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Pilates

Here's Test Exercise #3

Here's Test Exercise #3

A.

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B.

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Scissors Kick

Scissors Kick

A.

Lie faceup on floor with legs extended over hips and arms by sides with palms down. Turn legs in and cross right leg over left to start. Then switch legs. Slowly lower legs to 45 degrees, continuing to scissor them. Scissor legs back to start position.

Slow Punches

Slow Punches

A.

Sit on floor with knees bent and ball pressed between thighs, holding backs of thighs with elbows bent out to sides. Round lower back, tuck pelvis, and squeeze glutes and inner thighs to start. Slowly extend left arm forward, rotating fist palm down at eye level. Switch sides; repeat.

Plank Diagonal

Plank Diagonal

A.

Start on floor in plank on palms with feet together. Draw right knee toward chest.

B.

Then extend leg back and out 45 degrees. Switch sides; repeat.

Oblique Tilt

Oblique Tilt

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Bend right knee, drawing foot toward butt, and place ball behind right knee (squeeze ball tightly); point toes, and bring fingertips behind head with elbows bent out to side to start. Rotate torso toward right as you raise right knee out to side, drawing elbow toward knee. Slowly pulse knee up 2 inches and down 2 inches. Switch sides; repeat.

Extended Lift

Extended Lift

A.

Hold ball, and stand with heels together and toes turned out 45 degrees. Extend arms forward at chest height, and raise left leg to hip height. Bend knee slightly, point toes, and rotate leg inward to start.

B.

Straighten left leg, then pulse leg up to touch ball and lower to start position. Switch sides; repeat.

Plié Bend

Plié Bend

A.

Hold ball and stand with feet wide and toes turned out 45 degrees. Raise ball overhead, squat, and lift left heel to start.

B.

Keep arms straight and bend torso toward left, reaching ball over knee. Slowly pulse ball up 2 inches and down 2 inches. Switch sides; repeat.

Wall Squat Rolls

Wall Squat Rolls

A.

Start standing up against a wall with a Pilates ball in the center of your back. Feet should be about a foot away from the wall.

B.

Slowly roll down on the ball to come into a squat position, making sure that knees do not go past ankles. Slowly roll back up. That's one rep.

Leg Circles

Leg Circles

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 the leg forward 45 degrees. Lift it up towards the ceiling, then circle it back down to hip height and return to start. Circles should be dinner plate-sized in circumference. Be sure to keep both hips stacked on top of one another. Repeat in opposite direction.

Side Lying Lifts

Side Lying Lifts

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. Lift leg about two feet in the air.

B.

Lower leg back to hip height. That's one rep.

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