Which exercises are best to warm up the back and front of the body in a small group mat class?

Bridge variations and Hundreds are excellent choices for warming up both the back and front of the body in a small group mat class because they effectively engage multiple muscle groups and promote flexibility and strength.

The Bridge exercise specifically targets the posterior chain, including the glutes, hamstrings, and lower back, while also opening up the hip flexors, which connects to the front of the body. As participants perform Bridge variations, they engage in controlled movements that reinforce stability and core activation, creating a solid foundation for further exercise.

On the other hand, the Hundreds is a classic Pilates exercise that emphasizes core strength and stability. It activates the abdominal muscles while providing a gentle stretch to the lumbar spine. This exercise also encourages participants to focus on breathing, which enhances oxygen flow and prepares the body for more intensive movements.

By combining these two exercises, the instructor can effectively warm up both the front and back of the body, ensuring that participants are primed for the rest of the class and can perform subsequent exercises with proper alignment and strength.