Home Power Workout #5

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Sybil Riley
5 years ago
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1 Home Power Workout #5 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a certified Studio Pilates International instructor but I understand that sometimes you want to work out and getting into a studio or making it to a class is just not possible. Please enjoy this workout that I have created for you and don t forget that it s the frequency or how often you workout that that drives results... Medical Warning: You should consult your doctor before starting this or any other exercise program particularly if you suspect or are aware you have a coronary condition, a pre-existing injury or pain or any other physical deficiency. Do not over exert yourself and work at your own pace. Stop immediately if you feel pain or discomfort and consult your doctor. By undertaking this exercise program (including the use of any equipment purchased through this program), you acknowledge that you do so at your own risk and that the creators, producers, instructors and distributors of this program (together with their servants and agents) will not be held liable for any personal injury, loss or liability of whatsoever nature (whether for breach of duty or contract) arising because of or in connection with your undertaking this exercise program and advice contained in this program. Hot tips for getting the most out of your workout: Make sure you re well rested and are thinking clearly before starting your workout routine. Ensure you have a comfortable exercise mat to prevent any discomfort and enhance the enjoyment of your class. If you are using equipment ensure you check it before each and every time you use it for signs of wear and tear for your safety. Ensure you have plenty of room and there is nothing you can possibly bump into and cause damage to yourself or to property. Work within your limits at all times...if an exercise looks too difficult for you then don t attempt it. Please omit exercises from this routine if they cause you any discomfort, look too difficult or you do not enjoy. You should never feel any pain in the neck, back or any of the joints at any stage throughout your workout routine. If you do then discontinue immediately and consult a medical practitioner. Set a goal that you can work towards and schedule your exercise in advance and stick to your schedule. Enjoy your workout...

Pendulum Warm up the abs with this exercise Lying on the back with the arms out to the sides and the palms of the hands facing upwards. Knees in tabletop position and the knees squeezed together.

Repeat 5 times each side for a total of 30.

2 Pendulum Warm up the abs with this exercise Lying on the back with the arms out to the sides and the palms of the hands facing upwards. Knees in tabletop position and the knees squeezed together. T-Zone. Inhale as you take the legs over to one side about half way allowing one hip to lift off the mat slightly, exhale and use the abdominals to draw the legs and lower body back to the centre. Repeat 5 times each side for a total of 30. Hundreds Preparation Start sculpting the abs with this Lying on the back with the feet on the mat and the arms up to the ceiling, shoulders down and back away from the ears. Inhale T- Zone. Exhale curl the ribs to the hips lifting the head and shoulders taking the arms down past the body beside the hips whilst extending the toes to the ceiling. Inhale return the start position by bending the knees taking the feet to the mat, returning the head back down and taking the arms back up to the ceiling. 30 reps

Bring your hands down by your hips and simultaneously extend your legs straight up towards the ceiling or on an angle to challenge (as pictured).

3 Hundreds - Lets build the endurance of the abs Lie on your back, with your knees bent and holding the knees. Curl your ribs to your hips by lifting your head and shoulders crunching the abdominals but keeping them flat, T-Zone tight and drawing the navel to the spine. Bring your hands down by your hips and simultaneously extend your legs straight up towards the ceiling or on an angle to challenge (as pictured). Hold this position for 0 breaths and do tiny little pulses with the hands up and down breathe in for the count of five and breathe out for the count of five to get to 00 pulses with the hands. Single Straight Leg - Work the abs and stretch the back of the legs at the same time Lying on the back and take both legs up to the ceiling. Curl the ribs to the hips curling the upper body up. T-Zone tight. Reach up and place the hands behind one calf and stretch that leg towards the head slightly. Exhale as you lower the other leg down towards the mat. Inhale as you scissor the legs and change hands drawing the other leg now towards the head. reps each side for 40 in total.

Scissors This is a tough abdominal exercise...just watch out for the lower back Lying on the back and take both legs up to the ceiling.

Exhale and lower one leg down towards the mat without the abs popping up or any discomfort through the back. Inhale and raise the leg back up to vertical.

5 Reps each side for a total of 30 Clam Kickout Start to tone the butt with the clam 3 Lie on the side with the knees bent, feet back in line with the body, knees in front of the body.

4 Scissors This is a tough abdominal exercise...just watch out for the lower back Lying on the back and take both legs up to the ceiling. Curl the ribs to the hips curling the upper body up. T-Zone tight. Reach the arms down past the hips and arms just an inch off the mat. Exhale and lower one leg down towards the mat without the abs popping up or any discomfort through the back. Inhale and raise the leg back up to vertical. Only take the leg as low as you can maintain the abdominal technique and being pain free. 5 Reps each side for a total of 30 Clam Kickout Start to tone the butt with the clam 3 Lie on the side with the knees bent, feet back in line with the body, knees in front of the body. Roll the top hip forward slightly and keep it forward, create a small space between your waist and the floor, feet up in the air. T-Zone. Exhale squeeze the top buttock and slowly raise the top knee up towards the ceiling keeping the feet together then extend the top leg out straight in line with the body at a 45 degree angle. Inhale return the knee back to the starting position. Do 30 reps each side

Side Butt Bicycle Keep toning the butt with this one 3 4 Lying on the side with the underneath arm outstretched under the head.

Extend the top leg straight out in line with the body and the top hip. T-Zone tight.

Exhale and sweep the leg back in line with the body.

5 Side Butt Bicycle Keep toning the butt with this one 3 4 Lying on the side with the underneath arm outstretched under the head. The underneath leg is bent half in front and half behind and a small gap between the waist and the floor. Extend the top leg straight out in line with the body and the top hip. T-Zone tight. Inhale and bend the knee up to 90 degrees then extend the leg straight out in front of the hip. Exhale and sweep the leg back in line with the body. Continue with the bicycling action of the leg ensuring there is no movement at all through the body and the back, keeping the hips stacked vertically. Do 50 reps each leg. Breastroke Kick Targets the butt in a different way Lying on the stomach with the hands underneath the forehead. T-Zone is tight and drawing it away from the mat. Legs are straight with the feet turned out and the butt squeezed to raise the legs up off the floor. Hold the legs up off the floor without dipping through the back at all and open and close the legs slowly beating the heels together. Breathing in for 5 beats, breathing out for 5 beats. 50 beats in total

Kneeling Side Kick- A real killer and targets both buttocks, one to raise the leg and the other to stabilize Kneel on one knee, with the other leg held out straight and lifted to hip

Exhale and raise the leg squeezing the buttock muscles, inhale and lower the leg without it touching the mat. Repeat 50 times with a 0 second high hold at the end then change sides.

Pressing through the heel of the foot on the ground as you exhale tuck the bottom under and peel the vertebrae one at a time slowly off the floor until the shoulders hips and knees are in

6 Kneeling Side Kick- A real killer and targets both buttocks, one to raise the leg and the other to stabilize Kneel on one knee, with the other leg held out straight and lifted to hip height. Place one hand on your hip and the other on the mat, about 60cm from your knee, so that your hand, head, hip and lifted leg are all in one straight line. T-Zone. Exhale and raise the leg squeezing the buttock muscles, inhale and lower the leg without it touching the mat. Repeat 50 times with a 0 second high hold at the end then change sides. Pelvic Curl Up Single Leg Work on the butt, back of the legs Lying on the back with the feet hip width apart and the knees bent. Inhale T-Zone strong. Take one leg up towards the ceiling. Pressing through the heel of the foot on the ground as you exhale tuck the bottom under and peel the vertebrae one at a time slowly off the floor until the shoulders hips and knees are in one straight line making sure the hips stay square and parallel to the floor the whole time. Inhale hold. Exhale and roll down again slowly one vertebrae at a time until the tailbone touches the mat. x 5 reps each leg.

Hamstring Stretch Loosen the back of the leg with this Lying on your back with the legs straight.

Hold here and breathe deeply for 0 breaths. The tailbone must be on the floor.

7 Hamstring Stretch Loosen the back of the leg with this Lying on your back with the legs straight. Take one leg up towards the ceiling and reach around and hold onto the back of the leg. Hold here and breathe deeply for 0 breaths. The tailbone must be on the floor. You may not be able to get the leg straight up like pictured so only take it as high as you can whilst maintaining technique and feeling a good stretch. Hinge - Target and tone the front of the thighs Kneel on the mat with your arms stretched out in front of you at shoulder height. Exhale as you lean your whole body backwards in one line, like a falling tree, hinging from the knees. Hold for a second and then inhale as you return to vertical. sets of 0 reps.

Quad Stretch - Now give the thighs a stretch Kneeling with one foot up on a wall or chair/couch behind you and one leg out in front. T-Zone.

If you want to increase the stretch you can move the pelvis forwards slightly. Hold for 30 seconds each leg.

Inhale and take the arms up above the head, rotate the body to face the bent leg and exhale to reach with both arms over the straight leg to feel a stretch down the side of the waist and the lower

8 Quad Stretch - Now give the thighs a stretch Kneeling with one foot up on a wall or chair/couch behind you and one leg out in front. T-Zone. Exhale and tuck the pubic bone towards the belly button tucking the bottom under making sure the hips are square. Continue to breathe deeply and focus on the tucking of the pelvis. If you want to increase the stretch you can move the pelvis forwards slightly. Hold for 30 seconds each leg. Spiral Stretch Stretch out the waist and the lower back Sitting with one leg straight and the other leg bent to the knee/thigh. Inhale and take the arms up above the head, rotate the body to face the bent leg and exhale to reach with both arms over the straight leg to feel a stretch down the side of the waist and the lower back. Hold this position breathing deeply for 6 breaths stretching a little further with each breath, then coming back up and changing sides. Make sure there is no pain whatsoever in the lower back with this stretch and you may also feel this stretch slightly in the back of the straight leg if you are tight here. Studio Pilates International 0 - Copying prohibited It is important that before beginning any diet or fitness regime, you consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you. You should immediately seek medical attention if there are any unanticipated changes to your physical condition at any time.

Home Power Workout #6

Home Power Workout #6 This home Pilates mat workout is designed for you to use as a supplement to your Studio Pilates International classes or DVDs. Pilates is always best done under the guidance of a