Lower Body Pilates

on

 

Wednesday, June 22, 2022

Q: Green Thumb

PAX: Captain Camo, Preach, Dough Girl, Push It

FNG: N/A

The Thang:

Warm-Up (5 minutes)


  • Disclaimer (not a professional)

  • 10 Reach Ups

  • Side shuffle to first light pole, switch coming back

  • 10 Overhead Claps

  • 10 Good Mornings


Warm up lap around this side of church


Hips, Buns, Thighs what!

  • Hot Potato (20 per side)- Lay on side legs extended. Bring top leg in front of bottom leg and then lift up. Switch sides.

  • Large Leg Circles (12 per leg)- Prop on forearm

  • Side Plank Leg Lift (10 per side)

  • Hip Twists (20 total)

  • Pointed Butt Lifts (20 per leg)- On all fours, point toe, lift. Switch legs

  • Knee Curlers (10 per leg)- In plank or on all fours, bring in one knee toward elbow. Switch. 

  • Cat Cow (5)

  • D-Lights (10 per leg)- In down dog position, lift one leg straight up, arch toward the outside, then join back with planted foot. You’re creating a D with your leg. 

  • Child’s Pose (5 breaths)

  • Mini Leg Circles (40 per leg)- On hand and one knee, lift outer leg into the air. Mini circles forward, then mini circles backward. Switch legs. 

  • Hamstring Curls (10 pulses then hold)- Lay on stomach, legs out. Curl legs in and pulse 10 times, then hold for 10 seconds. 


Lap around church


Pilates Abs


  • Lay flat on mat, place hands on belly below navel, breathe laterally, pushing hands up with each breath. Do this 5 times. 

  • Back Check- Place hands under lower back; is your back flat? Press to make sure your back is flush against your mat. Good preparation for all pilates exercises. 

  • 10 Roll Ups- Bring knees into tabletop position, then  head and neck into pilates stance. Roll up using your abs, not your neck! Hold for 3 seconds. Repeat 10 times. 

  • The 100… arms extended out alongside your body. 

  • 10 Roll Ups

  • 20 Pull Pull Switch- Lay on mat, hugging knees into chest. Extend left leg out and lift head and neck into pilates stance. Pull Pull Switch, alternating legs, do 20e. 

  • 10 Double Leg Reach- Lay back and bring legs into tabletop position. Place hands under tailbone and extend legs out to 45 degrees, then slowly draw them back in. Repeat 10 times. 

  • 10 Reverse Crunches- Bring knees into chest. Extend legs straight up into the air; place hands under tail bone. Push legs up into the air using your abs. 

  • 20 Pull Pull Switch

Pilates Legs


  • 15 Point Flex- Lay on side, focused on hips being even. Take top leg, point leg up, flex leg down. 

  • 20 Small Circles- Legs hip width apart, do 10 small circles forward, 10 small circles backward. 


COT

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