Lower Body Mat Flow #53
< 15 min Mat
•
8m 48s
No props
Class notes:
1. Side lying left (1) bend both knees, hover feet - clam shells, (2) add kick forward with top leg (left leg) - open knee, kick leg forward, bend knee, lower knee, (3) add lower and lift of top leg - open knee, kick leg forward, lower and lift, bend knee, lower knee, (4) bouncing clam, (5) extend top leg, sweep forward, internally rotate - lower and lift, (6) externally rotate - frog bend and extend
2. Repeat side lying series from #1 on opposite side
3. Cool down (1) figure four right, (2) figure four left, (3) feet wide, 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 min Mat
-
Upper Body Mat Flow #51
Props: light set of weights
Class notes:
1. High kneeling upper body with weights (1) arms to T, palms facing floor - tap hips back to hover over heels and make an X with the arms crossing right arm over left; return to T and come to high kneeling, (2) open to T, keep left arm still - right arm ... -
Abs Mat Flow #49
No props
Class notes:
1. Supine abs (1) knees bend, feet shoulder width distance on mat, hands behind head - lift chest and march legs each time chest lifts, (2) add rotation toward lifted knee, (3) pause when twisted to left, extend right leg - lower and lift right leg, (4) criss cross, (5) pau... -
Upper Body Mat Flow #47
Props: light set of weights
Class notes:
1. Kneeling single arm with weight (1) weight in right hand, elbow bends, forearm across midline of body - external rotation in bent arm, open to T, draw elbow back by waist, internal rotation in bent arm, (2) keep arm straight - open to T, move arm forwa...
