Pilates

Place a mat on a flat floor with enough space to stretch out. Wear comfortable clothes and loosen your joints before starting.

Engage your core and start with basic movements. Move slowly while keeping your spine and pelvis stable.

Finish with light stretching to release tension. Let your breathing settle, then check your workout duration.

Controlled movements work your core and posture muscles. They also build whole-body flexibility and coordination.

Move slowly with control instead of using momentum. Avoid over-arching your lower back or tensing your neck and shoulders.

Inhale to prepare and exhale as you engage your core. Keep a steady rhythm without holding your breath during movements.

Record the time spent doing Pilates. Do not enter repetitions or the number of exercises.