BACK SHAPER
* Lie on your stomach with legs hip-width apart. Rest your head on your hands.
* Inhale and lift your navel off the floor squeeze your hips and lift your legs, pushing them away from the body rather than trying to lift them high.
* Exhale, and slowly lower your legs. * Repeat eight times.
BUTT SHAPER * Sit with your hands by your side, palms facing the floor, with fingers turned out.
* Straighten both your legs in front of your body and keep your toes pointed out. * Then lift your hips off the floor to create one straight line from the top of the shoulders to the toes.
* Taking the body weight on the hands and heels, keep the body as straight as a plank.
* Hold this position for 10 to 50 seconds; repeat thrice.
BACK STRENGTHENER * Lie on your stomach with legs straight and toes pointed out.
* Begin by bending arms, elbows pulled in close to your side and palms under the shoulders.
* Inhale, and then exhale as you raise your upper body slightly off the floor. Extend arms forward.
*Reach arms out, around and down towards the feet. Keep your face down so that your head is in line with your spine.
* Try to lengthen the spine by pushing legs and arms in opposite directions.
* Repeat six to eight times.
Remember in Pilates, as well as in life, there is nothing that will work for you that you do not make work for yourself. So commit to mental and physical improvement, and in time, you’re bound to get the results you’re looking for!