9/17/2023 0 Comments Pilates moves for couple![]() ![]() ![]() You can always customize a specific exercise to make it easier on your body. This Pilates workout at home is well-rounded and completely customizable depending on where you are at with your fitness level. Continue until just before you can no longer maintain contact with the ground with your upper thighs and the bottom of your hips.Push only your upper body up, fully extending your arms, and focusing on driving your back upwards.Begin by lying on the floor with your legs fully extended and arms just below shoulder level.Maintain this position for the duration of the set, alternating legs in subsequent reps.Grab the raised knee with both arms, pulling it closer to the abdomen, not allowing it to rotate outwards.Raise one leg up, bending and drawing it towards your abdomen while maintaining ground contact with your other leg and your upper back.Begin by lying on your back on the floor with arms and legs fully extended.Repeat circuit 2-3 times, as it fits within the 30-minute period Stretch it out Exhale and lower your legs until they are flat on the floor.Keeping your legs together, inhale and raise your legs towards your abs, stopping once your knees begin to bend.First, lie on the floor facing upwards with your legs fully extended and your arms by your side.Muscles involved: Glutes, Hamstrings, Spinal Erectors Complete subsequent reps starting from step 2.Lower your hips until your butt is in contact with the floor.Continue until your thighs are in line with your ab.Without rotating your torso or changing the position of your feet on the ground, squeeze your glutes and raise your hips.First, position your torso flat on the ground, with knees bent, and arms extended by your sides.Complete subsequent reps starting from step 3.Move one leg up and one leg down, keeping the knees slightly bent, so it takes off a little pressure in the back.Raise both legs upwards until they make a 45-degree angle with the floor.First, lie on the floor facing upwards with your legs fully extended and arms by your side.Complete subsequent reps starting from step 4.Lower your leg so that it is in contact with the leg on the floor.Keeping your legs fully extended, raise the top leg as high as you can without moving it forward or backward or rotating your hips.Raise yourself up so that your torso is no longer touching the floor, while maintaining ground contact with your hips.Position your elbow beneath your shoulder, and point your forearm in front of you with an open palm.Rest – 1 minute Side leg raises – 30X each side Maintain this position for the duration of your set. ![]() Raise your hip upwards to straighten out your body.Raise yourself up so that your only points of contact with the ground are your feet, elbow, forearm, and fist.Position your elbow beneath your shoulder, and point your forearm in front of you with a clenched fist. ![]()
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