Deep Breath In
Fill your lungs
Exhale Out
Head to core
Shoulders down
Neck long
Legs together
At tabletop
Legs at 45 degree angle
Arms to your side
the "100"
Aghhhhhh
Don't hold your breath!
Child's pose
Plank pose
Spine stretched
Downward facing dog
Walk back
Roll up every vertebrae
Hang loose

The sounds of a hard core Pilates class.
I suffer because I want this great ass to stay tight. :-)

-M.Pena