IF YOU ONLY DO ONE THING… TABLE TOP

Age-defying benefits: Works on your core stability, balance, arms, shoulders and buttocks.

l Start by kneeling on a mat with your hands directly beneath your shoulders and knees beneath your hips. Your spine is lengthened, retaining its natural curves. l Breathe in wide to your ribcage. l As you breathe out, slide one leg behind you, in line with your hip. Your pointed foot will remain in contact with the mat. Do not disturb your pelvis or spine. l Breathe in as you lengthen and lift your leg. At the same time, raise your opposite arm forwards. Ideally, raise it to shoulder height and your leg to hip height, but only lift this high if you can maintain stillness in your pelvis and spine. Keep your head in line with your spine. Maintain a stable torso. l Breathe out and lower your lengthened leg to the mat, and simultaneously return your arm underneath your shoulder. l Breathe in and slide your leg back to the starting position. l Repeat up to five times on each side, alternating opposite arm and leg. l To find a local Body Control Pilates teacher, visit bodycontrolpilates.com. Lynne’s video subscription channel, found at bodycontrolpilatescentral.vhx.tv, has masterclasses, workouts, exercise tips and more.