Pilates moves on reformer1/12/2024 Start: Stand with your feet wide and turned out with the knees bent. Draw your arm across your body and extend as if you’re drawing a sword. How to: Kneel facing the side of the reformer, holding the strap in your hand by your opposite hip. This exercise strengthens both your shoulders and triceps for stronger, leaner arms. Inhale to extend the legs and slide the feet back to plank position. Keep your torso still as you bend your knees and slide your feet under you. How to: Start in a plank position with a slider under each foot. Inhale to extend the legs and press the carriage away. ![]() Keep your torso still as you bend your knees to bring the carriage back in. How to: Start in plank position with your hands on the foot-bar and feet on the shoulder rests. This perfect full-body exercise targets the abs. Lift and lower the right leg for 10 reps. Extend your right leg to the side and point your right foot, staying parallel. Exhale and press and slide your right foot out to extend the leg to your side and return. Bend your knees and sit into a squat with hips back and chest lifted. How to: Start by standing parallel and hip-width apart with your right foot on a slider. Repeat for a total of 10 carriage presses. Exhale, using your right leg, press the carriage back, and slowly return the carriage. How to: Start by standing on the reformer with your left foot on the platform and right foot on the carriage. Use this move to get killer legs with this series that works your quads, booty, and outer thighs. Exhale and pull the feet back toward you and roll down one vertebra at a time. On an exhale, roll your pelvis up off the mat one vertebra at a time until you’re one long line from your shoulders to your knees. How to: Lie on your back, legs parallel and hip-distance apart with feet on sliders. Exhale to roll your pelvis down one vertebra at a time. Inhale, pressing the carriage away, and return. On an exhale, roll your pelvis up off the reformer one vertebra at a time until you’re one long line from your shoulders to your knees. How to: Lie on your back, legs parallel and hip-distance apart with your arches on the foot-bar. Lifts your booty and strengthens your hamstrings. Inhale and bend the right knee, touching the toes together. Exhale and extend the right leg straight, keeping the thigh still. Knees and toes should be together with the feet lifted off the mat slightly. How to: Lie on your left side with a pillow under your head and a band looped around your thighs. ![]() ![]() Knees and toes should be together with the feet lifted off the reformer slightly. ![]() How to: Lie on your left side with a pillow under your head and strap around your right knee. Work your rear and get your booty burning with this glute exercise. Inhale five short breaths in and exhale five short breaths out as you pump your arms up and down. On an exhale, curl your head, neck, and shoulders up and lift your legs, pressing your lower back to the reformer. How to: Lie on your back with your legs extended long on the mat and arms by your side. How to: Lie on your back with your legs extended long on the reformer and hands in the straps. They work your upper and lower abs and get your breath and circulation pumping. Hundreds are the perfect Pilates warm-up.
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