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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Tone all over Workout!

  • V- sit : Sitting on the floor with abs tucked in, slowly balance yourself on your butt only lifting your legs into a “v” angle. Hold for about 1 min – or as long as you can. To make it harder and challenge yourself you can always move your arms in a “running motion” back and forth. Or work on lowering your legs up and down without letting your heals touch the floor.

  • Toe taps – Find something that gives you a little step, whether you make your own out of a bench or use an actual step on your porch. As fast as you can your going to alternate legs and only tap your toes on the step. Do as many as you can for 30 seconds, rest for 10 seconds. Do 8 sets!

toe

  • Plank – basic planks. Balance yourself on your toes and forearms for as long as you can. Try to complete 3 sets. Note: your core should be the only thing holding you up…

plank

  • Single Leg Squat with a Kick-  you can do this on a step like she is in the picture, but its not necessary. You’re going to do a basic squat, driving your butt back and as you come up, kick out one leg balancing on the other leg. Repeat on other side. That’s one rep. So 3 sets. 15 reps.

squat kick

  • Lunges! 3 sets . 20 reps for each leg. (40 total per set)

lunge

  • Mountain Climbers – in push up position, without letting your knee hit the ground, drive knee towards shoulder as fast as you can alternating sides. do as many as you can for 30 seconds. 10 seconds rest. Do 8 sets.

mountain

  • Burpees – oh the basic burpee from grade school… have fun! Do 20

birpie

  • High knees – as fast as you can, this is like a “standing mountain climber”. 30 seconds, 10 seconds rest. do 8 sets.

high