Take it to the mat

Undo any WFH niggles (stiff shoulders and tight hips, anyone?) with this extension-based flow by Pilates pro Blossom Leilani Crawford

PRONE HUNDRED

(a) Lie face down with hands stacked under your forehead, legs straight.

(b) Lift your upper and lower body with equal weight between ribs and pelvis.

(c) Breathe in and out for 5 counts each, clapping feet on each count. That’s 1 rep; do 10 to hit your 100.

FOOT WORK

(a) Lie with your head pressed into the floor, arms by your side, legs up and bent in a diamond shape with feet flexed, heels together, toes apart. (b) Extend your legs at an angle to test the core but not the back. Point your toes.

(c) Slightly flex your toes (pretend you’re grabbing a pencil) as you frog your legs in. That’s 1 rep; do 10.

PULLING STRAPS

(a) Lie face down, arms framing your face. (b) Lift your upper body, sweeping your arms out and down until your palms reach your hips. Circle your arms up, lengthening through the neck as you lower back down. That’s 1 rep; do 3 to 8.

(b)

The tailbone shouldn’t lift off the mat at any point (a)

Extension opens the collarbone and shoulders

(c)

(c) Focus on lengthening the spine

(a)

(a)

(b)