5. Rolling Like a Ball
Pilates for Women
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38s
Sit on your mat with knees bent in close to your chest. Place hands on your ankles, pick your feet off the mat and balance. Actively push your ankles into your hands to keep your arms engaged. Slowly roll back to the base of your shoulder blades and back up. Inhale as you roll back, exhale to engage the abdominals while rolling back up.
Up Next in Pilates for Women
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6. Single Leg Stretch
Lye flat on the mat to begin. Bend both knees into table top position. Lift your head, neck and shoulder off the mat. Then bend one knee tight into your chest with side elbows as you extend the other leg straight out. Slowly switch legs.
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7. Double Leg Stretch
Lye flat on the mat. Bend both knees into the chest and place one hand on each ankle. Lift your head, neck, and shoulders off the mat. Simultaneously extend your arms over your head as you extend the legs out. Pause, bend back into your starting position. If you have a sensitive low back, ke...
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8. Single Straight Leg
Start lying flat on the mat. Bend both knees into the chest first, then extend both legs up to the ceiling. Lift your head, neck, and shoulders. Reach up with both hands to grab the ankle of one leg. Pull that leg toward your body as you lower the opposite leg down toward a 45 degrees angle. ...