Pilates is known for creating long, lean muscles without the use of any extra equipment. This entire workout is done standing up. Make sure to keep the knee you are standing on soft, you don't want to lock out the joint and watch your form--stand tall, shoulders back, chest open, abs in tight.
Similar exercises can be done lying on your side as well.
No warm up is included, please do one on your own--march or jog in place for 3-5 minutes.
No stretch is included, please do that on your own--you can follow the lower body stretch linked in the right side bar.
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