The best part about it?

It involves zero props and it’s possible for you to do it absolutely anywhere.

Ready to flow and activate all of your muscles?

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Grab your mat and get started.

Think about sticking your sitz bones back into space while keeping your chest lifted and your abdominals tight.

Squat hold:Hold your squat at the bottom and breathe.

Two young women practicing ballet with a teacher in the dance hall.

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Then pulse it out, moving slightly lower and higher into your squat.

Heel raises:Stand up and pull your shoulders away from your ears.

Keep your ankles squeezing towards one another and press your big toes into the mat.

Woman doing hip exercises

Then hold it at the bottom.

Lungeleft:Take your left foot forward, right foot back, about a step distance in between.

Bend through the back knee and bring your body down, then come back up and repeat.

Cropped image of woman doing lunge yoga pose

Repeat the lunge series on the right side.

Plank march:Lift one foot up to hip height, place it down.

Repeat with the other leg, and alternate, keeping as steady as possible.

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Lift up through that bottom hip.

Bent leg liftleft:Come down onto your side with your knees bent in front of you.

Lift your top leg halfway, then slowly lower it back down.

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venture to only move from your hip joint.

Leg circleright:Straighten your top leg, flex your foot, and draw circles with that leg.

The smaller the circle, the easier it is.

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Leg lift pulseright:With your top leg lifted, do 10 pulses up and down.

Repeat the plank series on the left side.

Hover:Come onto your hands and knees, hands underneath the shoulders, knees under your hips.

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Find length through your spine and hold.

Switch to your other leg, then alternate, never letting your knees come to the floor.

Slide it back and alternate legs.

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Keep your chest lifted and stay long in the neck, with your pelvis still.

Your feet are hip width distance apart on floor.

Tuck your pelvis, squeeze your glutes, and push up into a bridge.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Take tiny pulses up and down.

Bridge with leg lift:With your hips raised, raise one leg into tabletop position.

Float it back down, then switch legs, and repeat.

Woman doing arm exercise without weights while sitting on mat at home.

Repeat as you breathe.

Bridge lift with leg liftleft:Repeat this with your left leg lifted.

Toe taps:Lie on your back with your knees bent, arms behind the back of your head.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles

Pull up into a Pilates sit-up and hold as you bring both legs into tabletop position.

Tap one toe down towards the floor, then alternate side to side.

Keep your pelvis still.

Also try thesePilates back exercisesto balance out your postural muscles, then flow through thisPilates stretching workoutto recover.

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