!~

blogilates: POP Pilates: Lower Body Lifter Workout 1. Dancing Crab x10 Right x 10 Left. FOR: raising your heart rate, balance, and core strength. HOW: Get on all fours, hips to the ceiling. Raise your right hand and your left leg. Touch and come back down. Finish 10 on one side then switch and do the other side. This is a CHALLENGING move! MODIFICATION: Just raise leg. Keep both arms down. 2. Prisoner Circles x30 front x30 back, switch sides FOR: Butt and thighs. HOW: Hands behind your head, get down on one knee and raise other leg to hip height. Straighten that leg out and simply do tiny circles forward without wobbling your center. Stay tight. Abs in. MODIFICATION: Lay down on your side as you do the leg circles. 3. Single Leg Butt Pulse x20 Right x20 Left FOR: Glutes and hamstrings. HOW: Lay flat on your belly, forehead on your hands. Straighten and lift one leg, point toes, and pulse up! 4. Grasshopper x30 FOR: Butt. HOW: Point toes together with knees wide like a diamond as you lay on your stomach. Forehead on hands. Raise knees a few inches off the mat. That’s it. It is a small movement. 5. Side Leg Lift x20 Right x20 Left FOR: Inner and Outer thighs. HOW: Lay on your side, POINT toes on way UP and FLEX feet on way DOWN. Go as high as you can. Control and go slowly. To print, simply click on photo and save image.

blogilates:

POP Pilates: Lower Body Lifter Workout

1. Dancing Crab x10 Right x 10 Left.

FOR: raising your heart rate, balance, and core strength. HOW: Get on all fours, hips to the ceiling. Raise your right hand and your left leg. Touch and come back down. Finish 10 on one side then switch and do the other side. This is a CHALLENGING move! MODIFICATION: Just raise leg. Keep both arms down.

2. Prisoner Circles x30 front x30 back, switch sides

FOR: Butt and thighs. HOW: Hands behind your head, get down on one knee and raise other leg to hip height. Straighten that leg out and simply do tiny circles forward without wobbling your center. Stay tight. Abs in. MODIFICATION: Lay down on your side as you do the leg circles.

3. Single Leg Butt Pulse x20 Right x20 Left

FOR: Glutes and hamstrings. HOW: Lay flat on your belly, forehead on your hands. Straighten and lift one leg, point toes, and pulse up!

4. Grasshopper x30

FOR: Butt. HOW: Point toes together with knees wide like a diamond as you lay on your stomach. Forehead on hands. Raise knees a few inches off the mat. That’s it. It is a small movement.

5. Side Leg Lift x20 Right x20 Left

FOR: Inner and Outer thighs. HOW: Lay on your side, POINT toes on way UP and FLEX feet on way DOWN. Go as high as you can. Control and go slowly.

To print, simply click on photo and save image.

(Source: blogilates, via fitnessloveaffair)

blogilates: POP Pilates Bikini Ready Abs Workout! 1. Torso Twist: Targets the obliques. Balance on your tailbone with back tall, knees bent, and ankles crossed. Now hold your hands together and bring your elbows wide. Inhale and try to touch your right elbow to the mat. Exhale and lift back towards center. Inhale and take your left elbow down to the mat. Exhale to center. Modification: Keep your heels down. Try 20 of these! 2. Cork Screw: Targets the lower abdominals. Rest on your elbows and tailbone with legs extended and heels pressed against each other, toes pointed. Make sure to keep your chest open with your shoulders back and away from your ears. Now imagine that there’s a clock in front of you. Keeping your legs straight, take your feet from 12 to 3 to 9 then back to 12 to complete 1 circle. Then reverse and go counter clockwise. Breathing: Inhale as your lower and exhale as you lift. Modification: Keep knees bent at a 90 degree angle as your circle the “clock”. Try 12 of these, alternating between clockwise and counter clockwise motions. 3. Criss-Cross: Targets the transverse abdominals. Lie on your back and place your hands on the nape of you neck behind your head. Keep your elbows wide! Now lift your shoulders off the mat so that your upper abs are engaged. Bring your left knee into your body as you lift your right shoulder towards that knee. Hold for 2 seconds, then switch! Breathing: Exhale as you reach and hold and inhale to switch. Try 20 of these. 4. Side Plank: Targets the obliques. Come onto your side and place your palm right underneath your shoulder with legs extended along the edge of your mat. As you come into your side plank, try to actively push your hips upwards to really engage the obliques. Hold for about 30 seconds! Then switch sides. Modification: Go onto you elbow and knee. 5. Teaser: Focuses on your total core strength. Begin lying on your back with arms extended behind you and legs elongated in front of you. Take a big inhale through your nose and on the exhale, squeeze your abs and lift up into a “V”. If this is difficult, don’t be discouraged! Simply go as high as you can and bend the knees if you need to. You’ll get stronger with time and practice. Try to holder your teaser for about 20 seconds. Great job! Now repeat this whole sequence 3 more times to complete your full Pilates Bikini Abs workout. Wanna print? Here’s the link to download the PDF » POP Pilates Bikini Ready Abs PDF

blogilates:

POP Pilates Bikini Ready Abs Workout!

1. Torso Twist: Targets the obliques. Balance on your tailbone with back tall, knees bent, and ankles crossed. Now hold your hands together and bring your elbows wide. Inhale and try to touch your right elbow to the mat. Exhale and lift back towards center. Inhale and take your left elbow down to the mat. Exhale to center. Modification: Keep your heels down. Try 20 of these!

2. Cork Screw: Targets the lower abdominals. Rest on your elbows and tailbone with legs extended and heels pressed against each other, toes pointed. Make sure to keep your chest open with your shoulders back and away from your ears. Now imagine that there’s a clock in front of you. Keeping your legs straight, take your feet from 12 to 3 to 9 then back to 12 to complete 1 circle. Then reverse and go counter clockwise. Breathing: Inhale as your lower and exhale as you lift. Modification: Keep knees bent at a 90 degree angle as your circle the “clock”. Try 12 of these, alternating between clockwise and counter clockwise motions.

3. Criss-Cross: Targets the transverse abdominals. Lie on your back and place your hands on the nape of you neck behind your head. Keep your elbows wide! Now lift your shoulders off the mat so that your upper abs are engaged. Bring your left knee into your body as you lift your right shoulder towards that knee. Hold for 2 seconds, then switch! Breathing: Exhale as you reach and hold and inhale to switch. Try 20 of these.

4. Side Plank: Targets the obliques. Come onto your side and place your palm right underneath your shoulder with legs extended along the edge of your mat. As you come into your side plank, try to actively push your hips upwards to really engage the obliques. Hold for about 30 seconds! Then switch sides. Modification: Go onto you elbow and knee.

5. Teaser: Focuses on your total core strength. Begin lying on your back with arms extended behind you and legs elongated in front of you. Take a big inhale through your nose and on the exhale, squeeze your abs and lift up into a “V”. If this is difficult, don’t be discouraged! Simply go as high as you can and bend the knees if you need to. You’ll get stronger with time and practice. Try to holder your teaser for about 20 seconds.

Great job! Now repeat this whole sequence 3 more times to complete your full Pilates Bikini Abs workout.

Wanna print? Here’s the link to download the PDF » POP Pilates Bikini Ready Abs PDF

(Source: blogilates, via fitnessloveaffair)

damnshesfit: POWER PRESS | WORKS CHEST, ABS, HIPS & LEGS.go into a v sit position and then go into a crest. as you pressup you’re extending your legs straight. breathe out as you extend your legs out. it’s a great move to tone your lower belly, upper abs, and you’re also working out your shoulders.modification; keep one heel on the ground and alternate.

damnshesfit:

POWER PRESS | WORKS CHEST, ABS, HIPS & LEGS.
go into a v sit position and then go into a crest. as you press
up you’re extending your legs straight. breathe out as you
extend your legs out. it’s a great move to tone your lower
belly, upper abs, and you’re also working out your shoulders.
modification; keep one heel on the ground and alternate.

(Source: berryhealthy, via fitnessloveaffair)

damnshesfit: REACH AND SQUEEZE | WORKS BACK, OBLIQUES & BUTT. lift up into a side plank position and make sure your elbow is in line with your shoulder. take the dumbbell over your head. at the same time you’re lifting up one of your legs and bringing that dumbbell down. do 12 reps, repeat on opposite side.

damnshesfit:

REACH AND SQUEEZE | WORKS BACK, OBLIQUES & BUTT.
lift up into a side plank position and make sure your elbow is in line with your shoulder. take the dumbbell over your head. at the same time you’re lifting up one of your legs and bringing that dumbbell down. do 12 reps, repeat on opposite side.

(Source: berryhealthy, via fitnessloveaffair)

keirafighting:

most of these look so freaking amazing. I’m getting organised this week and planning my meals, so I’m looking for yummy things I can prepare to keep my food interesting!

(Source: health-heaven, via fitnessloveaffair)