nokcha
3 years ago10,000+ Views
It's hard to get going in a new exercise regimen, and that often turns people away from trying something like Yoga or Pilates. But you're missing out!! Here's a few basic moves to master before you confidently waltz into your first pilates class like a pro! These are simple yet challenging, so don't be frustrated if you find yourself shaky or sore after your first few tries. It's all about the journey! 1. Heel Slides Lie down on your mat and slowly slide up one of your heels while inhaling. Slide your heel down and bring up the other one as you exhale. You can also do the same routine for both of your feet maintaining the breathing. Count to 15 to complete this routine. 2. The Roll-Up Slowly roll up from a lying position poking each portion of your belly. Roll back down laying one spine at a time. Do the same routine as much as you can regardless if your feet are extended or bent. It is a classic abdominal exercise to flatten one’s abs and is said to be 6 times more effective than an ordinary sit-up. 3. The Chest Lift Clench your hands at the back of your head while lying down on bended knee. Lift your chest up while inhaling and exhale as you lie back down. Do the same routine 12 to 15 times. 4. The Hundred Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles. Inhale: Reach your arms straight up to the sky. Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position with your shoulder blades just off the mat.Inhale: Inhale deeply for 5 beats (keep the rhythm with your arms), using accordion breathing. "Beat" 100 times. 5. The Bridge Just make sure you can still see the tip of your knees as you raise your hips. Bring your hips back down and take some breather. Continue 12 times. 6. The One Leg Circle You need to raise your leg up to the ceiling while the other leg stays flat. Create some circles with your extended foot with 8 to 10 counts on each direction. Do the same circles on the other direction. Repeat the process on the other leg. 7. Muffin Top Leg Lifts Just lift your leg diagonally while maintaining balance on your other foot. Just raise your legs diagonally and slowly and let it work on your love handles perfectly. To create more burning pressure, hold your leg up and create tiny little pulses. Do the same on the other foot. 8. Heel Tap Lie face down on the mat with your hands under your shoulders and your elbows on the side. Roll your legs out so that the knees and the top of your thighs are pointing away from each other. Bring your feet back in ensuring your heels are tapped twice. Repeat it for 12 to 15 times.
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I like the video examples a lot - thanks!
3 years ago·Reply
Can u please post the pictures as well
3 years ago·Reply
I love roll ups because you can feel every little muscle working :)
3 years ago·Reply
Clipping for the weekend~
3 years ago·Reply
I do the heel tap in my room when I'm supposed to be studying haha
3 years ago·Reply
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