Lie on your back with knees bent. Place your heels on the foot bar with feet together. Push out. Hold for a second then release. Repeat.

Lie on your back with knees bent and feet together. Arches on the foot bar. Push out, hold for a second then release. Repeat.

Lie on your back with knees bent. Place the balls of your feet on the foot bar in a Pilates V position. Heels together. Push out. Hold for a second then release. Repeat.

Lie on your back with knees bent and heels on the foot bar, feet together (or slightly apart), and flexed. Inhale, press through your heels to extend your legs. Exhale, return to the starting position. Repeat.

Lie on your back with toes on the footbar, feet together, and arms by your sides. Straighten your legs. Lower the right heel, bend the left knee, and keep glutes engaged. Slide back, alternating legs while maintaining knee stability and focusing on controlled movement.

Lie supine with legs parallel, heels on the footbar, ankles dorsiflexed. Arms by hips, palms down, neutral pelvis and spine. Headrest down. Inhale. Exhale, roll the spine up into a bridge, creating a diagonal from shoulders to knees. Roll down one vertebra at a time. Repeat.

Lie supine with legs parallel, heels on the footbar, ankles dorsiflexed. Arms by hips, palms down, neutral pelvis and spine. Headrest down. Inhale. Exhale, roll the spine up into a bridge, creating a diagonal from shoulders to knees. Roll down one vertebra at a time. Repeat.

Lie with back on floor. Bend knees. Heels as close to sitting bones as possible. Arms by side. Palms down. Press inner feet and arms into floor. Push tailbone up to pubis. Lift buttocks until thighs are parallel to floor. Raise left leg up and lower to level of other leg (not to floor). Repeat raising and lowering of leg. Repeat on right leg.

Lie on your back with knees bent and feet grounded. Rest the ring between your hip bones and place your hands on top of it. Press your hips up against the ring. Straighten one leg, lower it, then lower your hips. Repeat, alternating legs.

Lie on your back with legs in tabletop position. Hold the short loops and extend your arms beside your body, parallel to the ground without touching the carriage. Inhale, nod your chin. Exhale, curl up towards your knees. Pulse arms 100 times.

Spring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.

Spring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.

Spring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.

Spring tension (light to medium). Straps (inner loop across palms). Lie on your back, legs in the tabletop position. Start with arms out to the sides at a 45-degree angle. Reach the arms inwards towards the body and down towards the footbar. Create a scoop in of the arms from the shoulders and control the carriage back. Keep the collarbones wide. Maintain a neutral pelvis position.

Lie on your back, legs in tabletop, toes pointed. Hold short loops, arms extended beside body above the carriage. Inhale, bend elbows, reaching fingertips upward. Exhale, straighten arms. Repeat the movement 10 times with controlled breaths.

Lie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat.

Lie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat.

Lie on your back with long loops around your ankles. Press legs out and point your toes. Place arms by your sides. Inhale, lift legs perpendicular to the reformer, keeping your pelvis neutral. Exhale, press legs out and point your toes. Repeat.

Lie on back. Place long loops on fulcrum of ankles. Press legs out. Place arms beside body. Inhale, bend knees and bring towards chest while flexing feet. Keep pelvis neutral. Exhale, press legs out, point toes. Repeat.

Lie down and place long loops on your feet. Bend your knees and bring the soles of your feet together. Grab your feet, nod your chin, and fold forward. Push your tailbone down and hold for a few breaths. Release and repeat.

Lie on your back and place long loops on your ankles. Extend your legs and keep your arms beside your body. Inhale, lift your legs perpendicular to the reformer. Bend your knees and bring your heels together. Exhale, press your legs out. Inhale, lift legs back to 90 degrees. Repeat.

Lie on back. Place long loops on fulcrum of ankles. Press legs straight out. Point and separate toes. Place arms beside body. Inhale, bend, and separate knees. Flex feet. Bring knees to chest. Keep pelvis in neutral. Exhale, press legs out. Point toes. Repeat.

Lie on your back with long loops on your feet. Extend legs at 45 degrees with heels together and toes pointed out. Exhale, push legs down, separate them, circle around, and bring them up to 90 degrees. Repeat, reversing the direction.

Lie on back. Place long loops on feet. Lift right leg to table top position. Bend left leg, place left ankle on right knee. Hold back of right thigh. Bring right thigh towards chest. Repeat on opposite leg.

Sit facing back of reformer. Extend legs. Hold short loops. Bring arms beside body. Inhale, lift arms slightly in front. Exhale, pull arms down and behind body. Repeat.

Sit on carriage facing back of reformer. Extend legs. Hold short loops, bend elbows bringing arms beside body. Exhale, straighten arms behind. Inhale, return to start. Repeat.

Sit facing back of reformer. Extend legs. Hold short loops. Extend arms, palms facing up. Exhale, bend elbows. Inhale, straighten arms to start position. Repeat.

Sit on the carriage facing the headrest, legs extended and crossed at the ankles. Hold straps in front. Exhale, pulling elbows back in a rowing motion. Inhale, extending arms and chest, looking up. Return to starting position. Repeat.

Sit on the carriage facing the headrest, legs extended and crossed at the ankles. Hold straps in front. Exhale, pulling elbows back in a rowing motion. Inhale, extending arms and chest, looking up. Return to starting position. Repeat.

Sit on carriage facing front of reformer. Extend legs. Hold short loops. Bend elbows, bring palms to shoulder level. Exhale, pull abdominals in, press arms out. Inhale, bend elbows. Repeat.

Use one heavy and one light spring. Place hands on the footbar with knees under hips. Press the carriage out, aligning the head with the arms. Inhale to pull the carriage back in. Exhale as you press away, keeping lower body still. Repeat.

Kneel on the reformer with hands on the footbar and soles against shoulder blocks, toes tucked. Pull abs in, sit back on heels, and round the spine slightly. Exhale, engage abs, lift knees off the platform. Inhale, straighten legs, slide platform back, squeezing thighs and glutes. Keep knees lifted, bend hips under, curl tailbone, and repeat.

Start in a plank position with hands on footbar and feet on carriage. Extend hips to press carriage away. Lengthen spine to neutral, then extend shoulders. To return, flex spine while keeping weight over heels.

Place the balls of your feet hip-width apart on the bar and hold it. Inhale, press out to straighten your legs and lift your heels. Exhale, lower your heels and bend forward. Inhale, lift your heels again. Exhale, return to the starting position.

Stand beside the Reformer, placing left knee on carriage and left foot near shoulder rest. Keep right foot on the floor. Square hips, hands on footbar. Exhale, press left leg back, lunge right knee forward, then return to start.

With a medium spring, stand next to the left of the carriage. Place hands on foot bar. Press right foot into head rest. Slide carriage back while extending front leg. Breathe deeply.