Increase Flexibility and Boost Circulation With This 5-Minute Pilates Warmup

"[Bird Dogs] are a great way to quickly transition from Cat-Cow pose into more intense core moves that also activate your obliques in a meaningful way — in addition to engaging your arms and legs. It's a full-body warmup," Freeman says.

• Start on all fours with a flat back.
• Lift your right arm and left leg up so they are parallel to the floor.
• Slowly bend them in and bring them toward the center of your body.
• Return them to the straight and extended position.
• Continue for a minute and then switch sides to repeat.