Make sure to maintain your C-shaped form. Use your abdominals and glutes to push the carriage back and forth. Then round your back, forming a C-shaped spine from your neck down to the tailbone. Position your feet against the shoulder rests. Start position. Kneel on the carriage and place both of your hands on the foot bar.Start with two springs for resistance and the foot bar up. Target. This move strengthens your abdominal muscles together with your knee joints, hamstrings, quad and calves.Pilates Reformer Exercises for the Abs Knee stretches (round back) This move is also doable with a Pilates Mat. Variations. You can do this exercise one leg at a time if you prefer. Perform this exercise five times, then move your legs in the opposite direction. Inhale as you rotate outward from the hips, and exhale as you bring your legs up. Movement. Move your legs in small outward circles, sliding the carriage back and forth as you go.Keep your toes pointed, hands on the side and palms flat on the platform. Stretch your legs up and position them at a 45-degree angle. Slide the carriage back to slip each foot into the strap loops. Start position. Hold the straps, then lie down on the carriage with your knees bent and your feet resting on the foot bar.Start with two springs for resistance and the extension straps attached. It also stretches your adductors, glutes, quads, hamstrings and calves while keeping the abs engaged. Target. This move stabilises your pelvis and hip joints. We call this variation the tendon stretch. Finally, perform the same movement with the toes back on the foot bar but with your heels slightly raised. When done, perform the footwork exercise with your heels resting on the foot bar this time. For this variation, your feet should be in C-shaped form.
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