All month on Well + Good’s Club of the Month Coach, Coach SLT Pamela trujillo Helping you hone your Pilates technique just by using it projection and slider–SLT is special to make your muscles tremble for a few seconds. Today’s workout brings it all together with a series of 30-minute full body sliders that will do all of your favorite moves to get it to work. upper body, lower body, and (how can we forget) your core. Here’s a preview of your first five moves to kick off the party, then be sure to watch the video above for the rest of your workout.
Try these 30-minute home Pilates exercises
1. Side board: You will start with your hands on the mat and your feet on the rails in the plank. From here (with your foot still on the slider), kick your right foot towards your left side and extend to your right plank. Slowly slide your foot back to the starting position and do this on the left side. Continue to alternate with control.
2. Resistant to boards with high boards: This is your last move in plank before you lie down on the mat, so make the most of it. Return to high plank, put your hands on the mat and put your feet on the slider, slide both legs forward until you are in bear-board position: shoulders on wrists, muscle tension and knees hovering on the ground two inches. Tighten your muscles and slip back into the normal plank. Be sure to push the rug away with your hands to relieve unnecessary pressure from your shoulders.
3. Sit up: Congratulations, it’s time to get on the mat. Don’t get too comfortable though: it’s time to get up. Put your hands behind your ears and – don’t pull your neck – let your upper abdominal muscles do the job of lifting your upper body up and down.
4. Brittle twisting: Be ready to achieve those goals. Still keeping your hands behind your head, lift your head, neck, and shoulders off the mat and touch your elbows on the opposite knee. You will end this movement by reaching up to the ceiling with both hands and catching up to the finish line.
5. Leg Raise: Still lying on your back, put your hands on your hips, and straighten your legs in the air. Squeeze thighs together, pull the abdomen towards the spine, at the same time slowly lower the legs to the ground and lift back up. If your hamstrings feel tight here, go ahead and pull your legs back slightly. You don’t need to do a lot of movement for this, just lower your legs as far as possible to feel your abdominal muscles bounce.
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