Pilates 100 on the Roller - part of the women's fitness video series by GeoBeats.

Hi, I am Charlotte and this is Alice, and we are here at Streamline Pilates studio in Brooklyn Heights, New York. We are going to teach you how to use the foam roller to do some pilates mat work, and we are going to start with the 100, the classic pilates exercise that helps you get your heart rate beating and your body ready for the work out.

So lets take an inhale through your nose and exhaling through your mouth, chin to your chest, rolling your head up. Sinking that belly button back towards your spine, your low back is pressing into the foam roller. Take an inhale through your nose and exhaling through your mouth. Imagine that there is a ball on either side of your hips. You are going to bounce that ball with your hands.

Inhaling for 5 bounces and exhaling for 5 bounces. Your neck is long, your chin is tucked. And if you want to, try walking your feet out so that your toes and heels are still on the floor but your legs are pretty straight. This will take the exercise out of the front of your hips and keep that more relaxed.

Inhaling through your nose for 5 bounces and exhaling through your mouth. If you want to make it harder you could try and straighten one leg out towards the wall in front of you, lifting that foot. Again this would challenge you, challenge your balance. And the second side that you lift will almost always be harder being your weaker side.

Inhaling for 5 counts and exhaling for 5. If your neck feels tired you can turn your head from side to side, releasing those neck muscles. And after you have repeated the sequence 10 times roll your head down and relax. And turning your head from side to side. Imagine your head is a water balloon, you are going to pour water out of one ear and then the other. Again releasing those neck muscles and getting ready for the next exercise.