Full Body Mat Flow #39
No Props Mat
•
12m
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, (5) bouncing clam
2. Side forearm plank right (1) right forearm on mat, left hand to ceiling - hip dips
3. Reverse table top (1) hips on mat - lean back, bend elbows, press back up to seated, (2) hips lifted - tricep press, (3) add marching when arms straighten
4. Seated abs with legs in table top (1) hands in prayer - twist right and left
5. Repeat side forearm plank series from #2 on opposite side
6. Repeat side lying series from #1 on opposite side
7. Prone (1) cobra rolls, (2) swimming
8. Cool down (1) child’s pose, (2) figure four right, (3) figure four 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.
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