nokcha
3 years ago1,000+ Views
Early Morning Energy With Pilates
1. Camel Strengthens: Shoulders; Stretches Front of Body Kneel on floor with feet behind you, legs slightly apart. Stretch your hips and thighs forward while reaching back, placing your hands on your lower back (easier) or heels (more challenging). Gaze up toward ceiling while pushing your hips forward and arching spine; hold for 7 to 10 breaths. 2. Thigh Stretch Strengthens: Glutes, Core; Stretches Quads Thigh Stretch Enlarge Image Release from Camel and return to start. Inhale, then exhale while leaning back from hips, this time without bending spine, so your body forms a straight line from ears to knees. Place hands on hips (easier) or extend arms in front at shoulder height (more challenging). Come back to start, then repeat. Do 7 to 10 reps. 3. Rising Lunge Strengthens: Legs, Glutes, Hips; Stretches Back Rising Lunge Enlarge Image From thigh stretch, bring left foot in front of you, left knee bent 90 degrees. Lift right knee off the floor, straightening leg behind you. Sweep arms out as you rise; then lower arms as you sink back down. Do 4 reps; switch sides and repeat.
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