Pilates isn't an exercise to pass up ... which helps protect the spine," Wolff explains. Start on your back with your knees in table top and your head and chest curled off the floor with your ...

For more at-home Pilates ... low back, middle back, and then upper back off the ground. Once you’re up in the bridge position, take a deep breathe in. Then, exhale as you slowly roll down ...

That’s because Pilates is all about performing slow and controlled movements with the correct form that matches your breath. Doing so helps you move steadily and with precision during each exercise, ...

Then, engage your core to roll back up to the starting position. Repeat for 10 reps. Stephanie Mansour is our TODAY Fitness contributor, a certified personal trainer and a yoga and Pilates instructor.

For a strong and stable core, I recommend that my clients do Pilates ... back off the ground. Once you’re up in the bridge position, take a deep breathe in. Then, exhale as you slowly roll ...

Use this Pilates roll-down ... and firmly press your back into the wall. Let your arms hang below your shoulders. Tuck your chin in toward your throat and begin to roll down until just your ...

Grab a resistance band and cycle through these pilates back exercises ... Pull your naval toward your spine and roll your shoulders back to ensure proper form. Squeeze your elbows as you drive ...

But there’s a simple way to set up your Pilates routine for success, and that’s by getting back to basics. Namely, by doing Pilates table top legs ... and extensions, roll-ups, and more.

A pilates instructor tells us the four moves ... lifting one vertebrae at a time. Roll back further than you would in a glute bridge, coming onto the top of your shoulders and your neck.

Dumbbells may be hard to come by right now, but there are plenty of Pilates balls ... your legs up to table top with the ball still between the knees, make sure your back is completely flat ...

Want the lean look and elegant stance of a yoga or Pilates teacher ... that strengthen your core -- the abdominal and lower back muscles that connect to your spine and pelvis.