Props used: pilates ball, resistance band Mindful movement tips: by now, you probably know what I'm going to say first -- keep your core engaged, chest open, and upper body tall! Extend long through your arms when using weights in your plie squat. You'll find these two moves in most barre classes, and for a good reason (you'll feel them both quickly!). Have FUN and enjoy day 31!!!

Props used: resistance band Mindful movement tips: pull your core in to help support a tall, lifted, and open chest when in squats! Drive through your heels to transfer more weight into the glutes for a deeper squat, and stay low and light-footed when walking forward and backward!

Props used: pilates ball, resistance band Mindful movement tips: continue to stay tall with your core engaged and chest open. Today is more practice with that turnout to isolate the hip! We'll isolate on a 45-degree angle and then laterally. Lunges with the pilates ball at the end can take some practice, so feel welcome to leave the pilates ball out or to elevate your back leg onto something more stable like a yoga block or a thick book instead. The main goal here is to stay low through your supporting thigh!

Props used: none! Mindful movement tips: engage your core by pulling your belly button to your spine and lengthen through the body. Continue checking in to make sure your knee/foot is higher than your hip to feel the full effect of isolation here. Your leg might be raised just above your hip, or it might be raised a full foot or two higher depending on your hip structure and flexibility. Both are great! When turning out the leg, rotate from the hip so your knee is pointed on a 45-degree angle. Again, just listen to what feels right for you here. For some, it feels best to turn just a few degrees outward and others can turn out further - every body is different depending on your individual hip structure. As long as you feel the isolation move from the gluteus maximus (your main cheek:)) when your leg is straight and your knee is pointing downtown, to your hip area when turning out and lifting, you got it! :)

Props used: light weights, pilates ball Mindful movement tips: remain tall through the upper body and imagine you are sandwiched between two walls, as if your body is forced to stay upright between each wall as you tilt to the side. Reach long through your arms and lock your core in tight to protect your back and to feel the full length of the obliques being worked!

Props used: none! Mindful movement tips: keep your chest lifted, shoulders open, and your body tall through your supporting side. As you lift your leg, point through your toes and imagine a string pulling your head to the ceiling to remain elongated! :)

Props used: pilates ball Mindful movement tips: drive through your heels to lift your hips, and remember to continue squeezing your cheeks so you actively feel resistance when you lower as well. When doing small lifts at your highest point, imagine that each squeeze is what powers your hips up another half inch!

Props used: pilates ball, 1 pair of 2-3 lb weights Mindful movement tips: keep pressing your belly button to spine to engage that "C" curve into the ball! Continue extending your arm long and pressing the small arch of your back into the ball. You will feel this without using a weight as well, so adjust as necessary! Using the weight in each hand will call on the upper core more, but it's better to lessen weight if that means protecting your form throughout the set, so listen to what works best for you!