Footwork on the Mat is a Level III exercise that helps to warm up the body before the Hundred. This exercise is dynamic in nature that helps to focus on deep breathing which in turn helps circulation. This exercise is done lying supine on the Mat with the upper & mid spine in flexion with support of the arms. Learning to pick the weight of the spine into Flexion using the arms is one of the skills that needs to be constantly worked upon as the Practioner progresses in their Pilates practice. The