The Pilates mat exercises described below provide you with a small taste of the more than 500 possible exercises in the complete Pilates repertoire, which includes a variety of equipment training options. You can enjoy these few moves as part of your core training and postural improvement. If you want to learn more, look for a qualified instructor in your neighborhood. If you don't have time to explore further before your wedding, keep it on your list for something to check out when your life falls into a more regular routine.

Figures 13-17 and 13-18 The Pilates pushup is a blended move that begins and ends in a standing position that combines stretching the entire back with strengthening the chest, back, shoulders, and arms, as well as the core muscles.

GET SET Begin in a standing position with feet hip-width apart and arms straight at your sides.

ACTION Lower your upper body head first toward the ground as you round your back until your hands reach the ground. Bend your knees, if necessary. (SEE FIGURE 13-17.) Walk your hands out until your hands are under your shoulders in a pushup position. (SEE FIGURE 13-18.) Do three to five pushups. Walk your hands back in toward your feet and round up into a standing position.

WEDDING WORKOUT POINTERS Exhale as you lower your head toward the ground. Breathe normally as you walk your hands out. Exhale as you lower into your pushups, inhale as you lift. Breathe normally as you walk your hands back in. Exhale as you round up into a standing position.

Figures 13-19 and 13-20 The hundred strengthens and tones abdominal muscles and conditions shoulder and pelvic stabilizer and neck muscles. It is a signature Pilates mat exercise and is known for its invigorating and energizing qualities.

GET SET Lie on your back, with your arms straight at your sides. Bend your knees above hips, and extend one leg straight up. Lower your back into the ground for support and lift your other leg. Re-establish a level pelvic position. (SEE FIGURE 13-19.)

ACTION Exhale as you curl up your upper body, reaching arms forward at shoulder height, and contract your abdominals. Pump arms up and down five times as you inhale. Pump arms up and down five times as you exhale. (SEE FIGURE 13-20.) Repeat for ten breath cycles. The ten arm beats times ten breath cycles equals one hundred arm pumps, which is where this exercise gets its name. Avoid arching your back. Keep your abdominals tight.

WEDDING WORKOUT POINTERS If you have any neck pain or discomfort, try supporting the head with one hand, elbow pointing out with upper arm as flat as possible to keep chest open. Perform beats with other arm. Switch hands after five breath cycles.

VARIATIONS

(EASIER) Instead of keeping your legs straight, bend your knees above your hips at a 90 degree angle.

(EASIER) Keep your feet flat on the ground with your knees bent at a ninety-degree angle.

Figures 13-21 and 13-22 The leg pull, facing up, strengthens and tones shoulders, arms, buttocks, and thighs. It conditions shoulder, spinal, and pelvic stabilizer muscles and stretches the hamstrings. It is an advanced exercise.

GET SET Sit with legs straight and palms down behind and outside your hips, fingers facing whichever direction is comfortable.

ACTION Push your heels into the ground as you squeeze your buttocks and lift your hips and torso upward into a reverse plank position. Stabilize your shoulders by sliding them back and down. Look ahead. (SEE FIGURE 13-21.) Exhale as you lift one leg as high as you can while keeping a solid plank position. (SEE FIGURE 13-22.) Inhale as you lower your leg. Repeat two more times. Repeat with the other leg.

WEDDING WORKOUT POINTERS Squeeze your buttocks and tighten your abdominals to prevent sagging at the hips.

VARIATIONS

Instead of doing all three lifts on one leg and then lifting the other, alternate lifting each leg for three rounds.

(EASIER) Simply hold the reverse plank position for thirty seconds without adding the leg lifts if you are unable to stabilize the plank position.

(EASIER) Keep knees bent and feet on mat and lift up into a reverse tabletop position. Hold for thirty seconds. When you get stronger, work up to the reverse plank and eventually to the leg pull, facing up.

Figures 13-23 and 13-24 The leg pull, facing down strengthens, and tones shoulders, arms, buttocks, and thighs. It conditions shoulder, spinal, and pelvic stabilizer muscles. It is an advanced exercise.

GET SET Kneel on all fours on the floor. Walk your hands forward until your hands are slightly more than shoulder-width apart and your torso resembles a slanted board. Tighten your abdominal and buttock muscles to support your lower back. Push up onto the balls of your feet into pushup position. (SEE FIGURE 13-23.)

ACTION Exhale as you lift one leg with your foot flexed. Keep good posture. (SEE FIGURE 13-24.) Inhale as you lower leg back to ground. Repeat two times.

WEDDING WORKOUT POINTERS If wrist pressure makes it uncomfortable to do this exercise, try doing this exercise with your elbows bent and forearms resting on the ground. Place your elbows directly under your shoulders.

VARIATIONS

Instead of doing all three lifts on one leg and then the other, lift alternate legs for three rounds.