Getting warmed-up is essential for a successful Pilates workout. You want to make sure that your muscles are relaxes to allow flexibility and prevent cramping.

One particular exercise for this is called the Swinging Warm-Up. Use this exercise to loosen up your spine and back muscles. It involves moving in a slow, controlled motion, like swimming in water.

Stand with your feet, shoulder width apart, knees soft, and reach your arms straight up to the sky. Don’t forget to pull in your abs and inhale.

As you exhale, let your arms fall forward and allow your knees to gently bend while your back arches into a curve. Relax your head and shoulders, allowing them to fall forward also. Notice how your spine reacts, feeling each part of your spine as it slowly relaxes and curls forward. Keep your abs tight, and your movement should be a gentle stretch. Eventually your arms will be down to your sides and gently pull then behind you as far as you are comfortable.

 From this curled position, inhale and slowly roll yourself up to the standing position. Repeat the whole procedure 20 times. Each time you repreat this movement, try to stretch towards the sky a little further, pulling your spine and your entire body upward.