![]() Draw your navel to your spine and lift the pelvic floor (a sensation like you’re holding on to go to the bathroom). The feet should be slightly turned out and the hips directly stacked on top of one another. Start lying on your side, supporting your head with your hand and placing your feet slightly forward of your body. Keep the leg as straight as possible and make sure you’re not twisting to one side. Inhale to slowly bring the leg back to its starting position, squeezing through the back of your leg. Inhale to prepare.Īs you exhale, lift your leg in line with your hip so you are making the longest line possible through the body. ![]() Start in a kneeling position and lengthen your leg out in a long line with the toes slightly turned out and touching the ground. Inhale to tap your knee down on the ground lightly before lifting back up. Make sure you don’t twist through the body as you lift, keep your abdominals braced and spine in neutral the whole way through. Inhale to prepare and as you exhale, keep your leg bent at a 45 degree angle as you lift your heel towards the ceiling. ![]() Kneeling with your elbows directly under your shoulders, palms resting on the ground and knees directly under your hips, draw your navel to your spine, keeping your spine long and shoulders away from your ears. Inhale to bend your knee and return it back to its original position. Keep your hips stacked and navel drawn to the spine.Įxtend your top leg to 45 degrees, lengthening through the leg as much as possible with a slight external rotation. Lying on your side, bend your knees so that your heels are directly in line with your tailbone. Inhale to smoothly return to starting position with control. Inhale to prepare and as you exhale, externally rotate the top knee in one swift motion, opening up into a diamond shape without rolling backward through the pelvis. Keep your heels squeezed as firmly together as possible throughout this exercise. Try and lift your ears as far away from your shoulders as possible to avoid slouching. Keep your hips stacked, navel drawn to the spine and prop yourself up so the elbow is directly underneath your shoulder. Keeping your spine neutral, lower your pelvis just above the ground then lift back up squeezing your glutes and hamstrings. Inhale to prepare and as you exhale lift your pelvis so you are making a long line from your knees down to your shoulders. Press your shoulders and upper back into the floor and pull your navel to your spine. Lift your heels and keep the toes and the balls of the feet connected to the mat. ![]() Keep your ankles knees and hips directly aligned. Lie on your back and bend your knees, resting your feet on the ground. This should result in a 20-30 minute KILLER Pilates leg workout! Are you ready? Let’s go! Butt Lifting Bridge ![]() Get ready to feel the burn! Repeat all of these exercises on the right side three times through, before moving onto the left side and repeating three times through. The exercises in this circuit for the workout move your legs through every possible range of motion to maximise your results by targeting more muscles efficiently. Strong glutes and legs are your literal foundations, these muscles support your hips and lower back and maintain their alignment. This butt and thigh circuit workout will help you achieve this! Strengthening your lower body will result in more efficient, effective movement in other workouts and day to day activities. The Ultimate Butt And Thigh Pilates Workout Circuit! ![]()
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