DOUBLE LEG STRETCH: The following is an advanced progression from the single leg stretch that will require you to keep your pelvis anchored, and your abdominals flat.
This advanced exercise can be conducted in sets of 5-10 repetitions:
• Lie on back, hugging knees into chest.
• Curl head, neck, and shoulders off floor.
• Exhale and extend arms overhead next to ears; simultaneously lift legs 45 degrees.
• Hold for 1 count, then bend knees, circling arms out to sides to return hands to shins.
• Repeat, keeping upper body lifted and inner thighs pressed together.
OPPOSITE ARM LEG REACH Upper back, shoulder, and abdominal muscles are key for proper posture. One of the most effective ways to strengthen and stabilize these muscles is to challenge their endurance in less stable position.
• Begin on all fours, aligning your knees under your hips and your wrists under your shoulders.
• Raise your left arm to shoulder height and your left leg to hip height.
• Hold for 2 counts, reaching forward with your fingers and back with your heels.
• Repeat this exercise on the opposite side.
• Do 15 to 20 reps, alternating sides.
• For a bigger challenge, touch your opposite elbow to your knee as you pull your arm and leg in
I hope you enjoy this short pilates workout! If you'd like additional pilates workouts, request a Price Quote with one of our certified trainers.
This article is by Dawn Boulay, Home Bodies trainer and personal chef. Go here to see her bio.