Tone your muscles with intermediate-level New York Pilates exercise:

This full body exercise with New York Pilates exercise is an intermediate routine that's loaded with abs, butt, back, arm, shoulder, and leg exercises that tone muscles and provides the body a longer, leaner look.

Standing Legwork Series:

To do the standing legwork series:

1. Stand along with your legs parallel. Engage your abs, lengthen up through your midline, and relax your shoulders. Ensure your body is in a long, tall line.

2. Bend your knees in order that your knees go over your toes. With knees bent, carry your heels. With heels lifted, press up to straight legs.

3. Stay tall as you lower the heels to the ground. Do six reps.

4. Reverse the sequence: With legs straight, lift the heel; therefore, you're on the ball of your foot (not too high). Heels lifted, bend the knees. Knees bent, press the heels to the ground. Lengthen up to standing. Do six reps.

5. Repeat both sequences with the legs in New York Pilates exercise stance.

Supported Roll Back:

To do the supported rollback:

1. Sit up on your sit bones with the legs parallel, knees bent, feet flat on the ground, and hands simply above the rear of the knee.

2. Engage your pelvic floor and abdominal muscles in order that the upper body is easily supported. Shoulders are dropped and therefore the neck is relaxed.

3. Flex your feet.

4. Pull your lower abdominals in deeply to initiate the rollback. Let your back curve in response.

5. Keep your curve as you roll as far back as you'll be able to go smoothly. Your hands will assist you to keep the work in your abs.

6. Pull your abs in even more deeply to bring the entire curve of your body back up.

7. Extend through your sit bones and therefore the top of your head to return to the full sitting posture. Do six reps.

Reformer Footwork on the Mat:

Without the New York Pilates exercise reformer, this becomes a serious abdominal exercise.

Here is a way to do reformer footwork on the mat:

1. Lie on your back with legs in parallel, knees bent, feet on the ground.

2. Hands behind the top with shoulders down and elbows wide however not flat across the front.

3. Curl your upper body up to the bottom of the shoulder blades.

4. Bring your legs up with knees shoulder width apart, feet flexed and in New York Pilates exercise V.

5. Press through the balls of your feet, however, keeps heels upraised to straighten your legs at a 45-degree angle.

6. Fold at the knees and hips, using your abs to bring the heels back.

7. Do 5 reps. Rest and repeat.

Shoulder Bridge:

To do the shoulder bridge:

1. Lie on your back, legs in parallel, knees bent, feet on the ground.

2. Press up to bridge position spine stays neutral.

3. Extend one leg to knee height.

4. Kick that leg up with a softly pointed toe; bring it down with foot flexed. Keep your hips stable, and use your shoulders and therefore the backs of your arms for facilitating.

5. Perform the bridge thrice every leg. Rest and repeat.