Mike Kyser’s Mini Map Pilates Workout

Workout with a Local

mike kyser

Pilates gave me back my life and body. I just want to help as many people as I can using the tools I have. Repeat these exercises 8-10 times or for as long as you can maintain good form. Really work with your breath!”

Single Leg Stretch

Lay on your mat and curl your neck and shoulders towards your chest, curving the spine into a C-shape.

Extend the left leg, pulling your right knee into your chest.

Place your right hand on your right ankle and left hand below the right knee.

Smoothly switch legs, inhaling as you pull a leg towards you and exhaling as you switch.

For a more challenging exercise, lower the extended leg closer to the ground so long as you can keep your lower back anchored to the mat.

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The 100

Lay on your back with your arms down by your side and legs bent with feet flat on the floor.

Exhale and tighten your core while lifting the arms 6-8 inches above the ground, keeping your palms down.

Begin to pump the arms up and down, timing your breath to inhale for five pumps and exhale for five pumps.

Repeat this cycle for a maximum of 10 times (100 pumping motions).

If you feel any neck strain, keep your head on the mat for this exercise.

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For an added challenge, lift your knees until they form a 90-degree angle, lift your shoulders off the mat, and curl your chin into your chest for the duration of the exercise.

You can also extend your legs, hovering them off the ground for an even more advanced variation.

Double Leg Stretch

Lay on your mat and pull both knees to your chest, cupping your hands around your ankles.

Curl the head and shoulders away from the mat, pointing your nose to your knees.

On the inhale, extend your legs long and extend your arms to your ears, making your body into a V-shape.

Exhale and pull back into the starting position.

Keep your heels together and toes apart.

For a more challenging exercise, lower your arms and legs closer to the floor in a wider V-shape.

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Rolling Like a Ball

Begin in a seat with your knees curled to your chest.

Tuck your chin and lift your feet a few inches above the ground, keeping the heels close to the glutes.

With your hands cupping your shins, use your abdominal muscles to roll back and forth from your starting position to the base of your shoulder blades.

Roll down on the inhale and come back up to a balanced position on the exhale.

To modify, hold your starting position and slowly roll a few inches back and forth, building up towards a larger movement.

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Spine Stretch Forward

Begin by sitting up straight with your legs extended, feet flexed and as wide as the width of your mat.

Extend your arms and keep them parallel for the duration of the exercise.

Inhale, allowing the spine to lengthen while tucking chin to chest.

On the exhale, stretch your upper body forward as if leaning over an imaginary beach ball.

Lock your pelvis in place so the sit bones stay in contact with the mat.

Inhale to roll upright, actively pushing the legs and heels into the mat.

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