nokcha
3 years ago10,000+ Views
4 Moves for Your Morning Pilates Routine
"Start With The 100's This is a traditional Pilates warm-up, it gets the blood flowing and warms up the core. Start lying on your back and make sure your entire spine is pressing in to the mat, lift your legs up in the air to a tabletop position and engage your lower abdominals. Stretch your arms forward as you lift your head and neck up off the mat, gaze at your belly button, extend your legs out to a 45 degree angle (or keep them bent in tabletop if you are a beginner), and start pumping the arms vigorously up and down. Breathe in for five pumps and breathe out for five pumps. Repeat 10 times until you've pumped the arms 100 times. Works the entire core regions, hips, buttocks, thighs and arms. Serving Tray And Single Leg Circle Lower your head and neck to the mat as you extend your right leg to the ceiling and left leg long on the floor. Turn your right leg out at the upper thigh and flex your right foot; imagine you have a serving tray on top of it. Bend your right knee about 12 inches keeping the tray balanced on top the foot, then press the foot back up to the ceiling, engaging your inner thigh and buttocks. Pull your navel deep in toward your spine and keep your hips steady as you repeat eight to 10 sets of bend and extends. Next, point your right toes and circle the right leg five times clockwise, then five times counterclockwise without letting the hips or torso move at all. Repeat on with your left leg. Works the abs, hips, buttocks, inner and outer thighs and calves. Climb A Tree Extend your right leg back into the air and engage your abs to walk up the back of the thigh as if you are climbing up a tree. Keep your shoulders soft and try to use your core strength, not your arms, to lift up and sit as tall as you can; then curl under your tailbone, scoop in your lower abs and slowly lower back down to the floor. Repeat five times, then switch to the left leg. Works your lower abdominals, scapula, and thighs. Single Leg Stretch Lie down on your back, lift your head and neck up, pull your right knee in toward your chest as you extend your left leg long to 45 degrees. Switch and pull the left knee in, then continue alternating working from your core for a set of eight reps. Works the entire abdominal region, hips, thighs, buttocks and arms."
15 Like
16 Share
5 comments
"climb a tree" as you called it is one of my favorite moves
3 years ago·Reply
how to make myself do this tomorrrowwww...
3 years ago·Reply
hey I can do these! Will give them a try tomorrow morning
3 years ago·Reply
The hundreds ahhhhhh
3 years ago·Reply
@nisfit yeah ..ahhhh oucchhh haha
3 years ago·Reply
15
5
16