Amanda Biskのインスタグラム(amandabisk) - 11月24日 23時25分
COMPLETE BODY PILATES 💪🏼 It’s officially 1 week until my Countdown to Christmas challenge starts! (Wow. How has Christmas come already?!? 😱)
Now, because Pilates is a brand new feature of this challenge, I thought I would share this workout to celebrate! 🥳✨ (I’m also wearing my @moveactive Pilates grip socks that you have a chance to win in the challenge too!)
Each of these exercises focuses on a different part of the body 👌🏼
10 reps of each exercise
Keep it slow and controlled
👇🏼
▪️1. PELVIC PRESS w ARMS
👉🏼Glutes + hamstrings
Keep your core drawn in at the top to prevent over activation of the lower back.
▪️2. ROLL BACK
👉🏼 Spinal articulation + Abs
Scoop belly button in to initiate movement first, then round thru spine.
▪️3. SINGLE LEG STRETCH
👉🏼 Core stability
Reach straight leg long as you pull opposite knee in..push/pull action.
▪️4. OBLIQUE LEG LOWER TWIST
👉🏼 Obliques + lower abdominals
As L leg lowers, reach L arm across body keeping pelvis still & in neutral.
▪️5. LATERAL REACH
👉🏼 Glutes + lateral stability
Keep core strong, lifting bottom rib cage up to activate waist.
▪️6. DOUBLE LEG KICK
👉🏼 Hamstrings + upper back
Squeeze shoulder blades together & broaden thru collarbones to find lift.
7. PIKE TO BEAR
👉🏼 Whole body challenge
Aim to maintain long spine & stability in core as you move.
There will be a new Pilates class in each week of Countdown to Christmas 🙌🏼 We start 1st Dec on the #freshbodyfitmind app! 😍 Don’t miss it! ✨ #Pilates #fitnesschallenge
ab♥️x
Wearing: @fpmovement
Music: What About Me- King Henry
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2020/11/24