express pilates workout #3
the warm up
Don't forget to warm up before you get started! Click on each exercise to see a demonstration:
Head Tilt
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Head-rotate-1.jpg)
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Full Roll Down
Back Stroke
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Back-stroke-1.jpg)
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Back-stroke-2.jpg)
Lateral Bend
Chair Sits
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Body-weight-squat-1.jpg)
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Body-weight-squat-2.jpg)
the workout
Duration: 30 mins | Level: Intermediate | Equipment: Yoga mat/Pilates stability ball
10 exercises / 45 seconds on / no rest / repeat circuit x 3 / rest 45 seconds in between circuits
Plie On The Pilates Ball
Heels connected and placed on the Pilates ball, feet turned out. Bend knees to create a diamond between legs and exhale to straighten legs./express-workout-3/plie-on-the-pilates-ball-1-(1).jpg?sfvrsn=986d04a5_3/Plie-on-the-Pilates-ball-1-(1).jpg)
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Plie-on-the-Pilates-ball-2-(1).jpg)
Plie Hold With Pulses
Hold the bottom of the plie and pulse./express-workout-3/plie-hold-with-pulses-1-(1).jpg?sfvrsn=4042421a_3/Plie-hold-with-pulses-1-(1).jpg)
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Knee Tucks
With the Pilates ball in between the thighs in a four-point kneeling stance:
Exhale - lift both knees off the ground squeezing the Pilates ball.
Inhale - to lower knees to the mat.
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Glute Kick Back With The Stability Ball (right)
Place the stability ball behind the right knee and squeeze the calf to the hamstring:
Exhale - kick the sole of the foot towards the ceiling maintain a long spine and squeeze the ball.
Inhale - To lightly tap the knee to the floor.
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Lateral Raise With Stability Ball (right)
Keeping the ball behind the knee:
Exhale - to lift the leg to the side squeezing the ball
Inhale - to lower.
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Glute Kick Back With The Stability Ball (left)
Place the stability ball behind the right knee and squeeze the calf to the hamstring:
Exhale - kick the sole of the foot towards the ceiling maintain a long spine and squeeze the ball.
Inhale - to lightly tap the knee to the floor.
/express-workout-3/glute-kick-back-l-with-the-stability-ball-1-(1).jpg?sfvrsn=d7daa16_3/Glute-kick-back-L-with-the-stability-ball-1-(1).jpg)
Lateral Raise With Stability Ball (left)
Keeping the ball behind the knee:
Exhale - to lift the leg to the side squeezing the ball.
Inhale - to lower.
/express-workout-3/lateral-raise-r-with-stability-ball-1-(1).jpg?sfvrsn=c3b51dcf_3/Lateral-raise-R-with-stability-ball-1-(1).jpg)
Back Extension With The Stability Ball
Inhale to prepare lying prone with arms on the stability ball:
Exhale - roll the ball towards torso as the spine extends.
Inhale - lower carefully.
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Alternating Arm and Leg Extension With Stability Ball
Start lying supine, legs in table top with the Pilates ball against the thighs.
Inhale - to extend the opposite arm and leg back stabilising the with the other hand.
Exhale - to swap legs.
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Alternating-arm-and-leg-extension-in-supine-with-stability-ball-1-(1)
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Double Leg Lift With Stability Ball
Staring with a flexed spine, legs extended and ball between ankles.
Inhale - lower feet towards the floor maintaining an imprinted spine.
Exhale - to lift legs back to the starting position.
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Double-leg-lift-with-the-stability-ball-4-(1).jpg)
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Double-leg-lift-with-the-stability-ball-3-(1)
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core challenge finisher
Duration: 2-mins
Plank With Hip Dips
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Low-plank-1.jpg)
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cool down & mindfulness
The cool down is just as important as the warm up! Follow these simple moves, to help you end on a high.
Duration: 2-mins
Shell Stretch
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Cat Stretch
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Cat-stretch-1.jpg)
Cow Stretch
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Cow-stretch-1.jpg)
Lateral Bend
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Lateral-stretch-1.jpg)
Upper Back Stretch
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Neck-stretch-1.jpg)
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Back-stretch-1.jpg)
Downward Dog/Pike Position
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Downward-dog-1.jpg)
Arm Hang Stretch
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Arm-hang-stretch-1)
If you need a hand with these exercises, please ask one of the team who will be happy to help.
