12 Min Mobility Pilates & Energy Boost / BetterMe 10 Day Pilates Challenge

Roll down, stand tall with your feet at hip width apart, let your head and arms slowly drop towards the floor, bend your upper and lower back as your arms move downwards, slowly go back up. Handcuff stretch to upper back stretch. Stand at hip width apart, keep your hands on your thighs, from there, lift your hands in front of you and put your palms together, then push them forward, after that, grab your wrists behind your back and pull your shoulder blades backwards. Half split pose with active heel, right. Start the movement by kneeling on your left knee, extend the right leg forward, keep your fingers on the ground, point your right toes down all the way to the floor. Half split pose with active heel, left. Start the movement by kneeling on your right knee, extend the left leg forward, keep your fingers on the ground, point your left toes down all the way to the floor. Downward facing dog with hamstring stretch. Get in a downward dog position on all fours with your arms and legs fully extended and hips up in the air. From there, slightly bend your right knee to maximize the stretch into the left leg. Hold for a moment and bend another knee. Side leg extensions to the back, left. Kneel on the floor with your arms extended in front of you, bend your right elbow and slightly lean your body towards your right side. Lift your left knee up and extend your left leg backwards, slowly bend your left knee and repeat the movement. Side leg extensions to the back, right. Kneel on the floor with your arms extended in front of you, bend your left elbow and slightly lean your body towards your left side. Lift your right knee up and extend your right leg backwards, slowly bend your right knee and repeat the movement. Bird dog hold, right. Start the movement by being on all fours. Extend your right arm forward and your left leg backwards. Keep your core engaged. Hold the static stretch. Bird dog hold, left. Start the movement by being on all fours. Extend your left arm forward and your right leg backwards. Keep your core engaged. Hold the static stretch. Side plank twist with leg raise, left. Lie onto your left side, keep your left leg bent and your right leg extended. Lift your hips up and put your right hand on your head. Twist your body towards your left hand that's on the floor. Go back up and lift your right leg up and down. Side plank twist with leg raise, right. Lie onto your right side, keep your right leg bent and your left leg extended. Lift your hips up and put your left hand on your head. Twist your body towards your right hand that's on the floor. Go back and lift your left leg up and down. Kneeling hip mobility. Start the movement on all fours. Keep your hands under your shoulders and your knees under your hips. Make a clockwise circle with your hips. Go to starting position and make counterclockwise circle with your hips. Lay on your back with knees bent. Place hands behind your head. Spread your knees by connecting heels. Curl up, lifting head, neck and shoulder blades off the floor. Figure four stretch, right. Lie on your back and bring your left knee up. Raise your right leg and rest your right calf just above the knee on your left quad. Reach under your left knee to pull both of your legs off the floor and towards you. Figure four stretch, left. Lie on your back and bring your right knee up. Raise your left leg and rest your left calf just above the knee on your right quad. Reach under your right knee to pull both of your legs off the floor and towards you.