Hi! I am Dory, your personal Pilates instructor. I am showing you some of the most basic and popular Pilates exercises. Right now, I am going to show you how to do breaststroke. The exercise is actually a lot like it sounds. In swimming its breaststroke and its a great exercise for your low back. Lets go ahead and get started. So, go ahead and get yourself seated right in the middle of the mat, walk those toes a little bit towards closer to the end, walk those hands forward and lower yourself comfortably onto the mat. Take a big deep breathe in, as you exhale, reach those finger tips as far forward as you can. So, I want you to get a little stretch here, walk those finger tips forward, look straight down at the mat, make sure your toes are tucked under completely released, and go ahead and sit up just a little bit so your chest is above the floor. Open up your chest and your back; look straight down at the mat. All you are simply going to do is lift those hands up above the mat, the toes stay connected with the mat, you are going to lift your chest up, squeeze your shoulders blades as those hands come in towards your shoulders, you are going to lower your body just a little bit, keeping the head down. So, inhale, exhale, lift, squeeze the shoulders and slowly lower. This is great for your shoulders and your rear down, and lower, inhale, exhale, lift, pause and hold it and slowly lower, inhale, exhale, lift, barely pausing you want to be nice and fluid through each exercise. Give me four more. Inhale, exhale, lift, barely pausing, hold it and lower, last two, inhale, exhale, nice and easy, hands reach out in front and slowly lower. Good, tuck both toes underneath, place both hands right by your chest, push straight up and take your back for childs pose stretch, for a little bit of a stretch, inhale and exhale. Walk those finger tips forward for a little stretch, roll up and restack your vertebra. Let's go ahead and move on.