 sets of 10 (exhale for 5 count, inhale for 5 count)
  • Progression:
    • Knees straight, feet to ceiling
    • Knees straight, legs at 45 degree angle
    • ***progress when you can do a FULL 100 in a row!!!
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Hamilton, MT 59840