Lower Body Mat #53
Mat Challenge
•
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 Mat Challenge
-
Full Body Mat #78
No props
Class notes:
1. Warm up (1) pike and peddle out feet
2. Plank (1) flow plank to pike, (2) hold plank - alternating leg lifts, (3) step feet out and in, (4) hold wide stance - shoulder taps
3. Standing (1) feet parallel, hip width distance - alternating knee drives, (2) add squat, (3) ho... -
Abs Mat #72
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... -
Full Body Mat #77
Prop: resistance band
Class notes:
1. Warm up (1) flow mermaid side to side
2. Supine abs with band around thighs (1) hands behind head, knees bent, feet on mat - crunches with marching, (2) add bend and extend of leg that is lifted, (3) crunches with marching, twist toward knee that is lifted, ...
