Challenging core strength and stability (with foam roller) | Pilates Live скачать в хорошем качестве

Challenging core strength and stability (with foam roller) | Pilates Live

Tough Pilates class focusing on core strength and stability Difficulty: Tough Length: 33 minutes Energising class using the foam roller to add challenge and variety. The class begins in standing then continues into four-point kneeling, onto our backs and on our sides on the mat. The class includes some tough movement sequences so please remember to work to a level that you feel safe and comfortable to do. The class includes: Standing alternate marches Curtsey squat with arm raises Spine twist Mini squat and alternate leg stretch Split squats with rotating arms Roll downs Cat stretch Press up on roller Child pose Hip dip planks Marching bridge Split legs and abdo prep Tap downs Double leg stretch Side lying toe taps forward and back Inner thigh lift Arm opening stretch Rotation stretch Glute and hamstring stretches Sitting mermaid stretch and spine twist The class begins in standing warming up with some alternate marches, then work our arms and legs with some curtsey squats with arm raises. We then mobilise our spines with a spine twist using the roller behind our backs. We continue with the roller behind our backs for a mini squat with alternate leg stretch. Then using the roller between our hands again we work our legs further with some split squats and rotating arms. We then roll down into four-point kneeling to continue the class. In four-point kneeling we start with the roller under our hands with a cat stretch then challenge our upper body with some press ups. We then continue to use the roller to challenge our upper body and abdominals with some hip dip planks. We then move onto our backs on the mat, starting with the roller under our feet for a marching bridge movement. We then use the roller under one foot for a split leg and abdo prep movement. Placing the roller between our knees we then engage and strengthen our abdominals further with some tap downs then into a double leg stretch with the roller between our hands. Moving onto our sides with then challenge our glute muscles with a forward and back leg tap using the roller under our lower leg to challenge the control and stability of the movement. We continue on our sides to work our inner thigh muscles then stretch our upper body with an arm opening stretch. Moving onto our backs again we then cool down with a rotation stretch, glute and hamstring stretches. Finishing the class in sitting with a mermaid stretch and spine twist. _____________ Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky