Lower Body & Abs Mat Flow #38
All Mat Classes
•
13m
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 forward and back (5) hold squat - calf raise; heels lift, arms lower; heels drop, arms lift, (6) curtsy lunge left, (7) add on - when in standing, bring right leg into table top, (8) hold in curtsy lunge - little pulses up and down, (9) repeat 6-8 on opposite side
2. Supine abs (1) legs in table top, Pilates V in feet, knees separated, arms hovered over mat, chest lifted - frog choreography, (2) reverse direction of frog choreography, (3) legs in table top, feet parallel - extend legs to 45, lift straight legs to 90, table top, repeat, (3) reverse direction - straight legs to 90, straight legs lower to 45, table top, repeat, (4) legs in table top, toes touch, heels and knees separated - alternating toe taps, (5) scissor toe taps, (6) double toe tap, (7) thread hands through legs, grab outside of shins - rolling like a ball
3. Seated abs with legs in table top (1) static hold
4. Forearm abs (1) place forearms on mat, extend legs to 45 - scissor legs, (2) bicycle legs
5. Cool down (1) feet wide on mat, windshield wiper legs 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.
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