Full Body Mat Flow #41
All Mat Classes
•
32m
No props
Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands toward foot, return to starting position, (4) add rotation, reach hands to outside of left knee when chest lifts, (5) repeat 1-4 on opposite side, (6) single straight leg stretch, (7) helicopter
2. Side lying right (1) clam shells, (2) extend both legs, lower and lift top leg (right), (3) draw little circles in one direction, reverse direction, (4) sweep leg forward and back
3. Bridging (1) feet parallel hip width distance - articulate lower and lift, (2) hold in high bridge, left leg in table top - halfway hip dips, add extension of left leg when hips lift, (3) hold in high bridge, left leg extended - lower and lift leg, (4) both feet on mat - articulate lower and lift, (5) repeat 2-3 on opposite side
4. Repeat side lying series from #2 on opposite side
5. Bird dog (1) donkey kicks, (2) hold with knee lifted - little pulses up and down, (3) hold with knee lifted - bend and extend leg, (4) extend leg - lower and lift, (5) rainbow leg right and left, (6) repeat 1-5 on opposite side
6. Forearm plank (1) alternating hip dips, (2) flow forearm plank to forearm pike
7. Prone (1) reach arms back by hips, hover legs - swim feet, (2) reach arms forward - swim arms and legs, (3) swim feet, breast stroke in arms, (4) cobra rolls, (5) swan rolls
8. Cool down (1) child’s pose, (2) press up through table top, drop hips to swan, press back to child’s pose, repeat, (3) child’s pose, (4) walk hands to right side of mat, finding stretch through left side of body, (5) walk hands to left side of mat, finding stretch through right side of body, (6) figure four stretch right, (7) figure four stretch left
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 All Mat Classes
-
Full Body Mat Flow #40
Props: resistance band
Class notes:
1. Standing with band (1) place band just above knees, feet parallel, keeping tension in band - squat, (2) hold squat - walk it out side to side, length of the mat, (3) add on - walk out to left, stand on left foot, extend and lift right leg, walk out to right... -
Full Body Mat Flow #39
No props
Class notes:
1. Side lying left (1) bend bottom leg (right), extend top leg (left) - rainbow top leg forward and back, (2) make rainbow smaller and smaller, (3) little circles in one direction, reverse direction, (4) top knee bends, lower and lift top leg keeping shin parallel to mat, (... -
Lower Body & Abs Mat Flow #38
No props
Class notes:
1. Standing (1) feet parallel shoulder width distance, hands to chest in prayer - squat, (2) add arms - standing, hands by sides; squat, hands to prayer, (3) add on - squat, arms over head; standing, arms by sides, (4) hold squat - little pulses up and down, moving arms for...
