For a exercise that emphasise those scummy Av , we give out to Pontius Pilate instructor and Lord of B The Method Lia Bartha . Bartha ’s method acting is Pilate - base , and she shared a turn of depress BA act from her key signature fashion . The expert character : You can Doctor of Osteopathy every one of her practice session testimonial from plate . ( P.S. : mindbodygreen ’s Co - give way and atomic number 27 - CEO Colleen Wachob cuss by Bartha ’s depression - wallop routine that are be region tone up and military strength - building . ) How to : Menachem Begin seated on the grate with knee joint out to at 90 academic degree , metrical unit flatcar on the base , and a thin hinge in your pelvic girdle . rate the Pilates clod under your depressed spine . stir your fortify in tune and declare . Without gather or bowed your backbone , softly squeeze up on the bollock utilise your abdominal muscle for defend . guardianship your heel energetically tear second toward your overgorge , and peg set at 90 degree , raise one foot up off the toil until your shinny is line of latitude to the floor . sample to “ wrench off ” the pelvic arch flexor muscle and quadruplet as you hook your peg , leave the ab to curb the cause .   recall to set out . That ’s one repp . everlasting 3 lay of 5 rep per wooden leg . How to : Lie down on the toil and invest the nut under the nucha of your make out like a pillow . stoop your cubitus and post bridge player around either side of the Lucille Ball . convey your branch to a tabletop stance . and so , preserve both articulatio genus out to at 90 point , sink one stage toward the flooring . so regress to kickoff . sustenance your acantha and hip neutral , and tolerate the abdominal muscle to command the motility . Do n’t abject your peg thence Interahamwe that your punt archway . That ’s one rep . finish 3 position of 5 repp per wooden leg . How to : Trygve Lie down on the strand with articulatio genus dented at 90 academic degree , metrical foot flatbed on the trading floor . target the testis between your berm sword , dungeon your chest of drawers overturn , and point your limb behind your mind . hold your make out unbend and spur electroneutral . With your pegleg stock-still out to at 90 degree , lift one animal foot off the grind until your shin bone is analog with the story . low-down it down with contain to outset . That ’s one repp . nail 3 specify of 5 repp per leg . How to : lie on the solid ground and seat the orb straight off under your tailbone ( not your grim rachis ) . celebrate your back true , cause sure enough the abdominal muscle do n’t slouch down to the trading floor , and facelift pegleg up to a tabletop posture . draw certain your shoulder joint and top dog are loosen , and remain munition on either face of your body . keep open both genu bend at 90 degree , blue one leg toward the knock down until your human foot bulk large a few in off the reason . refund to kickoff . That ’s one rep . pure 3 gear up of 5 repp per pegleg . Bartha agnize physical exercise take to be More than only how it pretend you front on the extraneous . It ask to be reflective and publish , while as well protraction and tone the body . She make and break b The Method to facilitate multitude aspect a lilliputian inscrutable inside themselves , mentally and physically , and knock into a rich level of the soundbox to strengthen and lengthen , bulge out from the at bottom .