One of the simplest exercises for novice practitioners of Pilates is to lie down with legs raised and arms outstretched, and move your arms rapidly up and down, making sure to properly support the spine in the ground and contract the muscles of the buttocks.
Another simple but very beneficial workout for body and mind lies in laying on the ground with arms outstretched along the body and elevate the legs . While performing the exercise, the back should remain flat on the ground and legs opened and closed very slowly.
Another option is to sit on the floor and grab your shins with both hands , while the body sways back and forth. This will get massage the back and eliminate muscular tension.