Posts Tagged ‘ abdominals ’

Work Out video of the Day: Core Training – Part 3.

Level: intermediate if you roll half way down. More advanced if you roll all the way down. Keep your chin close to your chest, lengthening your neck.

Targets:core muscles, abdominal and back muscles. Also stretches the back side of your thigh and your back.

Reps and sets: do 2 to 3 sets of 10 repetitions in both sides.

Tips: if you have a sensitive tailbone use pads to cushion the area of your back. If you feel any discomfort in your back do not roll back too much, always avoid lower back pain.


Work out video of the Day: Cordination – Pilates

coordination Work Out – Core Strength

Level: basic if you keep your legs half way down, intermediate if you lower your legs at eye level.

Targets:  abdominal wall, core muscles,  legs and arms.

Reps and sets: 4 sets, 5 repetitions each. The first: open and close your legs. The second : tap your heels. The third: criss-cross your legs. The fourth: scissors kicks.

Work out video of the Day: The Hundred – Pilates

The Hundred Exercise Training – Pilates

Level: basic with the legs higher or intermediate with your legs low.

targets:core muscles, arms and legs.

sets and reps: one set, pump your arms up and down.Breathing in and out for five counts each, until you reach 100.

Tips:keep your neck and your shoulders relaxed. Your back has to be flat on the bed. 



Lets sculpt your thighs and buttocks

Today’s routine targets your core, hips, thighs and your butt. Remember to engage your abdominals at all times and to keep your shoulders and your hips square. This Pilates on the mat exercise is one of my client’s favorites, I hope it will also be your favorite routine!
The Bycicle.
1-Lie on your side using a rolled towel. Your legs should be straight and your feet pointed.
2-Move both legs in front of you, so you can see your toes in front of you. Keep your back straight and move your other arm in front of you, rest your palm down.
3-Raise the top leg to hip level, and bend your knee into your chest.
4-Inhale and begin to move the leg, doing the bicycling movement.Breathe normally.
5-Do 10 repetitions in one direction,then repeat 10 more in the opposite direction.
6-Do 1 or 2 sets in both directions. Always rest in between the sets.

10 minute abs routine

Today we will target the same muscle group, the obliques. I can assure you that this 5 exercises for your abdominal wall and your core will make the difference in terms of strength and muscle definition. My Pilates clients love this core exercises! Next week I will explain different exercises, I will target the butt and thighs.
Exercise # 5
The Twist.
1-Lie on your back with both knees bent and your feet on the floor. Hands behind your head, supporting your head. Remember to keep your elbows out at all times!
2-Inhale and curl up, just a couple of inches off the floor. You need to keep the tip of your shoulder blades on the floor.
3-From there, pull your stomach and your ribs in, twist your torso to one side and then to the other side. Exhale every time you twist your torso.
4-Rest your back and head down.
5-Do 5 repetitions on each side, alternating sides. Always rest after every repetition.
6-Do 3 sets of 10 repetitions each.

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