Tomorrow, Sunday April 6th, Pilates at 10.30 AM will be cancelled. Our personal training director has an alternative. Enjoy! :-) Pilates core series: 1.) Double leg stretch - Grab both knees and pull into your chest with your head lifted forward and elbows wide. Inhale as you extend your legs out in front of you and your arms backward. Exhale slowly as you pull your knees back into your chest keeping your elbows wide. Repeat this 10 times. 2.) Cross-over crunch - Lie on your back with your hands palm over palm, behind your head. Lift your head off the ground and start with your knees bent as tight to your chest as you can. As you inhale, slowly twist your torso so that our right elbow touches your left knee as your straighten your right leg out in front of you, and then slowly twist back to the starting position. Repeat this movement to the other side so that your left elbow touches your right knee. Each touch is 1 rep, complete 20 total reps. 3.) V- ups - Lie on your back with your arms overhead and your legs fully extended out in front of you. As you inhale, bring your arms forward keeping them shoulder-width apart while lifting your legs up at the same time. When your arms are parallel to your thighs, begin to reach your fingertips toward your feet. Begin to exhale as you slowly lower yourself back to the floor. Repeat this 10 times. 4.) Lying back extensions - Lie on your stomach with your forehead down, arms stretched forward in front of your body with palms down, and your legs pressed together keeping your toes pointed. All in one, controlled motion lift your arms, legs, chest, and head up off the floor and hold for 1 second. Slowly return to the starting position, thats one rep. Complete 20 total reps. 5.) Front plank - Lie on your stomach placing your forearms on the floor/mat. Keep your elbows under your shoulders, legs together and keep your toes pointed. Lift your body in one, controlled motion off the floor keeping your body in a straight line from your head to your heels. Hold this position for 30 seconds-2 minutes. Repeat twice.
Posted on: Sat, 05 Apr 2014 16:25:21 +0000
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