Expand your side lying repertoire with this Pilates inspired exercise in the Corps Physique series. While lying on your side, maintain the body in one long line and then scissor the legs forward and back, equidistant from one another. The trick is to keep the torso stable (use your core!) and prevent rotation forward or back. For full length workouts, give a subscription at UltimatePilatesWorkouts.com a try with our free trial: www.ultimatepilatesworkouts.com/free-trial! OR, download an online Pilates DVD for a fraction of the cost of what you would pay retail: www.ultimatepilatesworkouts.com/shop
Flatten your abs and tone your inner thighs with Elbow Scoop Beats. The elbow scoop series is great for people with neck issues who can't lie supine, or for those who simply want to intensify ab work with a little variety. To see this Corps Physique exercise or others in action, visit the Pilates online workout library at www.ultimatepilatesworkouts.com. Sign up for a 14 day free trial!
Challenge your core stability and strength with Nimble Watchdog, a great way to add variation and challenge to your Pilates routine, with no extra props needed. To see more Corps Physique exercises in action, visit the Pilates online workout library at www.ultimatepilatesworkouts.com. Sign up for a 14 day free trial!
Watchdog Leg Lifts 2 is a great exercise for toning the hamstrings and the gluteus maximus while practicing supporting the lower back with the abdominal muscles. ; Ideally this exercise involves pure hip extension without spinal extension but keep in mind that every body type is different and the development of the gluteus maximus may give the illusion of an extended spine Youll lift your buttocks and sculpt long lean legs.
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Pilates exercise: Star -- Arms, Core Strength (ep 180)
Star is a variation of the original Pilates reformer exercise of the same name. Practicing the Star on the mat is a great way to increase core stability and arm strength so that your balance and control are solid by the time you get to the reformer This total body exercise specifically targets the muscles of the arms the shoulder girdle stabilizers and the deep core musculature.
Elbow Scoops Walks is a variation of the original Pilates Cadillac exercise Walks. The position of the spine however is different to ensure a strong abdominal muscle connection is secured and maintained throughout the exercise. By working with the pelvis in a posterior tilt one can challenge hisher personal range of motion without the risk of strain on the lower back. Be sure to press the elbows into the ground and lengthen your head and neck away from your shoulders to avoid faulty shoulder and neck placement. Youll increase abdominal strength sculpt the muscles of the legs and improve flexibility.
Swimming Freestyle is a variation of the original Pilates exercise Swimming. This version adds slight thoracic rotation to the exercise as the combined movement of extension and rotation is the least represented of spinal movements in Pilates. Yet combined extension and rotation is the most vulnerable position for the spine and can cause injury when done improperly without core strength or abdominal support. Strengthening the spine with Swimming Freestyle targets the deep muscles around the spine and increases the flexibility of the spine safely and effectively. You\'ll also sculpt and tone the backs of your legs and your buttocks
Watchdog Leg Lifts 1 is a great exercise for toning the hamstrings and the gluteus maximus while practicing supporting the lower back with the abdominal muscles. ; Ideally this exercise involves pure hip extension without spinal extension but keep in mind that every body type is different and the development of the gluteus maximus may give the illusion of an extended spine Youll lift your buttocks and sculpt long lean legs
Elbow Scoop Bicycles is a variation of the original Pilates exercise Bicycles in the Air. ; Because this variation is not inverted like the original version you can learn the proper movement for Bicycles in the Air without strain on the neck Youll tone the abdominal muscles sculpt long lean legs and increase flexibility.
Want a fun exercise that Pilates yoga enthusiasts will welcome in any Pilates class Then Dizzy Cat is for you Perfect for a Pilates beginner the Dizzy Cat is a variation of the spinal flexibility exercise Cat Stretch and uses the abdominal muscles to effect flexion lateral flexion and extension of the spine. Pilates yoga classes require flexibility and strength of the spine in all shapes of the spine so Dizzy cat is the perfect exercise for a Pilates beginner to start including in hisher Pilates class from the start. Because the exercise is conducted in an all fours position the spine is never subjected to external pressure. You control the movement with your abdominal muscles so if you approach this exercise with precision and control youll start to increase flexibility of the spine safely. If a Pilates beginner really learns how the abdominal muscles control and support the spine then any exercise in a Pilates yoga class will be manageable. Finally any Pilates class can easily turn into an hour of flexing the spine like crunches Although one may feel their abdominal muscles more this way balancing movements of the spine is essential to total spinal health and longevity. Thus Dizzy Cat is a perfect choice for Pilates yoga enthusiasts to include in their Pilates class because all spinal motions are practiced.