Abs Mat #49
November
•
9m 2s
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) pause when twisted to right - lower and lift left leg, (6) legs in table top, hands behind head, chest lifted - double toe tap, (7) twist knees to right, toes to left - toe tap; twist knees to left, toes to right - toe tap
2. Side forearm plank left (1) left forearm on mat, right hand to hip - hip dips, (2) static hold in side plank
3. Abs propped on forearms (1) forearms on mat, legs in table top - tilt knees side to side, (2) tilt left, extend legs, bend knees, tilt right, extend legs, bend knees, repeat, (3) tilt left, extend legs, hold legs extended tilt to right, bend knees, extend legs, repeat
4. Repeat side forearm plank series from #2 on opposite side
5. Cool down (1) swan
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 #12
No props
Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind head - roll back to c curve, return to seated, (2) hold in c curve, little pulses up and down, (3) hold in c curve, march legs, (4) scissor toe taps, (5) pause when right leg is in table top, return to seated, rotate t... -
Lower Body Mat #81
Prop: light set of weights
Class notes:
1. Squats with weights (1) feet parallel shoulder width distance - squat with bicep curls, (2) add alternating lift of leg to table top when standing, (3) bring hands in front of chest - squat and add rotation side to side when standing, (4) add alternatin... -
Restorative Lower Body Mat #23
Props: band, strap, or scarf (something to assist with a hamstring stretch)
Class notes:
1. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
2. Supine (1) pelvic rocks, (2) arms to T, feet mat width distance - knock knees to right fin...
