![]() ![]() Gain Strength and Flexibility with Daily Pilates Moves Repeat this lift and lower pendulum movement for 60 seconds. Return to center and lower knees to the opposite side. Let knees fall to one side, keeping the low back on the floor. Bend the knees to a 90-degree angle with the legs together. Pendulum: Lie on the back, face up, and extend the arms to the sides with palms facing up.Keeping the low back on the floor and core engaged, circle the arms around and down to reconnect with the knees. As you extend your legs out, reach both arms overhead while straightening your legs. Double-Leg Stretch: Lying on the back, face up, bring both knees into the chest, curl the head and neck up to round through the cervical spine, and place one hand on each knee.left leg out-left elbow in and across to right knee.) Switch elbow to the knee (bicycle style), increasing speed and alternating legs in and out, and repeat for 4-6 rotations. Extend one leg out, hovering above the floor, and bring the corresponding elbow in to touch the opposite knee. ![]() Lying on your pack with your knees at your chest, place your hands behind the head with elbows out.
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