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Mermaid with Ball  http://www.womenshealthmag.com/fitness/pilates-exercise?layout=print

Mermaid with Ball http://www.womenshealthmag.com/fitness/pilates-exercise?layout=print

Footwork on Ball: Lie faceup, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outward in a small V shape. Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball. Pause, then bend your knees to roll the ball back to the starting position.

Footwork on Ball

Footwork on Ball: Lie faceup, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outward in a small V shape. Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball. Pause, then bend your knees to roll the ball back to the starting position.

Mix-and-Match Pilates Moves for a Strong, Sleek Body.

Mix-and-Match Pilates Moves

Kneeling Side Kicks  Kneel in the middle of your mat with a long waist. Put your left hand, palm down, on the mat while extending your right leg out to the side, in line with your hip. Your right hand should be behind your head, your hip over your knee, and your shoulder over your wrist (A). On a swift inhale, swing your right leg back powerfully without shifting your hips in front of your knee or disturbing your upper-body position (B). Exhale forcibly as you kick your leg ...

Kneeling Side Kicks Kneel in the middle of your mat with a long waist. Put your left hand, palm down, on the mat while extending your right leg out to the side, in line with your hip. Your right hand should be behind your head, your hip over your knee, and your shoulder over your wrist (A). On a swift inhale, swing your right leg back powerfully without shifting your hips in front of your knee or disturbing your upper-body position (B). Exhale forcibly as you kick your leg ...

Start sitting on your left side with legs almost straight. Exhale, and lift your pelvis off the floor, coming into a side plank. Really lift your bottom hip up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too). Hold for five seconds. Lower your pelvis back to floor slowly and with control. Repeat a total of 10 times on each side.  Do 10 reps each side.

Circuit Two: Side Plank Push-Up

Start sitting on your left side with legs almost straight. Exhale, and lift your pelvis off the floor, coming into a side plank. Really lift your bottom hip up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat, too). Hold for five seconds. Lower your pelvis back to floor slowly and with control. Repeat a total of 10 times on each side. Do 10 reps each side.

Working out doesn't have to mean regular, hour-long slogs on cardio machines or marathon sessions in the weight room.

Get In Killer Shape In Just 9 Minutes

Working out doesn't have to mean regular, hour-long slogs on cardio machines or marathon sessions in the weight room.

Flat-Ab Pilates Workout. Easy at home workout, all you need is a pilates ball! summercherie24 inspiration six-pack-abs excercise excercise

Flat-Ab Pilates Workout. Easy at home workout, all you need is a pilates ball! summercherie24 inspiration six-pack-abs excercise excercise

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