Abs Mat #72
15-30 min Mat
•
15m
No props
Class notes:
1. Supine abs (1) legs in table top, hands behind head, chest lifted - bend and extend left leg, (2) add toe tap when leg is in table top, (3) draw circle with left leg - extend leg, lift to 90, bend knee, extend leg, repeat, (4) reverse direction of circle, (5) scissor toe taps with both legs, (6) repeat 1-4 on opposite side
2. Roll up
3. Seated abs (1) knees bent, feet on mat, genie arms - twist to right, lean back, return to seated, twist to left, lean back, return to seated, (2) add march of legs - lift right leg when twisted to right; left leg when twisted to left, (3) hold leaned back - twist right and left, (4) option to lift legs into table top and continue twisting side to side
4. Rolling like a ball
5. Supine abs (1) toes touch, knees and heels separated, head on mat - single leg toe taps, (2) double leg toe taps, (3) add hip lift when legs are in table top, (4) hands behind head, chest lifted - double leg toe tap and lower chest; legs to table top and lift chest, (5) double leg stretch
6. Cool down (1) knees to chest - draw circles with knees in one direction, reverse direction, (2) feet wide on mat - windshield wiper knees side to side
DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.
Up Next in 15-30 min Mat
-
Athletic Full Body Mat #71
No props
Class notes:
1. Warmup (1) standing - inhale, arms reach overhead; exhale, arms lower by sides
2. Standing squats (1) feet parallel, shoulder width distance - squat and reach arms overhead, (2) hold squat with arms overhead - alternating calf raise, (2) add arms - reach arms back as hee... -
Restorative Full Body Mat #68
No props
Class notes:
1. Seated neck stretching (1) place left hand on head toward right ear, gently draw head to left, (2) slowly flow it out, lowering to left and back to center, (3) draw head to left - gently rotate neck so gaze goes toward left arm pit, continue to rotate in and out, option ... -
Full Body Mat #66
Prop: magic circle
Class notes:
1. Standing with circle (1) circle in hands - step back to reverse lunge on right, extend arms; step forward, bring circle to chest, (2) add pulse into circle when arms extend and when elbows bend, (3) hold lunge - lower and lift arms, add pulse when arms lift and...
