Abs Mat #07
November
•
9m 46s
No props
Class notes:
1. Forearm plank (1) hold plank, (2) alternating hip dips
2. Side forearm plank (1) right forearm parallel to top of mat, left hand to ceiling - hold plank, (2) hip dips, (3) hold side plank - draw left elbow to left knee, extend arm and leg back out, (4) repeat 1-3 on opposite side
3. Supine abs (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross, (6) roll up
4. Seated abs (1) knees bent, feet on mat, arms reaching forward - roll back to c curve, return to seated, (2) bring right leg to table top, extend right leg as you roll back to c curve, return to seated, draw knee back to table top, (3) repeat #2 on opposite side, (4) hold c curve - alternating toe taps, (5) double toe taps, (6) static hold with legs in table top or extend legs to teaser
5. Cool down (1) butterfly stretch
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 November
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Full Body Mat #31
No props
Class notes:
1. Warmup (1) flow mermaid right to left, with forward flexion when moving side to side
2. Side lying right (1) both legs straight, top leg (right) lowers and lifts, (2) hover right leg - lower and lift bottom leg (left), (3) connect feet - both legs lower and lift, (4) hov... -
Abs & Booty Mat #21
No props
Class notes:
1. Bird dog (1) donkey kick in left leg, (2) hold with knee lifted, little pulses up and down, (3) fire hydrant, (4) hold with knee lifted, little pulses up and down, (5) combine donkey kick & fire hydrant (1 & 3), (6) hip circles in one direction, reverse direction, (7) re... -
Restorative Full Body Mat #68
No props
Class notes:
1. Seated neck stretching (1) place left hand on head toward right ear, gently draw head to left, (2) slowly flow it out, lowering to left and back to center, (3) draw head to left - gently rotate neck so gaze goes toward left arm pit, continue to rotate in and out, option ...
