If you associate Pilates with your mother, you're probably among good company; that's what most guys think. But that doesn't mean you shouldn't change your perception of the discipline. Cleveland Browns defensive back Johnson Bademosi loves Pilates; he also finds it hugely challenging since the reformer (the piece of equipment with pulleys) forces you to focus on your range of motion, work in extension, and trigger lesser-used muscles.
If you don't have access to a reformer, no sweat. Stanford University’s Nanci Conniff, who works with pros like Bademosi, Andrew Luck, and Jeremy Lin outlined a machine-free move you can do anywhere; it's called 'The Saw.' She also outlined five more, which you can read all about here.
Sit upright, legs extended out in a V, a bit wider than your hips (if your hamstrings are too tight to straighten your legs, sit on a rolled mat). Reach both arms out to the side, shoulder height.
Draw the abdominal muscles in and up, lengthening both sides of your waist. Inhale, twist at the waist, to the right. Exhale as you dive forward, stretch- ing your left hand across your right foot.
