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Core

Side Lying Kicks

Side Lying Kicks

A.

Start laying on side, supporting head with bent arm, legs extended slightly forward and bent at a small diagonal. Lift and straighten top leg, bringing it in line with spine and lifted at hip height. Bring leg forward 45 degrees, flexing toes.

B.

Bring leg back in line with the spine, pointing toes.

Single Leg Bridge with Leg Dips

Single Leg Bridge with Leg Dips

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Lift pelvis up to bridge position, then lift one leg out and straight up to the ceiling.

B.

Keeping the leg straight, lower it down to hip height, then lift it back up to the ceiling. Keep both hips level, hipbones pointing toward the sky.

Single Leg Bridge with Toe Taps

Single Leg Bridge with Toe Taps

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Lift pelvis up to bridge position then lift one leg into table top position.

B.

Keeping the top knee bent and maintaining the bridge position, lower and lift the leg to taop the toe down towards the floor, then lift it back to table top. Keep both hips level, hipbones pointing toward the sky.

Bridge Pulses with Outer Ring

Bridge Pulses with Outer Ring

A.

Start laying on back and thread both feet through the Pilates ring. Place the pads above the knees on the outside of thighs. Bend knees, bring feet flat on floor, wider than hip-width distance apart, until knees and ankles are in line. Lift pelvis up to bridge position and then drop tailbone down, as if sitting in a chair.

B.

Lift right back up to the bridge, pressing out on the ring the whole time. Keep the movement isolated by flexing and extending at your hips. Lower and lift for one set then lower pelvis back down to the floor.

Bridge with Outer Ring

Bridge with Outer Ring

A.

Start laying on back and thread both feet through the Pilates ring. Place the pads above the knees on the outside of thighs. Bend knees, bring feet flat on floor, wider than hip-width distance apart, until knees and ankles are in line. Lift pelvis up to bridge position and press out on the ring until you feel your "saddle bags" activate. Continue pressing and releasing for one set then lower pelvis back down.

Bridge Pulses with Ring

Bridge Pulses with Ring

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Place Pilates ring in between thighs, just above knees. Squeeze in on ring, so that knees and ankles are lined up. Lift pelvis up to bridge position then drop tailbone down, as if sitting in a chair.

B.

Lift right back up to the bridge, squeezing the ring the whole time. That's one rep. Keep the movement isolated by flexing and extending at your hips. Lower and lift for one set then lower pelvis back down to the floor.

Bridge Squeezes with Ring

Bridge Squeezes with Ring

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Place Pilates ring in between thighs, just above knees. Squeeze in on ring, so that knees and ankles are lined up. Lift pelvis up to bridge position.

B.

Squeeze in on the ring, then release the ring. That's one rep. Continue squeezing in and out to complete reps. Lower pelvis back down between sets.

Basic Bridge

Basic Bridge

A.

Start laying on back with knees bent and feet flat on floor, hip-width distance apart. Use abdominals to lift pelvis off the ground, forming a diagonal line from shoulders to knees. Hold until you feel the hamstrings and glutes start to warm up.

Test Exercise 2

Test Exercise 2

A.

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Perfect Your Stroke

Perfect Your Stroke

A.

Sit tall with feet strapped in and knees bent; lift and hold ends of handle (pinkie fingers hang off) with arms extended forward over knees. (This is called the catch.)

B.

Keep arms and back straight and powerfully drive legs back (resist the urge to pull your arms here) until they’re almost straight, then tighten your core and lean your torso back 45 degrees. (This is called the drive.)

C.

Now pull elbows back, bringing handle to touch lower part of chest. Reverse movement: Extend arms, sit up so torso is perpendicular to floor and handle glides over knees, then bend knees and return to the catch. The easy way to remember all of this: legs, core, arms; then arms, core, legs.

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