17. Double Leg Kick
Pilates for Women
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38s
Lye Face down on the mat with your head down turned to one side. Place one hand inside the other and move them as high on your back as you can with the elbows down to the side. Bend at the knees and perform three kicks toward your glutes, place the legs back down on the mat while you lift your chest off the mat extending the arms long toward your feet. Lower down turn your head to the opposite side and repeat.
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18..Neck Pull
Lye flat on the mat with heels glued together and hands behind the neck. Inhale, lift your head, neck, and shoulders up, then exhale round over aiming your elbows toward the mat. Inhale, stack the back up toward the ceiling. Exhale, round the spine back down to the mat bone by bone.
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19. Side Kick
Lye on your side with your shoulders and hips lined up with the back of your mat. Now place the legs forward on your mat. Prop your head up with your hand or extend your arm long and rest your head down. Lengthen the top leg up parallel to the ground and kick it forward and back. Make the kic...
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20. Teaser
Lye on the mat with your legs in tabletop position (knees directly over hips). Extend the arms to the ceiling and then behind you at a 45-degree angle. Simultaneously extend your legs out as you roll your upper body up to a “V” position. Pause, bend the knees as you roll your body down to your...
