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Pilates is a wonderful way to work all of the mini muscles in your body without being too strenuous on your body with heavy weights. Many of these exercises can be done with just your body weight or can be upgraded using hand weights, ankle weights, mini dumbbells, or bands. These exercises can be done in a small space while you watch the newest episode of Love Island, on your deck catching some sun, or on the beach watching the sunset. 

Arms:

• Raise the roof (exactly how it sounds) Face your palms towards the ceiling and push up and down as if you were pushing a barbell over head or trying to push a roof right over your head. This can also be done with hand weights or dumbbells as an OVH press. 
• Arm Circles (Forwards and backwards)
• Shoulder taps 
• Hand release push ups 
• High Plank Hold

Legs

• Side leg lifts 
• Clamshell leg lifts 
• Glute Bridges 
• Squat pulses and squat holds  

Core

• Plank twists. In a plank position twist your hips side to side without moving your core too much from the original position. This exercise helps tone your side stomach muscles and work on love handles.
• Windshield Wipers 
• Dead Bugs 
• Scissor and flutter kicks 

Stretch

• Pine needle stretch- Stretch fully out laying on your back with your arms straightened above head and legs straightened 
• Child’s Pose
• Thread the needle 
• Rag doll 
• Shavasana- Laying in whatever position feels the most comfortable and enjoy 2-5 minutes of silence  

All of these exercises and stretches can have a major positive impact on your life. You feel exercised, stretched, and more renewed!

Xoxo,

Hannahlane