This is a well-known fact: the more you exercise, the more energy you’ll have and the more you’ll 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 kind of high that makes you feel good and that is more rare. Pilates exercises get your breathing deep and your circulation moving, stimulate your spinal and abdominal muscles, and flood your body with the same renewed energy you get from a full-body workout. Here are four simple Pilates moves to recharge you at any time of day, even during your lunch hour 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, roll 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, with your head pointed toward the ceiling, back to the starting position. Keep your shoulders down at all times with your feet firmly planted on the ground. Do this move 6 times.

2nd ~ Extend 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 inhalation, come to the center. Exhale as you slowly roll to the left side this time, also for 3 pulses. Keeping your abs tight and sitting up straight 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 at the front of your chair, press the palms of your hands on the chair at the sides to help you rise from the waist. Inhale as you lift your right knee off the chair toward the ceiling. Exhale as you extend your leg straight with your knee raised while keeping your back straight and your belly tucked in. Do this move 8 times on each side.

4th ~ Stand with your heels and toes together. Contract your abdominal muscles as you inhale and slowly rise up onto your toes. Make sure your heels are glued. Press on the inner thighs to further draw the buttocks and 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 ground. Complete 5 games of this.