Рет қаралды 19
Mat Pilates - 24 Moves Week 3
Perform this as a sequence. Begin with 5-8 reps per move, progressing to 10-12 reps as strength improves.
Needs: Body weight, mat
-The Hundred
Start lying on your back, legs extended to a 45-degree angle, arms by your sides. Pump your arms while breathing in for 5 counts and out for 5 counts.
-Roll-Up
Lie flat, arms extended overhead. Slowly roll up one vertebra at a time to reach forward, then roll back down.
-Single Leg Circles
One leg extended toward the ceiling, the other flat on the mat. Draw controlled circles with the raised leg. Switch sides.
-Rolling Like a Ball
Sit with knees hugged to your chest, balance on your tailbone, and roll back onto your shoulders, then return to balance.
-Single Leg Stretch
Lie on your back, one knee pulled toward your chest, the other leg extended. Alternate legs.
-Double Leg Stretch
Both knees pulled toward your chest. Extend arms and legs simultaneously, then circle arms back to start.
-Single Straight Leg Stretch
Lie back, one leg extended toward the ceiling. Alternate scissor kicks while holding the back of your thighs.
-Double Straight Leg Stretch
Both legs extended toward the ceiling. Lower and lift legs with control while keeping your core engaged.
-Criss Cross
Hands behind your head, twist elbow to opposite knee as the other leg extends. Alternate sides.
-Spine Stretch Forward
Sit tall, legs extended and apart. Reach forward with arms as you exhale, articulating your spine.
-Open Leg Rocker
Hold ankles with legs extended in a V shape. Rock back onto shoulders and return to balance.
-Corkscrew
Legs extended toward the ceiling. Circle legs to one side, then down and around to the other side.
-Saw
Sit tall, legs extended wide. Twist and reach one hand toward the opposite foot, alternating sides.
-Swan
Lie on your stomach, hands under shoulders. Lift your chest and upper body off the mat, keeping the lower body grounded.
-Single Leg Kick
Still on your stomach, prop up on your forearms. Alternate kicking your heels toward your glutes.
-Double Leg Kick
Face down, hands clasped behind your back. Kick both heels to glutes twice, then extend arms and legs.
-Neck Pull
Lie flat, hands behind your head. Slowly roll up, reach forward, then roll back down.
-Shoulder Bridge
Feet flat on the mat, lift hips into a bridge position, then lower back down.
-Spine Twist
Sit tall, legs extended. Twist your torso to one side, return to center, and twist to the other.
-Side Kicks
Lie on one side, propping your head up with your hand or resting it on your arm.
Extend both legs straight, slightly forward of your torso for balance.
Lift the top leg to hip height, then kick forward and back with control, keeping the torso stable.
Perform the same reps on the other side.
-Teaser
Balance on your tailbone, legs extended at 45 degrees, arms reaching forward. Lower and lift legs while holding position.
-Swimming
Lie on your stomach. Lift opposite arm and leg off the mat, then alternate sides in a fluttering motion.
-Seal
Balance on your tailbone, legs bent with feet together. Clap feet three times, then roll back and forward.
-Push-Ups
From a plank position, lower and press back up. Modify as needed to maintain control.
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