Full Body Mat #31
November
•
21m
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) hover both legs - scissor feet, (5) rest legs on mat, bottom arm (left) extends forward resting on floor, right hand behind head - side crunch, (6) add lift of right leg when in side crunch, (7) lift both legs when in side crunch, (8) side crunch and hold - scissor legs
3. Bridging (1) feet wide, externally rotated - articulate lower and lift, (2) hold in high bridge - knees open and close, (3) lift heels - hinge lower and lift, (4) hold in high bridge - knees open and close
4. Repeat side lying series from #2 on opposite side
5. Prone (1) reach arms back - swim arms and legs, (2) reach arms forward - swim arms and legs, (3) swim feet, sweep arms forward and back, (4) child’s pose
6. Plank (1) cat/cow, (2) flow plank to pike
7. Reverse table top (1) hips on mat - bend and extend elbows, (2) reverse table top, hips lifted - tricep dips
8. Supine abs (1) double leg stretch, (2) bicycle legs, (3) scissor legs, (4) double straight leg stretch
9. Cool down (1) seated, arms to ceiling - grab right wrist with left hand, lateral flexion to left, (2) repeat #1 on opposite 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 November
-
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 ... -
Full Body Mat #39
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, (...
