Amanda Biskのインスタグラム(amandabisk) - 6月28日 09時54分

PILATES FOUNDATION SERIES (pt 2) ✌🏼 Here are the final 3 exercises for the Pilates foundation series ☺️
Remember, stability + control durning your movements are key! 👌🏼 and, don’t forget to breathe 😉

👇🏼
▪️5. SINGLE LEG LIFTS
Works abdominals.
- INHALE, ‘print’ the body (remember the ‘printing’ I explained in my pt 1 post 😉), pelvis is in neutral
- EXHALE, float right leg into ‘table top’ position where shin is parallel, pelvis should not move
- INHALE, slowly lower
- EXHALE, float left side + repeat

▪️6. SPINE TWIST SUPINE
Works obliques.
- Start with feet together + arms at 45*
- INHALE, guide your knees to the right, making sure knees + feet stay together + in line with each other. Your upper body should be as still as possible (aim to guide your left rib cage down on the ground)
- EXHALE, rotate your knees back to centre by ‘cinching’ your waist + drawing left rib cage down, then mid back, then left hip
- INHALE, rotate knees to the left
- EXHALE, back to centre + repeat

▪️7. HULA
Works abdominals + obliques.
- Start in neutral pelvis, with arms reaching forward + one hand on top of the other, INHALE
- EXHALE, lift head + shoulders and reach hands towards knees to come into a ‘chest lift’...pelvis should remain in neutral
- INHALE, hold
- EXHALE, reach hands up and over to the right (reach fingertips to the right of your knees)...pelvis should remain still
- INHALE, back to centre, guiding fingertips up + over the knees
- EXHALE, to left
- INHALE, back to centre + repeat

The foundation series is essential to master to provide a solid base to any progressive Pilates exercise you do. It’s also the perfect way to warm up + switch on the brain->muscle connection 👌🏼 #pilates #pilatesfoundations
ab♥️x

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