This is a well known fact: the more you exercise, the more energy you will have and the more you will want to do more. This is due to the release of the hormone adrenaline which increases the heart rate, raises blood pressure and increases energy supply. It leaves you with a sort of feel-good high that’s weirder. Pilates exercises get your breathing deep and circulation moving, stimulate your spinal and abdominal muscles, and flood your body with the same renewed energy you get from exercising your entire body. Here are four simple Pilates moves to recharge you any time of the day, even during your lunch break at the office:

abs and back

1st ~ Sit on the edge of your chair, place your feet flat on the floor, hip-width apart. Interlock your fingers and bring them behind your head, keeping your elbows apart. Pull your abs in toward your spine. As you exhale, move your back away from your thighs. Hold it here to inhale. As you exhale, turn your head toward your knees as you contract your abs and round your back. As you inhale, slowly stack up, sitting up straight and tall, head pointed toward the ceiling, back to starting position. Keep your shoulders down at all times with your feet planted firmly on the ground. Do this movement 6 times.

2nd ~ Bring your arms out to the sides, palms facing the ground, in a V shape so you can easily see the fingertips of both hands. As you exhale, rotate your torso to the right side for 3 pulses, feeling a stretch in your back, pull up from the middle. On your in-breath, come to the center. Exhale as you slowly twist to the left side this time, also for 3 beats. Keeping your abs tight and sitting upright in the chair, inhale to return to the center of the starting position. Repeat this again for another 8 times.

legs and feet

3rd ~ Sit in front of your chair, press the palms of your hands on the chair at the sides to help you get up from the waist. Inhale as you lift your right knee off the chair toward the ceiling. Breathe out as you extend your leg straight with your knee raised while keeping your back straight and your tummy in. Perform this movement 8 times on each side.

4th ~ Stand with heels and toes together. Tighten your abdominal muscles as you inhale and slowly rise up to your toes. Make sure your heels are tucked in. Press the inner thighs to further draw the buttocks and the back of the legs together. Hold for a count of 3 while staying in the tiptoe position. Breathe normally. You can lightly touch the back of the chair or the wall for support. Exhale as you slowly lower yourself to the floor. Complete 5 games of this.