Amanda Biskのインスタグラム(amandabisk) - 10月1日 08時40分

PILATES CORE CONTROL 👌🏼 Slow and controlled BUT alllllll the burn! 🔥 This sequence is all about finding control in small movements...

👇🏼
BEGINNER - 2 rounds 4 reps
INTERMEDIATE - 3 rounds 6 reps
ADVANCED - 3 rounds 8 reps

▪️1. ROLL BACK
Sit tall, drawing the belly button forward towards the thighs, INHALE. EXHALE to scoop the belly button back until pelvis tips backward and you S L O W L Y roll down. INHALE to hold (try to keep the feet flat with big toe knuckles pressing down. EXHALE to scoop belly button more, curl shoulders towards knees keeping a ‘C’ curve with the spine. INHALE to re-stack.

▪️ROLL BACK HOLD WITH HULA
Hands held together in centre for an INHALE. EXHALE while you reach to the right of your knees keeping shoulders lifted and curve in the spine. INHALE return to centre and repeat on left. ➡️ L & R side = 1 rep.

▪️3. ROLL UP
Lying in alignment, rib cage drawn in and legs activated (feel like you are stepping on the wall in front). INHALE to lift hands to ceiling. EXHALE chin to chest and scoop belly button in to roll up (more activation through the legs will help to anchor your legs down). Reach towards your toes and hold for an INHALE. EXHALE scoop belly button in and S L O W L Y roll down to start.

▪️4. LEG LOWERS
Hold in chest lift, hands supporting the head, INHALE. EXHALE to keep body position strong and lower one leg (bend for easier option, keep straight for challenge. Lower back should be pressing down for entire movement. INHALE to return to start and repeat other side. ➡️ L & R side = 1 rep.

▪️5. SINGLE LEG STRETCH + HAMSTRING PULL
EXHALE as you pull knee into your chest while stretching other leg out. Keep body stable and core drawn in as you INHALE to change sides. Option to do straight legs. L & R side = 1 rep.

Take your time and feel strong and in control for every rep. Decrease reps to maintain your form if you need to ☺️ #Pilates #pilatescore #absworkout

ab♥️x

Wearing: @lornajaneactive (how epic is this set!! 😍)
Music: If We Never Met (Remix) - John K x Sigala

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