Three Of My favorite Pilates Exercises..

These are three Pilates exercises that I have become accustomed to doing on a regular basis. Plan on doing these with some streches, or any beginners Pilates, a few times a week, in addition to cardio, since Pilates isn’t aerobic.. For these Pilates exercises you will need your form fitting leggings and tank, Pilates Mat, an Exercise Ball, and Yoga Blocks..

1. Ball Lift- Lie on your back with the exercise ball between your feet. Clasp your hands behind your head. Engage your abs and squeeze the ball between your feet. Keep your legs straight and lift the ball towards the ceiling. Stop when your legs are perpendicular to the floor. Lower the ball back to within one inch of the floor. Repeat the ball lift at least 10 times.

2. Pilates 100- This is the most basic and commonly used of Pilates. Lie on your back with your knees bent. Bring both knees into the chest to form a tabletop position. Point your toes, squeeze your heals together, and extend legs long and lower to a 65 degree angle while keeping the abs engaged and back connected to the mat. Bring your head, neck, and shoulders off the mat and extend your arms by your side. Hold this position throughout the exercise. With your arms straight out by your sides, begin pumping your arms up and down using your triceps, inhaling through the nose for 5 pumps and exhaling out of the mouth for 5 pumps for a total of 10 pumps. <a href=”http://“>http://&lt;a href=&quot;https://click.linksynergy.com/fs-bin/click?id=fHaYVQMRhps&amp;offerid=505748.10003272&amp;subid=0&amp;type=4&quot;&gt;&lt;IMG border=&quot;0&quot; alt=&quot;Gaiam.Yoga Banner&quot; src=&quot;https://ad.linksynergy.com/fs-bin/show?id=fHaYVQMRhps&amp;bids=505748.10003272&amp;subid=0&amp;type=4&amp;gridnum=16&quot;&gt;&lt;/a&gt; 3. Single-Leg Glute Bridge- Lie on your back with knees bent and feet placed enough to your but that you can almost touch them. Extend your arms down by your sides and your left leg up toward the ceiling, foot flexed. Place the block on top of your left foot. On an exhale, lift your hips up toward the ceiling, engaging your gluteus and abs while keeping the block steady. Slowly lower your hips back down and repeat for 10 Reps. Switch sides and repeat. <a href=”http://“>http://&lt;a href=&quot;https://click.linksynergy.com/fs-bin/click?id=fHaYVQMRhps&amp;offerid=505748.10003255&amp;subid=0&amp;type=4&quot;&gt;&lt;IMG border=&quot;0&quot; alt=&quot;Gaiam Restore Products Banner&quot; src=&quot;https://ad.linksynergy.com/fs-bin/show?id=fHaYVQMRhps&amp;bids=505748.10003255&amp;subid=0&amp;type=4&amp;gridnum=13&quot;&gt;&lt;/a&gt; <a href="http:////pagead2.googlesyndication.com/pagead/js/adsbygoogle.js

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