This workout, designed by Lynda Lippin, a New York City–based Pilates instructor and CEO of Lynda Lippin Pilates, focuses on improving upper body strength — the arms, back, chest, and shoulders. But many Pilates moves strengthen the whole body, so you’ll also be working your core and leg muscles, Lippin adds.
She suggests wearing whatever is comfortable, and feel free to ditch your socks so your feet have better contact with the mat (the only equipment you’ll need). “The Hundred” (the first exercise below) will serve as your warm-up.
Complete 3 to 5 repetitions (or “reps”) of each exercise (unless otherwise noted), progressing to 10 reps once you’re comfortable. Move through all seven exercises (this is one “set”), and repeat the set if you’re still feeling fresh, Lippin says. You can do this workout every day, but start with doing it three times a week and assess how your body feels.
This workout is designed for all fitness levels and is generally safe for most people, but consult your doctor if you have an injury, a chronic condition, or have never exercised before to make sure it’s safe for you, Lippin says.