Pilates Side-Lying Leg Lifts
- Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm.
- As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
- Do as many reps on one side for 30 seconds, and then repeat on the other side for an additional 30 seconds.
Sumo Squat With Side Arm Raises
- Stand with legs wide and toes pointed outward slightly.
- Bend down until your knees are over your ankles; raise your arms to just below shoulder height.
- Straighten your legs and lower your arms simultaneously.
- Complete three sets of 15 reps.
- Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
- Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing "cross-legged" stance.
- Immediately jump your legs back out to a wide squat with your hands at your knees.
- Push off your knees and jump your legs together, crossing your left leg in front of your right.
- Repeat as many times as possible for at least 40 seconds.
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