Re-shape your rear view in 20 short minutes with these Pilates-based exercises.
Reshape your rear view in 20 short minutes with these Pilates-based exercises.
The Thigh-High Lift exercise works your triceps, abs, hips, butt and inner thighs.
-Start this one in side saddle. You're gonna place your arms forward and rest unto your forearms. Place the ball again in the crook of your knee bringing your heel towards your glut so the hamstring is contracted. You're gonna hover this leg slightly off from the underneath leg, squeeze the ball and contract, and we lift and squeeze into the glut. The great glut burnout as you squeeze and lift and again, lower it down, squeeze and lift. Do not move the hips. Do not move the upper body. Just squeeze the hamstring and the glut as you lift up and down.
The Froggy exercise works your back, hips, butt, hamstrings and inner thighs.
This is a wonderful full body workout by focusing on your core. You're gonna set up into the perfect plank. Wrist underneath shoulders, navel to spine. You crack the legs with the [unk] bone under. You're gonna use your lower abs and your oblique to lift the leg up off the floor, have to the side and move back to plank. And again, breathe engaging your lower abs. Use your core to lift that leg. Tap and then get back to plank, making sure your elbows are slightly bent but towards your waste. Tap the foot and bring it down.
The Vertical Cross Crunch exercise works your abs, obliques, hips and butt.
This is a stabilization exercise. You're gonna stand on one leg, you're gonna pull up into your core, you can work this quad as you kick it out trying to get your big toe to reach your navel as you kick out and then you're going to come back to standing as you kick behind you, directly behind you, this is working into your glute, work your right quads and your hamstring, and then using your core to bring yourself up to centre, to stabilize again. Once again kicking this leg out, nice and parallel, don't trip, tilt hips and bring it back in, and we kick directly behind us slightly bending that right knee, take those hands down to the floor, flex that foot as we kick back, and again use your core to come back up, extend front and breathe, bring it in, kick back and extend.