EntityMap — Aria

EntityMap v1.0 · 99 entities · verification: generator-draft · generated 2026-07-22T02:23:21.536Z · entitymap.json · https://ariapilatesapp.com

Aria Organization

Transform your body from home. No equipment needed. No scheduling hassles. Just you and Aria, working together towards your goals.

Transform your body from home. No equipment needed. No scheduling hassles. Just you and Aria, working together towards your goals.

Aria — published by Aria

Arm Circles with Band pilates:Exercise

A shoulder mobilisation exercise using a resistance band to improve range of motion and strengthen the rotator cuff muscles. Excellent for posture correction.

A shoulder mobilisation exercise using a resistance band to improve range of motion and strengthen the rotator cuff muscles. Excellent for posture correction.

Arm Circles with Band — published by Aria

Stand or sit tall holding a resistance band with both hands slightly wider than shoulder-width. Arms extended straight in front at shoulder height. Engage your core and draw your shoulder blades down your back. 1. Inhale, raise both arms overhead while maintaining tension on the band. If flexibility allows, continue the circle — reaching the band behind you toward your hips. Exhale, reverse the circle back to the starting position. Perform 5-8 full circles. Reverse direction for 5-8 circles. Reduce the width of your grip to increase the challenge.

Arm Circles with Band — published by Aria

Barrel - Back Extension pilates:Exercise

Draping over barrel for chest opening and back extension.

Draping over barrel for chest opening and back extension.

Barrel - Back Extension — published by Aria

Sit on floor with back against barrel curve. Hands behind head. 1. Lean back over barrel. Extend arms overhead. Open chest fully. Return to start. Repeat 5-8 times.

Barrel - Back Extension — published by Aria

Barrel - Side Stretch pilates:Exercise

Lateral stretch over barrel opening the side body.

Lateral stretch over barrel opening the side body.

Barrel - Side Stretch — published by Aria

Lie sideways over barrel, bottom arm extended, top arm overhead. 1. Drape over barrel, opening side body. Reach top arm further overhead. Hold for 30 seconds. Repeat other side.

Barrel - Side Stretch — published by Aria

Bicycle pilates:Exercise

An advanced classical Pilates exercise combining scissor legs with a cycling motion. Develops deep core strength, hip flexibility, and coordination.

An advanced classical Pilates exercise combining scissor legs with a cycling motion. Develops deep core strength, hip flexibility, and coordination.

Bicycle — published by Aria

Lie on your back with legs extended to ceiling. Curl head and shoulders off the mat, reaching arms forward. Engage your core deeply to stabilise the pelvis. 1. Inhale to prepare, connecting ribs to hips. Exhale, scissor legs — right leg reaches toward the floor, left leg stays vertical. Bend the bottom (right) knee, drawing it toward the chest in a cycling motion. Simultaneously extend the left leg long toward the floor. Continue the cycling motion, alternating legs in a smooth, continuous pedal. Perform 5-8 cycles in one direction. Reverse the pedalling direction for 5-8 cycles.

Bicycle — published by Aria

Bird Dog pilates:Exercise

A stability exercise extending opposite arm and leg while maintaining neutral spine.

A stability exercise extending opposite arm and leg while maintaining neutral spine.

Bird Dog — published by Aria

Hands and knees position. Spine neutral, core engaged. 1. Extend right arm and left leg. Hold for 3-5 seconds. Return to start. Extend left arm and right leg. Alternate 8-10 times each side.

Bird Dog — published by Aria

Boat Pose pilates:Exercise

V-sit balance challenging the core.

V-sit balance challenging the core.

Boat Pose — published by Aria

Sit on mat, knees bent. 1. Lean back, lift feet. Extend legs to 45 degrees. Arms parallel to floor. Hold 30-60 seconds.

Boat Pose — published by Aria

Boomerang pilates:Exercise

An advanced flowing exercise combining Roll Over, Teaser, and forward stretch.

An advanced flowing exercise combining Roll Over, Teaser, and forward stretch.

Boomerang — published by Aria

Sit tall, legs extended, right ankle crossed over left. Arms by sides. 1. Roll back, legs overhead like Roll Over. Switch ankle cross at top. Roll up to Teaser balance. Clasp hands behind back. Lower legs, stretch forward over legs. Circle arms back to sides. Roll up to start, switch cross. Repeat 3-4 times.

Boomerang — published by Aria

Breathing (Cadillac) pilates:Exercise

Gentle chest expansion and breathing using push through bar.

Gentle chest expansion and breathing using push through bar.

Breathing (Cadillac) — published by Aria

Lie on back, holding push through bar overhead. 1. Inhale, let bar rise slightly. Exhale, gently press bar down, expanding chest. Feel ribcage expand laterally. Repeat 8-10 breaths.

Breathing (Cadillac) — published by Aria

Bridge with Ball pilates:Exercise

Bridge exercise with ball between knees for inner thigh engagement.

Bridge exercise with ball between knees for inner thigh engagement.

Bridge with Ball — published by Aria

Lie on back, knees bent, small ball between knees. 1. Squeeze ball, lift hips. Hold at top. Lower with control. Repeat 10-12 times.

Bridge with Ball — published by Aria

Butterfly Stretch pilates:Exercise

Inner thigh and hip opener.

Inner thigh and hip opener.

Butterfly Stretch — published by Aria

Sit with soles of feet together. 1. Hold feet, let knees fall out. Sit tall or fold forward. Press knees down gently. Hold 60 seconds.

Butterfly Stretch — published by Aria

Chest Expansion pilates:Exercise

A classical Pilates exercise that opens the chest, strengthens the upper back, and improves posture. Can be performed kneeling or standing, with or without springs.

A classical Pilates exercise that opens the chest, strengthens the upper back, and improves posture. Can be performed kneeling or standing, with or without springs.

Chest Expansion — published by Aria

Kneel upright on the mat with knees hip-width apart. Arms reach straight in front at shoulder height, palms facing down. Sit tall on your knees, engaging your core and lengthening through the crown of the head. 1. Inhale, press both arms straight back behind you, opening the chest wide. Hold the breath. Turn your head to the right. Turn your head to the left. Return your head to centre. Exhale, bring arms back to the starting position with control. Repeat, alternating which direction you look first. Perform 5-8 repetitions.

Chest Expansion — published by Aria

Chest Expansion with Band pilates:Exercise

Pulling band apart to strengthen upper back and open chest.

Pulling band apart to strengthen upper back and open chest.

Chest Expansion with Band — published by Aria

Stand tall, holding band at chest height, arms extended. 1. Pull band apart, squeezing shoulder blades. Hold 3 seconds. Return with control. Repeat 10-15 times.

Chest Expansion with Band — published by Aria

Chest Press with Ring pilates:Exercise

Squeezing magic circle between palms for chest and arm work.

Squeezing magic circle between palms for chest and arm work.

Chest Press with Ring — published by Aria

Stand or sit tall, ring between palms at chest height, elbows bent. 1. Squeeze ring with both hands. Hold 3 seconds. Release with control. Repeat 10-15 times.

Chest Press with Ring — published by Aria

Child's Pose pilates:Exercise

Resting pose that stretches back, hips, and shoulders.

Resting pose that stretches back, hips, and shoulders.

Child's Pose — published by Aria

Kneel on mat, sit back on heels, fold forward. 1. Rest forehead on mat. Arms extended forward or by sides. Breathe deeply. Hold 30-60 seconds.

Child's Pose — published by Aria

Clamshell pilates:Exercise

A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports.

A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.

Clamshell — published by Aria

Lie on your side with your knees bent at about 45°, feet stacked, hips and shoulders aligned. For the banded variant, place a mini-band just above the knees. Support your head with your bottom arm; the top hand can rest on your hip. Keeping your feet together and your pelvis stable, lift the top knee away from the bottom knee — opening like a clamshell. Pause briefly at the top with maximal glute-medius squeeze, then lower with control. Avoid letting the pelvis roll backward as you lift.

Clamshell — published by Aria

Control Balance pilates:Exercise

One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.

One of the most challenging classical mat exercises requiring total body control. Balances on the upper back while legs alternate overhead.

Control Balance — published by Aria

Lie on your back with arms by your sides, palms down. Roll legs overhead into a Rollover position with toes touching the mat behind your head. Hands hold one ankle. 1. Inhale, hold the right ankle with both hands. Exhale, extend the left leg straight up toward the ceiling, reaching as high as possible. Hold briefly, feeling the stretch through the back of the elevated leg. Inhale, lower the left leg back to meet the right. Switch hands to left ankle. Exhale, extend the right leg up to the ceiling. Continue alternating for 3-5 repetitions each side.

Control Balance — published by Aria

Corkscrew pilates:Exercise

An advanced exercise that challenges obliques with circular leg movements while keeping shoulders stable.

An advanced exercise that challenges obliques with circular leg movements while keeping shoulders stable.

Corkscrew — published by Aria

Lie on back, arms by sides pressing into mat. Legs extend straight to ceiling, glued together. Shoulders and back of head press into mat. 1. Keep legs together throughout. Circle legs to the right, down, around to the left. Return to center. Reverse: circle left, down, around to the right. Keep circles controlled and even. Shoulders stay anchored to mat. Repeat 3-5 times each direction.

Corkscrew — published by Aria

Crab pilates:Exercise

A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.

A challenging rolling exercise that combines the coordination of crossing the legs with a forward roll to balance on the crown of the head.

Crab — published by Aria

Sit with legs crossed, holding the tops of your feet with opposite hands (right hand holds left foot, left hand holds right foot). Round your spine into a deep C-curve, lifting feet off the mat. 1. Inhale, roll backward onto your upper back, keeping the rounded shape. At the back of the roll, quickly uncross and re-cross your legs (switching which leg is in front). Exhale, roll forward with momentum. Continue rolling forward to balance briefly on the crown of your head, hips lifted. Inhale, roll back again. Repeat the cross-switch at the back.

Crab — published by Aria

Criss Cross pilates:Exercise

Fifth and final of the Series of Five. Targets obliques with twisting motion while alternating legs.

Fifth and final of the Series of Five. Targets obliques with twisting motion while alternating legs.

Criss Cross — published by Aria

Lie on back, curl head and shoulders up. Hands behind head, elbows wide. Pull right knee in, extend left leg to 45 degrees. 1. Twist torso, bringing left elbow toward right knee. Pause and hold, looking back at left elbow. Switch - twist right elbow toward left knee. Pause and hold, looking back at right elbow. Keep both elbows wide throughout. It's a twist, not just an elbow touch. Continue alternating for 8-10 reps each side.

Criss Cross — published by Aria

Dead Bug pilates:Exercise

Core stability exercise with alternating arm and leg extensions while maintaining flat back.

Core stability exercise with alternating arm and leg extensions while maintaining flat back.

Dead Bug — published by Aria

Lie on back, arms to ceiling, legs in tabletop. Press lower back into mat. 1. Lower right arm overhead and left leg toward floor. Hover just above mat. Return to start. Switch sides. Alternate 8-10 times each.

Dead Bug — published by Aria

Donkey Kicks pilates:Exercise

Glute activation on all fours.

Glute activation on all fours.

Donkey Kicks — published by Aria

Hands and knees position. 1. Keep knee bent at 90 degrees. Lift heel toward ceiling. Lower with control. Repeat 15-20 each side.

Donkey Kicks — published by Aria

Double Leg Kick pilates:Exercise

A prone exercise combining hamstring kicks with back extension and shoulder stretch. Full body integration.

A prone exercise combining hamstring kicks with back extension and shoulder stretch. Full body integration.

Double Leg Kick — published by Aria

Lie face down. Clasp hands behind back (interlace fingers). Turn head to right, rest cheek on mat. Elbows drop toward mat. 1. Kick both heels toward glutes - three quick kicks. Extend legs straight, pressing tops of feet into mat. Lift chest, straighten arms reaching toward feet. Lower back down, turn head to left cheek. Repeat: three kicks, extend and lift. Alternate head direction each rep. Complete 4-6 reps each side.

Double Leg Kick — published by Aria

Double Leg Stretch pilates:Exercise

Second of the Series of Five. Challenges core stability as both arms and legs extend away from center simultaneously.

Second of the Series of Five. Challenges core stability as both arms and legs extend away from center simultaneously.

Double Leg Stretch — published by Aria

Lie on back, curl head and shoulders up. Hug both knees to chest, hands on shins. Keep lower back pressing into mat. 1. Inhale, reach arms overhead and legs out to 45 degrees. Body makes a V shape, but back stays imprinted. Exhale, circle arms around and hug knees back in. Don't let head drop during extension. Keep legs only as low as you can control back. Repeat 8-10 times. Control the return, don't flop back.

Double Leg Stretch — published by Aria

Double Straight Leg Stretch pilates:Exercise

Fourth of the Series of Five. Also called Lower Lift. Intense core challenge lowering both legs together.

Fourth of the Series of Five. Also called Lower Lift. Intense core challenge lowering both legs together.

Double Straight Leg Stretch — published by Aria

Lie on back, curl head and shoulders up. Hands behind head, elbows wide. Extend both legs straight to ceiling, squeeze together. 1. Press lower back firmly into mat. Inhale, lower legs toward floor (only as low as back stays flat). Exhale, lift legs back to 90 degrees. Keep legs glued together. Don't let head push forward. Elbows stay wide in peripheral vision. Repeat 8-10 times. Stop if back arches off mat.

Double Straight Leg Stretch — published by Aria

Down Stretch pilates:Exercise

Kneeling back extension with carriage movement. Opens chest and hip flexors.

Kneeling back extension with carriage movement. Opens chest and hip flexors.

Down Stretch — published by Aria

Kneel on carriage, feet against shoulder rests, hands on footbar. 1. Extend hips forward, lift chest. Press carriage back. Return with control. Repeat 5-8 times.

Down Stretch — published by Aria

Downward Dog pilates:Exercise

Inverted V position stretching entire back body.

Inverted V position stretching entire back body.

Downward Dog — published by Aria

Start on hands and knees. 1. Tuck toes, lift hips to ceiling. Press chest toward thighs. Heels reach toward floor. Hold 30-60 seconds.

Downward Dog — published by Aria

Elephant pilates:Exercise

Standing pike position on reformer, pressing carriage with legs. Stretches hamstrings.

Standing pike position on reformer, pressing carriage with legs. Stretches hamstrings.

Elephant — published by Aria

Stand on carriage in pike, hands on footbar, heels against shoulder rests. 1. Push carriage back with legs. Pull back in using core. Keep spine rounded. Repeat 5-8 times.

Elephant — published by Aria

Figure Four Stretch pilates:Exercise

Supine hip stretch targeting glutes and piriformis.

Supine hip stretch targeting glutes and piriformis.

Figure Four Stretch — published by Aria

Lie on back, knees bent, feet flat. 1. Cross right ankle over left knee. Draw left knee toward chest. Thread right arm through and hold left shin. Hold 30-60 seconds each side.

Figure Four Stretch — published by Aria

Footwork pilates:Exercise

The foundational Reformer exercise that opens every session. A series of leg presses in different foot positions that warms up the body and establishes proper alignment.

The foundational Reformer exercise that opens every session. A series of leg presses in different foot positions that warms up the body and establishes proper alignment.

Footwork — published by Aria

Lie on the carriage with your head on the headrest. Place feet on the footbar in the first position (toes apart, heels together in Pilates V). Arms rest by your sides. Set springs to 3-4 for support. 1. Toes Position: Place balls of feet on the bar, heels lifted. Exhale, press carriage out to full extension. Inhale, return with control. Repeat 10 times. Arches Position: Place arches of feet on the bar, wrapping toes over. Press out and return 10 times. Heels Position: Place heels on the bar, toes pulled back. Press out and return 10 times. Tendon Stretch: On toes, press out.

Footwork — published by Aria

Footwork on Chair pilates:Exercise

Pressing pedal with feet while seated. Builds leg strength and stability.

Pressing pedal with feet while seated. Builds leg strength and stability.

Footwork on Chair — published by Aria

Sit tall on chair, balls of feet on pedal. Hands on sides of seat. 1. Press pedal down with control. Resist the return. Keep torso stable. Repeat 8-10 times.

Footwork on Chair — published by Aria

Footwork - Parallel Heels pilates:Exercise

Foundation reformer exercise focusing on leg alignment and core stability.

Foundation reformer exercise focusing on leg alignment and core stability.

Footwork - Parallel Heels — published by Aria

Lie on carriage, heels on footbar parallel, hip-width. Neutral spine. 1. Press out to straight legs. Control the return. Keep pelvis stable. Repeat 8-10 times.

Footwork - Parallel Heels — published by Aria

Footwork - Tendon Stretch pilates:Exercise

Lower and lift heels while legs are extended for Achilles and calf stretch.

Lower and lift heels while legs are extended for Achilles and calf stretch.

Footwork - Tendon Stretch — published by Aria

Balls of feet on bar, legs extended, carriage out. 1. Lower heels under bar. Lift heels high. Keep legs straight. Repeat 8-10 times.

Footwork - Tendon Stretch — published by Aria

Footwork - Toes pilates:Exercise

Footwork variation with balls of feet on bar, developing calf strength.

Footwork variation with balls of feet on bar, developing calf strength.

Footwork - Toes — published by Aria

Balls of feet on footbar, heels lifted and together, small V position. 1. Press out maintaining heel lift. Don't let heels drop. Control return. Repeat 8-10 times.

Footwork - Toes — published by Aria

Glute Bridge Single Leg pilates:Exercise

Single leg bridge for glute strength.

Single leg bridge for glute strength.

Glute Bridge Single Leg — published by Aria

Lie on back, one knee bent, one leg extended. 1. Press through heel, lift hips. Keep extended leg in line. Lower with control. Repeat 10-15 each side.

Glute Bridge Single Leg — published by Aria

Happy Baby pilates:Exercise

Hip opener in supine position.

Hip opener in supine position.

Happy Baby — published by Aria

Lie on back. 1. Draw knees toward armpits. Hold outside edges of feet. Open knees wide. Rock gently side to side.

Happy Baby — published by Aria

Hip Circles pilates:Exercise

From Teaser position, circle both legs together. Extreme core challenge.

From Teaser position, circle both legs together. Extreme core challenge.

Hip Circles — published by Aria

From Teaser position: balanced on tailbone, hands behind you for support, legs extended to 45 degrees. 1. Circle legs to the right, down, around to the left. Return to center. Reverse direction. Keep circles controlled, not too big. Torso stays still. Repeat 3-5 each direction.

Hip Circles — published by Aria

Hip Flexor Stretch pilates:Exercise

Essential stretch for tight hip flexors.

Essential stretch for tight hip flexors.

Hip Flexor Stretch — published by Aria

Half-kneeling position, back knee on mat. 1. Tuck pelvis under. Shift weight forward. Feel stretch in front hip. Hold 30-60 seconds each side.

Hip Flexor Stretch — published by Aria

Hollow Body Hold pilates:Exercise

Gymnastics-inspired core stability hold.

Gymnastics-inspired core stability hold.

Hollow Body Hold — published by Aria

Lie on back, arms by ears, legs extended. 1. Press lower back into mat. Lift arms, head, shoulders off mat. Lift legs 6 inches off mat. Hold 20-60 seconds.

Hollow Body Hold — published by Aria

Hundred on Reformer pilates:Exercise

Classic Hundred adapted for reformer with straps for added arm resistance.

Classic Hundred adapted for reformer with straps for added arm resistance.

Hundred on Reformer — published by Aria

Straps in hands, head rest down. Curl up, extend legs to chosen angle. 1. Pump arms while pressing into straps. Inhale 5 pumps, exhale 5. Complete 100 pumps. Lower to finish.

Hundred on Reformer — published by Aria

Inner Thigh Squeeze with Ring pilates:Exercise

Ring between legs for inner thigh strengthening.

Ring between legs for inner thigh strengthening.

Inner Thigh Squeeze with Ring — published by Aria

Lie on back, knees bent, ring between thighs just above knees. 1. Squeeze ring with inner thighs. Hold 3 seconds. Release slowly. Repeat 10-15 times.

Inner Thigh Squeeze with Ring — published by Aria

Jackknife pilates:Exercise

An advanced inversion that requires strong core control. Hips lift directly to ceiling.

An advanced inversion that requires strong core control. Hips lift directly to ceiling.

Jackknife — published by Aria

Lie on back, arms by sides pressing into mat. Legs extend straight to ceiling at 90 degrees. 1. Lower legs to 45 degrees. Roll legs overhead (like Roll Over). Press arms into mat, lift hips to ceiling. Body extends vertical - jackknife position. Slowly roll down through spine. Lower legs back to 45 degrees. Repeat 3-5 times.

Jackknife — published by Aria

Kneeling Side Kick pilates:Exercise

A kneeling balance exercise that challenges lateral stability while kicking.

A kneeling balance exercise that challenges lateral stability while kicking.

Kneeling Side Kick — published by Aria

Kneel in center of mat. Tip to right, placing right hand on mat directly under shoulder. Extend left leg straight to side at hip height. 1. Kick left leg forward, foot flexed. Sweep leg back, foot pointed. Keep body in one plane. Repeat 5-8 kicks. Switch sides.

Kneeling Side Kick — published by Aria

Knee Stretch Round pilates:Exercise

Kneeling exercise pressing carriage back with rounded spine. Core intensive.

Kneeling exercise pressing carriage back with rounded spine. Core intensive.

Knee Stretch Round — published by Aria

Knees on carriage close to shoulder rests, hands on footbar. Round spine, tuck chin. 1. Push carriage back with knees. Pull back in with core. Keep spine rounded throughout. Repeat 8-10 times.

Knee Stretch Round — published by Aria

Leg Pull Back pilates:Exercise

A reverse plank with leg lifts. Challenges the entire posterior chain.

A reverse plank with leg lifts. Challenges the entire posterior chain.

Leg Pull Back — published by Aria

Sit with legs extended, hands behind hips, fingers toward feet. Lift hips to make straight line from shoulders to feet. 1. Hold reverse plank position. Kick right leg to ceiling. Lower with control. Kick left leg. Keep hips lifted throughout. Alternate 5 times each side. Lower to seated.

Leg Pull Back — published by Aria

Leg Pull Front pilates:Exercise

A plank position with leg lifts that challenges full-body stability.

A plank position with leg lifts that challenges full-body stability.

Leg Pull Front — published by Aria

High plank position: hands under shoulders, body in straight line from head to heels. Engage core. 1. Hold plank, pressing floor away. Lift right leg behind you without shifting hips. Rock forward on toes, then back. Lower right leg. Lift left leg and repeat. Alternate 5 times each side.

Leg Pull Front — published by Aria

Leg Springs - Circles pilates:Exercise

Leg circles with spring resistance while lying on Cadillac.

Leg circles with spring resistance while lying on Cadillac.

Leg Springs - Circles — published by Aria

Lie on Cadillac, legs in straps, arms by sides. 1. Circle both legs together: down, out, around, up. Keep pelvis stable. Reverse direction. 5 circles each way.

Leg Springs - Circles — published by Aria

Long Stretch pilates:Exercise

Plank on reformer pressing carriage back and forward. Full body integration.

Plank on reformer pressing carriage back and forward. Full body integration.

Long Stretch — published by Aria

Hands on footbar, balls of feet on shoulder rests. High plank position. 1. Press carriage back, maintaining plank. Pull forward with control. Don't pike or sag. Repeat 5-8 times.

Long Stretch — published by Aria

Mermaid Stretch pilates:Exercise

Seated side stretch that opens the side body.

Seated side stretch that opens the side body.

Mermaid Stretch — published by Aria

Sit with legs folded to left side, right hand on mat. 1. Reach left arm overhead. Lean to the right, stretching left side. Hold for 30 seconds. Switch sides.

Mermaid Stretch — published by Aria

Neck Pull pilates:Exercise

A challenging variation of Roll Up with hands behind head, requiring more core strength throughout.

A challenging variation of Roll Up with hands behind head, requiring more core strength throughout.

Neck Pull — published by Aria

Lie on back, legs extended hip-width apart, feet flexed. Hands interlaced behind head, elbows wide. Legs press firmly into mat. 1. Inhale to prepare. Exhale, nod chin, peel up through spine. Roll all the way up to seated, then fold over legs. Inhale, stack spine to sit tall. Hinge back flat (like a board) as far as control allows. Exhale, curl and roll down one vertebra at a time. Repeat 5-8 times.

Neck Pull — published by Aria

Neck Stretches pilates:Exercise

Gentle neck mobilization and stretching.

Gentle neck mobilization and stretching.

Neck Stretches — published by Aria

Sit or stand tall. 1. Tilt ear to shoulder, hold 30 seconds. Switch sides. Look over each shoulder. Drop chin to chest.

Neck Stretches — published by Aria

Open Leg Rocker pilates:Exercise

A challenging balance exercise that combines rolling with an open leg V position. Tests core control and balance.

A challenging balance exercise that combines rolling with an open leg V position. Tests core control and balance.

Open Leg Rocker — published by Aria

Sit tall on mat. Hold ankles or calves, extend legs to V position (shoulder-width apart). Balance on tailbone behind sit bones. Round lower back slightly. 1. Maintain V shape with legs. Inhale, roll back to shoulders. Keep V shape throughout - legs don't move. Exhale, roll up to balance. Hold balance at top before next rep. Never roll onto neck. Repeat 6-8 times.

Open Leg Rocker — published by Aria

Pigeon Pose pilates:Exercise

Deep hip opener stretching glutes and hip rotators.

Deep hip opener stretching glutes and hip rotators.

Pigeon Pose — published by Aria

From all fours or down dog. 1. Bring right knee forward behind right wrist. Extend left leg back. Square hips. Fold forward or stay upright. Hold 60 seconds each side.

Pigeon Pose — published by Aria

Pike on Chair pilates:Exercise

Standing pike pressing and lifting pedal. Extreme core and shoulder challenge.

Standing pike pressing and lifting pedal. Extreme core and shoulder challenge.

Pike on Chair — published by Aria

Stand facing chair, hands on seat. Walk feet to pedal in pike position. 1. Push pedal down with balls of feet. Lift pedal using core and hip flexors. Control both directions. Repeat 5-8 times.

Pike on Chair — published by Aria

Plank pilates:Exercise

The fundamental full-body stability exercise. Foundation for many other exercises.

The fundamental full-body stability exercise. Foundation for many other exercises.

Plank — published by Aria

Hands under shoulders, legs extended. Body forms straight line. 1. Press floor away with hands. Engage core, squeeze glutes. Hold for 20-60 seconds. Keep breathing! Lower with control.

Plank — published by Aria

Push Up pilates:Exercise

The Pilates Push Up integrates a standing roll-down, a walk-out to plank, push-ups, and a walk-back to standing. It is a full-body exercise emphasising control and spinal articulation.

The Pilates Push Up integrates a standing roll-down, a walk-out to plank, push-ups, and a walk-back to standing. It is a full-body exercise emphasising control and spinal articulation.

Push Up — published by Aria

Stand tall in Pilates stance (heels together, toes slightly apart). Arms reach overhead, shoulders relaxed. Engage your core and feel length through the spine. 1. Inhale, reach arms to ceiling. Exhale, nod chin and roll down through the spine, reaching hands toward the floor. Place hands on the mat, bending knees slightly if needed. Walk hands out in 3-4 steps to a plank position — body in one long line. Inhale, bend elbows close to ribs, lowering chest toward the mat. Exhale, press back to plank. Perform 3-5 push-ups. Pike hips slightly and walk hands back toward feet in 3-4 steps.

Push Up — published by Aria

Quadruped Hip Extension pilates:Exercise

On all fours, extending one leg back to strengthen glutes.

On all fours, extending one leg back to strengthen glutes.

Quadruped Hip Extension — published by Aria

Hands and knees, spine neutral. 1. Extend right leg straight back. Lift to hip height. Lower with control. Repeat 10-15 times each side.

Quadruped Hip Extension — published by Aria

Reverse Crunch pilates:Exercise

Lower ab focused crunch movement.

Lower ab focused crunch movement.

Reverse Crunch — published by Aria

Lie on back, hands by sides, legs in tabletop. 1. Curl hips off mat using lower abs. Knees toward chest. Lower with control. Repeat 15-20 times.

Reverse Crunch — published by Aria

Rocking pilates:Exercise

An advanced back extension exercise where you rock forward and back while holding your ankles. Opens the chest and strengthens the entire posterior chain.

An advanced back extension exercise where you rock forward and back while holding your ankles. Opens the chest and strengthens the entire posterior chain.

Rocking — published by Aria

Lie face down. Bend both knees and reach back to hold your ankles with your hands. Keep knees hip-width apart. Engage your glutes and press your pubic bone into the mat. 1. Inhale, press your feet into your hands to lift your chest and thighs off the mat simultaneously. Create a bow shape with your body — open chest, lifted thighs. Exhale, rock forward onto your chest, keeping the bow shape. Inhale, rock back onto your thighs. Continue the rocking motion, maintaining the lifted bow shape throughout. Perform 5-8 rocks. Release the ankles and rest in Child's Pose.

Rocking — published by Aria

Roll Back on Cadillac pilates:Exercise

Rolling down spine while holding bar. Develops core control and spinal articulation.

Rolling down spine while holding bar. Develops core control and spinal articulation.

Roll Back on Cadillac — published by Aria

Sit facing tower, legs straight, holding roll back bar. Arms extended. 1. Round spine, tuck tailbone. Roll down one vertebra at a time. Bar guides movement overhead. Roll up with control. Repeat 5-8 times.

Roll Back on Cadillac — published by Aria

Roll Down with Band pilates:Exercise

Seated roll down with band around feet for hamstring stretch and core work.

Seated roll down with band around feet for hamstring stretch and core work.

Roll Down with Band — published by Aria

Sit tall, band around feet, holding ends. Legs extended. 1. Round spine, roll back halfway. Use band for control. Roll up to tall spine. Repeat 8-10 times.

Roll Down with Band — published by Aria

Roll Down with Ring pilates:Exercise

A Roll Down performed while squeezing the Magic Circle between the hands or inner thighs. The ring adds resistance that deepens the engagement of the core and inner thighs.

A Roll Down performed while squeezing the Magic Circle between the hands or inner thighs. The ring adds resistance that deepens the engagement of the core and inner thighs.

Roll Down with Ring — published by Aria

Sit tall with legs extended in front, feet hip-width apart and flexed. Hold the Magic Circle between your palms at chest height, arms extended. Alternatively, place the ring between your inner thighs just above the knees. 1. Inhale, sit tall and gently squeeze the ring. Exhale, tuck your tailbone under and begin rolling down one vertebra at a time. Maintain gentle pressure on the ring as you roll back to about 45 degrees (or to the mat if you have the control). Inhale, hold the position, continuing to squeeze. Exhale, engage your core deeply and roll back up to sitting tall.

Roll Down with Ring — published by Aria

Rolling Like a Ball pilates:Exercise

A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.

A playful exercise that massages the spine while developing balance and core control. Maintain a tight ball shape throughout.

Rolling Like a Ball — published by Aria

Sit at front of mat. Bring knees to chest, hold shins. Lift feet off mat, balancing on tailbone. Round spine into C-curve, chin to chest. 1. Maintain tight ball shape. Inhale, roll back to shoulder blades. Exhale, roll up to balance on tailbone. Never roll onto neck or head. Use abdominals, not momentum. Pause at top each time to find balance. Repeat 6-10 times. Place feet down to finish.

Rolling Like a Ball — published by Aria

Roll Over pilates:Exercise

An advanced exercise that strengthens the core while improving spinal mobility. Legs travel overhead with control.

An advanced exercise that strengthens the core while improving spinal mobility. Legs travel overhead with control.

Roll Over — published by Aria

Lie on your back with arms by your sides, palms down. Legs extend straight to ceiling at 90 degrees. Press arms into mat for stability. 1. Inhale to prepare. Exhale, use core to lift hips and roll legs overhead. Touch toes to mat behind head (if possible). Open legs hip-width, flex feet. Inhale, begin rolling down through spine. Keep legs parallel to floor as long as possible. Lower legs to 90 degrees, close together. Repeat 3-5 times, then reverse (open at start, close overhead).

Roll Over — published by Aria

Roll Up pilates:Exercise

A challenging abdominal exercise that develops core strength and spinal articulation. Roll up one vertebra at a time.

A challenging abdominal exercise that develops core strength and spinal articulation. Roll up one vertebra at a time.

Roll Up — published by Aria

Lie on your back with legs straight together, feet flexed. Arms reach overhead on the mat, shoulder-width apart. Ribs stay connected to the mat. 1. Inhale, reach arms to ceiling. Exhale, nod chin, peel head, then shoulders off the mat. Continue rolling up through each vertebra, reaching forward. Stretch over legs, reaching past toes. Inhale at the top, sitting tall. Exhale, tuck tailbone and roll down one vertebra at a time. Return arms overhead to start. Repeat 5-8 times.

Roll Up — published by Aria

Russian Twist pilates:Exercise

Rotational core exercise in V-sit position.

Rotational core exercise in V-sit position.

Russian Twist — published by Aria

Sit in V position, hands together. 1. Twist torso to right. Twist to left. Continue alternating. 20-30 total twists.

Russian Twist — published by Aria

Saw pilates:Exercise

A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.

A seated twist that combines rotation with forward flexion, stretching the back and hamstrings.

Saw — published by Aria

Sit tall with legs extended wider than shoulders, feet flexed. Arms reach out to sides at shoulder height, palms down. 1. Inhale, grow tall, twist torso to the right. Exhale, round forward, reaching left pinky past right little toe. "Saw" the toe off with three pulses. Inhale, unwind and sit tall center. Exhale, twist left and reach right pinky past left toe. Continue alternating sides. Repeat 4-6 times each side.

Saw — published by Aria

Scissors pilates:Exercise

An advanced exercise performed while balanced on the upper back with hips lifted. The legs scissor dynamically while the core maintains complete stability.

An advanced exercise performed while balanced on the upper back with hips lifted. The legs scissor dynamically while the core maintains complete stability.

Scissors — published by Aria

Lie on your back with legs extended to ceiling. Roll up into a shoulder stand position, supporting your lower back with your hands, elbows pressing into the mat. 1. Inhale to prepare in the supported shoulder stand. Exhale, split the legs — right leg reaches toward the floor in front, left leg reaches back behind you. Pulse the front leg twice with two small, sharp pulses. Inhale, switch legs dynamically — left leg forward, right leg back. Pulse twice again. Continue alternating with rhythm and control. Perform 5-8 switches on each side.

Scissors — published by Aria

Seal pilates:Exercise

A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.

A playful rolling exercise that massages the spine. Traditionally ends the mat sequence.

Seal — published by Aria

Sit on mat, soles of feet together. Thread arms between legs, holding outside of ankles. Round spine, lift feet to balance. 1. Clap feet together 3 times (like a seal!). Roll back to shoulders, clap 3 times. Roll up to balance, clap 3 times. Repeat 6-8 times. Have fun with it!

Seal — published by Aria

Short Box - Flat pilates:Exercise

Seated on box, hinging back with flat spine. Challenges core in extension.

Seated on box, hinging back with flat spine. Challenges core in extension.

Short Box - Flat — published by Aria

Sit on short box, feet under strap. Arms overhead or hands behind head. 1. Hinge back from hips, spine flat. Go only as far as you can control. Return to upright. Repeat 5-8 times.

Short Box - Flat — published by Aria

Short Box - Round pilates:Exercise

Seated on box, rolling back with rounded spine. Core and spinal articulation.

Seated on box, rolling back with rounded spine. Core and spinal articulation.

Short Box - Round — published by Aria

Sit on short box, feet under strap. Arms hugging belly or crossed at chest. 1. Round spine, tuck tailbone. Roll back to lower tips of shoulder blades. Roll up with control. Repeat 5-8 times.

Short Box - Round — published by Aria

Short Box Series pilates:Exercise

A classical Reformer series performed sitting on the box. Includes round back, flat back, side-to-side, twist, and tree. Develops abdominal strength and spinal mobility.

A classical Reformer series performed sitting on the box. Includes round back, flat back, side-to-side, twist, and tree. Develops abdominal strength and spinal mobility.

Short Box Series — published by Aria

Sit on the short box placed over the carriage. Feet are under the safety strap, hip-width apart. Sit tall with arms crossed over the chest (round back) or reaching overhead (flat back). 1. Round Back: Cross arms over chest. Exhale, scoop the abs and round back, rolling the pelvis under. Go as far back as you can with control. Inhale, return to sitting tall. Repeat 5 times. Flat Back: Arms reach overhead by the ears. Hinge the entire spine back as one flat unit. Only go as far as your abs can control. Return to upright. Repeat 5 times. Side-to-Side: Arms overhead.

Short Box Series — published by Aria

Shoulder Bridge pilates:Exercise

A bridge variation with leg extensions that challenges glutes, hamstrings, and core stability.

A bridge variation with leg extensions that challenges glutes, hamstrings, and core stability.

Shoulder Bridge — published by Aria

Lie on back, knees bent, feet flat on mat hip-width apart. Arms by sides, palms down. Feet close enough that fingertips brush heels. 1. Press into feet, lift hips to bridge. Create diagonal line from shoulders to knees. Extend right leg to ceiling, point foot. Lower leg toward floor (stop before it touches). Lift leg back up to ceiling. Repeat 5 times, then switch legs. Lower spine down one vertebra at a time.

Shoulder Bridge — published by Aria

Side Bend pilates:Exercise

A side plank variation with a dip and lift that strengthens obliques.

A side plank variation with a dip and lift that strengthens obliques.

Side Bend — published by Aria

Sit sideways, legs stacked, knees slightly bent. Bottom hand under shoulder. Top arm rests on top leg. 1. Push up to side plank, straighten legs. Reach top arm overhead, creating arc with body. Lower hip toward mat (don't touch). Lift back to arc position. Repeat 5-8 times. Lower and switch sides.

Side Bend — published by Aria

Side Kicks - Circles pilates:Exercise

Small circles that target the outer hip while challenging stability.

Small circles that target the outer hip while challenging stability.

Side Kicks - Circles — published by Aria

Same side-lying position. Top leg at hip height. 1. Circle leg forward, up, back, down. Keep circles small and controlled. Complete 5 circles one direction. Reverse for 5 circles. Keep body still throughout. Switch sides.

Side Kicks - Circles — published by Aria

Side Kick Series pilates:Exercise

A classical Pilates series performed lying on your side. Includes front/back kicks, up/down, and small circles. Strengthens the hips and challenges lateral stability.

A classical Pilates series performed lying on your side. Includes front/back kicks, up/down, and small circles. Strengthens the hips and challenges lateral stability.

Side Kick Series — published by Aria

Lie on your side with your body in one straight line along the back edge of the mat. Prop your head on your bottom hand. Place the top hand on the mat in front of your chest for stability. Bring both legs slightly forward to about 45 degrees from the torso. 1. Front/Back: Inhale, swing the top leg forward with a double pulse. Exhale, swing it back behind you. Keep the torso completely still. Repeat 8-10 times. Up/Down: Inhale, lift the top leg up toward the ceiling, foot slightly turned out. Exhale, lower with resistance as if pressing through thick air. Repeat 8-10 times.

Side Kick Series — published by Aria

Side Kicks - Front Back pilates:Exercise

First in the side-lying series. Challenges hip stability and strengthens outer thighs.

First in the side-lying series. Challenges hip stability and strengthens outer thighs.

Side Kicks - Front Back — published by Aria

Lie on right side, body in straight line along back edge of mat. Prop head on right hand. Left hand presses into mat in front of chest. Legs at slight angle forward. 1. Lift left leg to hip height. Kick leg forward - two pulses, foot flexed. Sweep leg back - point foot, squeeze glute. Keep torso absolutely still. Control the swing, don't use momentum. Repeat 10 times. Switch sides.

Side Kicks - Front Back — published by Aria

Side Kicks - Up Down pilates:Exercise

Part of side-lying series. Strengthens outer thigh and challenges hip mobility.

Part of side-lying series. Strengthens outer thigh and challenges hip mobility.

Side Kicks - Up Down — published by Aria

Same side-lying position as Front/Back. Top leg rotated slightly out, foot pointed. 1. Kick top leg up to ceiling. Flex foot and resist down with control. Point foot and kick up again. Keep body completely still. Repeat 8-10 times. Switch sides.

Side Kicks - Up Down — published by Aria

Single Leg Circles pilates:Exercise

Improves hip mobility and stability while challenging core control. Draw circles with one leg while keeping pelvis stable.

Improves hip mobility and stability while challenging core control. Draw circles with one leg while keeping pelvis stable.

Single Leg Circles — published by Aria

Lie on your back with left leg extended on mat, right leg reaching to ceiling. Arms press into mat by your sides. Anchor pelvis to mat. 1. Point right foot to ceiling. Cross leg slightly over body (toward left shoulder). Circle down, around, and back up to center. Keep circles controlled, not too big. Complete 5 circles in one direction. Reverse for 5 circles. Switch legs and repeat. Keep pelvis completely still throughout.

Single Leg Circles — published by Aria

Single Leg Kick pilates:Exercise

A prone exercise that strengthens hamstrings and glutes while challenging back extension.

A prone exercise that strengthens hamstrings and glutes while challenging back extension.

Single Leg Kick — published by Aria

Lie face down, prop up on forearms. Elbows directly under shoulders, fists together. Legs extend straight, hip-width apart. Lift chest, lengthen neck. 1. Keep pelvis pressing into mat. Kick right heel toward right glute - two quick kicks. Extend right leg straight, point toe. Kick left heel toward left glute - two quick kicks. Extend left leg straight, point toe. Maintain upper body lift throughout. Alternate for 8-10 kicks each leg.

Single Leg Kick — published by Aria

Single Leg Stretch pilates:Exercise

First of the Series of Five. Develops coordination, core strength, and hip flexor flexibility with alternating leg movements.

First of the Series of Five. Develops coordination, core strength, and hip flexor flexibility with alternating leg movements.

Single Leg Stretch — published by Aria

Lie on back, curl head and shoulders up. Pull right knee to chest (outside hand on ankle, inside hand on knee). Extend left leg to 45 degrees. 1. Keep upper body still and lifted. Inhale, switch legs - left knee in, right extends. Exhale, switch back - right knee in, left extends. Hand placement: outside hand on ankle, inside on knee. Keep extended leg at 45 degrees (or higher if back arches). Continue alternating for 8-10 reps each side. Move with control, not speed.

Single Leg Stretch — published by Aria

Single Straight Leg Stretch pilates:Exercise

Third of the Series of Five. Also called Scissors. Stretches hamstrings while maintaining core engagement.

Third of the Series of Five. Also called Scissors. Stretches hamstrings while maintaining core engagement.

Single Straight Leg Stretch — published by Aria

Lie on back, curl head and shoulders up. Extend both legs to ceiling. Hold right calf or ankle with both hands. Lower left leg toward floor. 1. Pull right leg toward you with two pulses. Scissor legs - switch quickly but controlled. Pull left leg toward you with two pulses. Keep both legs as straight as possible. Lower leg hovers above mat (doesn't touch). Keep torso still and stable. Continue alternating for 8-10 reps each side.

Single Straight Leg Stretch — published by Aria

Spine Stretch Forward pilates:Exercise

A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.

A seated forward fold that stretches the spine and hamstrings while teaching spinal articulation.

Spine Stretch Forward — published by Aria

Sit tall with legs extended, slightly wider than hip-width. Flex feet. Arms reach forward at shoulder height. Sit on a cushion if hamstrings are tight. 1. Inhale, grow tall through crown of head. Exhale, nod chin and begin to round forward. Peel spine forward one vertebra at a time. Reach past toes, rounding over legs like a letter C. Inhale at the bottom. Exhale, roll back up, restacking spine. Return to tall seated position. Repeat 5-8 times.

Spine Stretch Forward — published by Aria

Spine Twist pilates:Exercise

A seated rotation exercise that improves spinal mobility and stretches the obliques.

A seated rotation exercise that improves spinal mobility and stretches the obliques.

Spine Twist — published by Aria

Sit tall with legs extended together, feet flexed. Arms reach out to sides at shoulder height, palms down. Stack spine tall. 1. Inhale, grow taller. Exhale, twist torso to the right - pulse twice. Inhale, return to center. Exhale, twist to the left - pulse twice. Keep hips completely still. Arms stay in line with shoulders. Repeat 4-6 times each direction.

Spine Twist — published by Aria

Standing Roll Down pilates:Exercise

Standing forward fold articulating through spine.

Standing forward fold articulating through spine.

Standing Roll Down — published by Aria

Stand tall, feet hip-width apart. 1. Nod chin, roll down through spine. Let arms hang, relax head. Bend knees if needed. Roll up one vertebra at a time. Repeat 3-5 times.

Standing Roll Down — published by Aria

Stomach Massage Series pilates:Exercise

A series targeting the abdominals while seated on the reformer.

A series targeting the abdominals while seated on the reformer.

Stomach Massage Series — published by Aria

Sit at front edge of carriage, feet on footbar. 1. Round back, scoop abs. Press out and in maintaining C-curve.

Stomach Massage Series — published by Aria

Superman pilates:Exercise

Full back chain activation with arms extended.

Full back chain activation with arms extended.

Superman — published by Aria

Lie face down, arms extended overhead. 1. Lift arms, chest, and legs off mat. Squeeze glutes. Hold 5-10 seconds. Lower and repeat 10 times.

Superman — published by Aria

Supine Twist pilates:Exercise

Gentle spinal rotation while lying on back.

Gentle spinal rotation while lying on back.

Supine Twist — published by Aria

Lie on back, arms in T position. 1. Draw knees to chest. Drop knees to right, look left. Hold 30-60 seconds. Switch sides.

Supine Twist — published by Aria

Swan pilates:Exercise

A back extension exercise that strengthens the posterior chain while opening the chest. Counterbalances forward flexion.

A back extension exercise that strengthens the posterior chain while opening the chest. Counterbalances forward flexion.

Swan — published by Aria

Lie face down, legs together, toes pointed. Hands under shoulders, elbows close to body. Forehead rests on mat. Pubic bone presses into mat. 1. Engage glutes and draw navel up. Inhale, lengthen spine, lift head and chest. Press through hands to rise higher (don't push up). Keep hip bones on mat. Exhale, lower with control, lengthening forward. Lead with the crown of head. Repeat 5-8 times. Rest in child's pose after.

Swan — published by Aria

Swan Dive pilates:Exercise

Advanced version of Swan that adds a rocking motion. Requires strong back extensors and control.

Advanced version of Swan that adds a rocking motion. Requires strong back extensors and control.

Swan Dive — published by Aria

From Swan position at full extension. Arms reach forward alongside ears. Legs squeezing together. Body in arc shape. 1. Release arms forward and rock onto thighs. As body tips forward, legs lift behind. Rock back: chest lifts, legs lower. Create a seesaw motion. Arms can catch you on the forward rock. Continue rocking 5-8 times. Finish in Swan position.

Swan Dive — published by Aria

Swimming pilates:Exercise

A prone dynamic exercise that challenges back extensors and coordination with flutter-kick motion.

A prone dynamic exercise that challenges back extensors and coordination with flutter-kick motion.

Swimming — published by Aria

Lie face down, arms reaching forward, legs extended. Lift arms, chest, and legs slightly off mat. 1. Flutter arms and legs in swimming motion. Opposite arm and leg lift higher together. Keep head in line with spine. Breathe rhythmically. Continue for 20-30 seconds. Lower everything to rest.

Swimming — published by Aria

Teaser pilates:Exercise

The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.

The signature advanced Pilates exercise. Balance on tailbone with arms and legs extended in V position.

Teaser — published by Aria

Lie on back, legs extended to 45 degrees (or tabletop for prep). Arms reach overhead. 1. Inhale to prepare. Exhale, roll up reaching arms toward toes. Balance in V position - arms parallel to legs. Hold for a breath. Inhale at top. Exhale, roll down with control, arms overhead. Repeat 3-5 times.

Teaser — published by Aria

Teaser on Chair pilates:Exercise

Classic Teaser performed seated on chair with pedal work.

Classic Teaser performed seated on chair with pedal work.

Teaser on Chair — published by Aria

Sit on chair, hands on pedal behind you. Balance with legs extended. 1. Lower pedal as you lower torso back. Lift pedal as you return to V position. Balance at top. Repeat 5 times.

Teaser on Chair — published by Aria

The Hundred pilates:Exercise

The signature Pilates warm-up exercise that pumps the blood and warms the body. Named for the 100 arm pumps performed.

The signature Pilates warm-up exercise that pumps the blood and warms the body. Named for the 100 arm pumps performed.

The Hundred — published by Aria

Lie on your back with knees bent in tabletop position (knees over hips, shins parallel to floor). Arms reach long by your sides, palms down. Engage your core to press lower back into the mat. 1. Inhale to prepare. Exhale, curl head and shoulders off the mat, reaching arms forward, hovering just above the mat. Begin pumping arms vigorously up and down about 6 inches. Inhale for 5 pumps, exhale for 5 pumps. Continue for 10 full breath cycles (100 total pumps). Keep legs in tabletop or extend to 45° for more challenge. Lower head and legs to finish.

The Hundred — published by Aria

Thread the Needle pilates:Exercise

Gentle twist that opens thoracic spine and stretches shoulders.

Gentle twist that opens thoracic spine and stretches shoulders.

Thread the Needle — published by Aria

Start on all fours. 1. Reach right arm under body toward left. Lower right shoulder and ear to mat. Left arm can extend overhead. Hold 30 seconds each side.

Thread the Needle — published by Aria

Toe Taps pilates:Exercise

Lying exercise alternating toe taps to floor while maintaining flat back.

Lying exercise alternating toe taps to floor while maintaining flat back.

Toe Taps — published by Aria

Lie on back, legs in tabletop. 1. Lower right toe toward floor. Tap and return to tabletop. Alternate legs. Repeat 10 times each.

Toe Taps — published by Aria

Warrior I pilates:Exercise

Standing lunge with arms reaching overhead. Builds leg strength and balance.

Standing lunge with arms reaching overhead. Builds leg strength and balance.

Warrior I — published by Aria

Stand at top of mat. 1. Step right foot back into lunge. Back foot angled 45 degrees. Raise arms overhead. Hold 30 seconds each side.

Warrior I — published by Aria

Warrior II pilates:Exercise

Standing lunge with arms extended to sides. Opens hips while building leg strength.

Standing lunge with arms extended to sides. Opens hips while building leg strength.

Warrior II — published by Aria

From Warrior I, open hips to side. 1. Arms extend to sides at shoulder height. Gaze over front fingertips. Keep front knee tracking over ankle. Hold 30 seconds each side.

Warrior II — published by Aria

Warrior III pilates:Exercise

Single leg balance with horizontal body.

Single leg balance with horizontal body.

Warrior III — published by Aria

Stand at front of mat. 1. Hinge forward from hips. Extend one leg back. Arms forward or by sides. Hold 30 seconds each side.

Warrior III — published by Aria