Edition Maldives - EN

Health

Easy Pilates Workout

08 April 2017 - 22:25

Luham

Foodie, binge-watcher and a voracious bookworm

If you’re intimidated by all the fancy straps, and springs and are worried about Pilates being out of your budget range due to the expensive equipment’s, there’s no need to worry at all. You don’t need to go to a gym or any extra gear to follow along to this workout. Just grab a mat and you’re good to go!

Standing Roll – Down

Stand with feet parallel, hip-distance apart. Inhale, and then exhale while extending arms up and reaching through upper back. Inhale, then exhale and slowly roll down toward the floor one vertebrae at a time. Sit back as if sitting in a chair before reaching up and lifting heels. Return to standing.

Dynamic Core Plank Series

Walk hands out to plant position. Engage your abs to draw right knee into chest. Extend leg back, pointing toes to the ceiling and engaging glutes and hamstrings. Repeat for 5 reps. Then, bring right knee to left shoulder in the same manner for 5 reps. Finally, bring right knee to right shoulder in the same manner for 5 reps. Repeat entire series on the other leg. To modify, lower knees to floor and limit leg range of motion.

Roll-Up

Lie face up. Extend arms to ceiling, lifting head and engaging core to roll up smoothly. Reach forward with hands reaching toward toes while still drawing your waist back to create length along your spine and maintaining a feeling of drawing your abs in. Slowly roll back down.

Swan

Lie face down. Place hands underneath shoulders. Engage core and lift head slightly. Raise your chest up and extend arms forward as you lift legs 1 inch above the mat. Bend elbows so arms form a "W" shape, hold, and then lower everything down to the mat.

Kneeling Side Kick

From kneeling, lower left hand to the ground and extend opposite right out, holding right hand behind head. Lift right leg to hip height, then lower for 10 reps. Then hold leg at hip height and rotate leg in small circles for 10 reps. To modify, lie on side instead of kneeling.

Double-Leg Stretch

Lie face up. Curl up to raise shoulders slightly and engage abdominals to support lower back. Extend arms by ears and raise legs to a 45-degree angle from the floor. Circle arms around and hug knees into chest. To modify, keep legs at a 90-degree angle and rest head. For more challenge, add leg beats, scissoring legs on top of each other for 5 beats with each extension.

Hundred

Lie face up, arms at sides. Curl head, neck, and shoulders up, and extend legs to a sustainable level (where abs stay engaged but lower back is not lifting from the mat). Begin pumping arms up and down, breathing in for 5 counts and exhaling for 5 counts, totaling 10 breath cycles. To modify, bend knees at a 90-degree angle.

To get a full workout perform 3 rounds of the following circuit

Standing Roll – Down 

5 reps

Dynamic Core Plank Series

15 reps per leg

Roll-Up

5 reps

Swan

5 to 8 reps

Kneeling Side Kick

20 reps per leg

Double-Leg Stretch

10 to 15 reps

Hundred

10 breath cycles

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