Single Leg Switch – Pilates Exercise Guide with Photos
Preparation:
- Lie on the back with both knees bent and feet off the floor.
- Place the hands below the navel. Practice 3 sets of breath with hollowing. Feel the hands sink with the hollow.
The lower you move your straight leg down to the floor will cause more demand on your abdominals. If you feel pressure in the back, bring the leg higher or return it to the beginner version #1 position. This is about the abdominals working! If your back hurts then go back to the Pilates principles.
Beginner Version #1
Beginner Version #2
SINGLE LEG SWITCH:
- Lace hands behind the head. Float the head up as the lower abdominals hollow towards the spine. Inhale without pouching the belly out.
- Hollow as one leg extends to the ceiling.
- Inhale and return to the original position.
- Repeat breath pattern on other leg.
- Repeat 7 more sets.
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Swim Stretch – Pilates Exercise Guide with Photos
Pilates Exercise Instructions: Lie on stomach, arms st
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Exercise Advice: You can do this exercise standing or
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One-Song Micro-Workout to Sugar by Maroon 5
One-Song Micro-Workout to "Sugar" by Maroon 5 This fun
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Abdominal Flutter Kicks – Abs Exercise Guide with Photos
Muscles Targeted: Abdominal flutter kicks predominantl
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Stiff Leg Deadlifts – Kettlebell Exercise Guide with Photos
Exercise Advice: Take a shoulder width stance and hold
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Dumbbell Side Lunge – Quadriceps Exercise Guide with Photos
Exercise Advice: Hold two dumbbells in your hands and
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