Today's pilates sequence is based on the mermaid figure and its variants. The exercise tones the legs, buttocks, arms and back. Not only that, it allows you to improve flexibility and posture but, above all, it helps to slim and reshape the waistline, strengthening the lateral muscles of the torso and avoiding tissue sagging and excess pounds in this area.
Get on your knees by lifting your buttocks. Place your left hand on the ground to the side, the right hand resting on the head. Extend your right leg to the side, lift it off the ground. Swing the leg forward, bring it back to the center by extending the toe and then swing it back. Continue for 4 times. Then bring your foot back to the ground and repeat on the other side.
Get on your knees, with your buttocks resting on your heels. Slide with your pelvis to the left and place your left hand on the ground. Lift your buttocks and flex your right arm keeping it close to your ear. Then repeat on the other side.
Get on your left side. The left leg is on the ground, slightly bent. The right leg is slightly raised and the foot is beyond the left one. The left hand is on the ground. Lift your buttocks, your legs stretch giving you stability and your right arm flexes to stay close to your ear. Keeping the legs and hips still, rotate the torso forward, create space around the navel and put the right arm under the armpit. Return to position by opening the chest upwards. Repeat for a couple of times then switch sides.