Pilates Workout #1

1. Single Straight Leg Stretch – keeping stomach tucked in, head up, alternate your legs as close to your forehead as possible. Quicken the pace that your legs are making a scissoring motion. Do as many as you can for 1 minute. Do 3 sets.

Single Straight Leg Stretch -

2. Double Straight Leg Stretch- Lying in back, stomach tucked in, slowly lower legs to ground, but not hitting the ground. Once they get close bring them back up creating a crunch in your lower abdomen. Do 3 sets. As many as you can within a minute.

double

3. Crisscross- Lying, bring opposite elbow towards opposite knee to create a crunch in upper abs. do 3 sets. 15 on each side.

criss

4. V-sit. Holding core tight, lift shoulders and legs off the ground so your balancing on your butt, lift into a V position to create the crunch in your ams. Lower back down, but make sure not to touch the ground. Do as many as you can.

vsit

5. Basic crunch –  (3 ways) Do 3 sets of each (making that 9 sets) As many as you can!!! Have fuuuun….hee hee

crunch1

6. Hip Raises- Lying on your back, Lift hips off floor while keeping feet flat on floor. Raise and lower hips in a thrusting motion. (yes this is an awkward workout, but it works!) 3sets. 20 reps

hip

7. Side Leg lifts- Lying on side, feet stalked on top of each other. lift one leg as far as you can, lower it back down but don’t let it touch your other leg when coming back down, do 3 sets. 20-40 on each side.

sideleg

8. Corkscrew- on elbows, keeping tummy tucked in, rotate your legs in a circular motion creating a “corkscrew”. Do 20 rounds, and then reverse direction.

cork

9. Plank- hold as long as you can. do 3 sets.

plank

10. Small Circles – Lying on one side, legs stalked on top of each other. Lift top leg about 1 inch and your going to make a circular motion with the top leg, keeping your leg straight while doing it. Pinch butt cheeks while doing this too.

leg cer

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Tip of the Week #2 Stand or move around.

stand

If you sit at work all day or even sit on your days off .. your body is going to want to move around. So even when your a work , find ways to make a couple extra trips the fax machine and get in a little extra exercise.

If you do work at a desk, get a Pilates ball instead, it will help with back pain.

While your waiting for a food order at a food place, or at the doctors, stand, don’t sit in the waiting chairs. You’ll burn more calories. I know it may seem silly and not that big of a change, but it adds up if you calculate how much we actually sit over the year. Standing will burn at least 1 and a half times more calories than sitting alone. So get to standing people!

pil