Pilates exercises for full-body fitness: Illustrated Pilates techniques

Stretch out

When you have completed your exercises, try this stretch routine:

1. Bring your knees into your chest to stretch your lower back.

2. Roll your hips over and let your legs fall to one side, holding this stretch until you feel the muscles in your waist, lower back and hips release. Lift your legs and repeat on the other side.

3. Straighten your legs and body. Lift your arms all the way over your head until they are alongside your ears, reaching away from the shoulders.

4. Point your toes and fingers and stretch yourself out in a straight line. Bring your arms back down by your sides, relax and take some deep breaths.