How to: Start by standing on the reformer with your left foot on the platform and right foot on the carriage. Use this move to get killer legs with this series that works your quads, booty, and outer thighs. Exhale and pull the feet back toward you and roll down one vertebra at a time. On an exhale, roll your pelvis up off the mat one vertebra at a time until you’re one long line from your shoulders to your knees. How to: Lie on your back, legs parallel and hip-distance apart with feet on sliders. Exhale to roll your pelvis down one vertebra at a time. Inhale, pressing the carriage away, and return. On an exhale, roll your pelvis up off the reformer one vertebra at a time until you’re one long line from your shoulders to your knees. How to: Lie on your back, legs parallel and hip-distance apart with your arches on the foot-bar. Lifts your booty and strengthens your hamstrings. Inhale and bend the right knee, touching the toes together. Exhale and extend the right leg straight, keeping the thigh still. Knees and toes should be together with the feet lifted off the mat slightly. How to: Lie on your left side with a pillow under your head and a band looped around your thighs. Knees and toes should be together with the feet lifted off the reformer slightly. How to: Lie on your left side with a pillow under your head and strap around your right knee. Work your rear and get your booty burning with this glute exercise. Inhale five short breaths in and exhale five short breaths out as you pump your arms up and down. On an exhale, curl your head, neck, and shoulders up and lift your legs, pressing your lower back to the reformer. How to: Lie on your back with your legs extended long on the mat and arms by your side. How to: Lie on your back with your legs extended long on the reformer and hands in the straps. They work your upper and lower abs and get your breath and circulation pumping. Hundreds are the perfect Pilates warm-up.
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