Dynamic core Pilates class | Pilates Live скачать в хорошем качестве

Dynamic core Pilates class | Pilates Live

Engage and strengthen key areas throughout the body with this dynamic Pilates class Difficulty: Tough Length: 45 minutes The class begins in standing then continues into four-point kneeling, onto our sides and onto our backs. The class includes some more challenging exercise sequences so please remember to work to a level that you feel safe and comfortable to do. This class includes: Standing arm and heel raises and side bend Squats with arm opening and heel raises Standing clam Abdominal fold and stretch Standing swimming Hinge to donkey kicks Roll downs Four-point kneeling – cat stretch Cross-taps Tuck and kick with triceps dips Child pose stretch Side bend leg lift and reach Knee dips and leg stretch Side kick Double leg stretch Figure 4 bridge Combined double leg lengthening and criss-cross Rotation stretch Glute and hamstring stretch Sitting upper body stretch The class begins in standing mobilising our arms and legs with some arm and heel raises and side bend movements. We then work our legs with some squats and standing clam movements before engaging our abdominals with an abdominal fold and stretch exercise. We continue to work our leg muscles and balance in standing with a swimming and hinge to donkey kick movement. We then stretch our spines with some roll downs before continuing the class in four-point kneeling on the mat. In four-point kneeling we start with a gentle cat stretch to mobilise the spine then challenge our core with some cross-taps. We then combine working our arms and legs with a tuck and kick with triceps dips before finishing the sequence with a child pose stretch. Onto our elbows we work into a side bend and lift and reach with our top arm and leg, then continue on our sides strengthening our glute muscles with some knee dips and leg stretch and a side kick movement. We then move onto our backs and engage our core with a double leg stretch and figure 4 bridge. We then strengthen our abdominal muscles with a combined double leg lengthening and criss-cross movements. We then cool down with a rotation stretch, glute and hamstring stretches. Finishing in sitting with some upper body stretches. Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky