Back strengthening Pilates class | Pilates Live скачать в хорошем качестве

Back strengthening Pilates class | Pilates Live

Pilates class to help strengthen muscles around the lower back and supporting muscles Difficulty: Moderate Length: 40 minutes The class also includes some gentle stretching movements to improve flexibility in the spine. We begin with a gentle warm up in standing then continue down onto the mat on our backs and onto our sides. The class is suitable for most levels but please always work to a level that you feel safe and comfortable to do. This class includes: Standing – toy soldier Squats Toe taps Round the world stretch Roll downs Hip twist with arm opening Single leg stretch with abdo prep One leg circle Bridging Lumbar rotation stretch Side ling – side kick Leg lift sideways Elbow to knee reaches Arm openings Opposite arm and leg stretch Hamstring and glute muscle stretches Frog stretch with deep breathing Sitting spine twist and ‘Y’ stretch The class begins in standing warming up through our arms and legs with a toy soldier movement and squats. We then challenge our balance and core with some toe taps. Then stretch through the spine with a round the world stretch and roll downs. Moving down onto our backs onto the mat we begin to challenge our core control with a hip twist movement and bring in some abdominal strengthening with a single leg stretch with abdo prep. We the mobilise the spine with a bridge exercise before stretching a little more with a rotation movement. Moving around onto our sides we challenge our glute muscles with a side kick and leg lift sideways movement. Then moving up onto our elbows we work our glutes further and obliques with some elbow to knee reaches. We then stretch into rotation on our sides with an arm opening stretch. We then continue the class back onto our backs on the mat and lengthen through the body with an opposite arm and leg stretch. Cooling down with some glute and hamstring stretches as well as a frog stretch with some mindful breathing. Finishing the class in sitting with a spine twist and ‘Y’ stretch. Interested in more Pilates? Join us at https://pilateslive.co.uk/ Facebook:   / pilateslive.co.uk   Instagram:   / pilateslive_vicky   Twitter:   / live_pilates