express pilates workout #2

Ready to work on your core and flexibility? Get started with our easy-to-follow instructions below. You've got this.

the warm up

Don't forget to warm up before you get started! Click on each exercise to see a demonstration:

Accordion in HTML5
Head Tilt
Full Roll Down
Back Stroke
Lateral Bend
Chair Sits

the workout

Duration: 30 mins | Level: Beginner/Intermediate | Equipment: Yoga mat

10 exercises / 45 seconds on / no rest / repeat circuit x 3 / rest 45 seconds in between circuits

Accordion in HTML5
Prisoner Squat Starting with your hands behind your head Inhale - to bend your knees and sink your hips down till your thighs are parallel to the floor.

Exhale - to drive through your feet back to an upright position

Lunge With Leg Lift (right) Inhale - to step the right leg back into a lunge

Exhale - to pull the right knee into the chest. Repeat on same side.

Lunge With Leg Lift (left) Inhale - to step the right leg back into a lunge

Exhale - to pull the right knee into the chest Repeat on same side.

Pike Into Push Up Inhale - to push hips back into a pike position

Exhale - to shift forward into a high plank and move into a push up Modifications: Place knees on ground for a regression of the push up

Swimming in Prone

Lying on your stomach.

Inhale - lift arms and legs off the mat keeping core active.

Exhale - pulse opposite arm and legs for four counts.

Inhale - pulse opposite arm and leg for four counts.

Criss-Cross Lie on your back with your legs in table top Exhale - extend one leg and bring your elbow to the opposite knee, inhale to hold

Exhale - change to the other side.

Scissors

Inhale to prepare with legs extended to the ceiling and upper body flexed

Exhale - lower one leg down just off the mat whilst reaching hands to the top flexed leg.

Inhale - to switch legs.

Exhale - reach opposite leg to the ceiling and other leg toward the floor.

Inhale - to switch legs.

Shoulder Bridge/Hip Roll Inhale to prepare lying on your back

Exhale - extend hips to the ceiling and hold. Inhale - lower pelvis

Heel Lift in Bridge Position Hold a bridge position and execute alternating heel lifts.

Roll Up

Inhale - reach arms above head keeping ribs melted.

Exhale - lift head off matt and sequentially roll off the mat until seated with the pelvis vertical and arms reaching forward in a flexed spinal position.

Inhale - tuck the tail bone under.

Exhale - to roll down until lying back in the starting position.

core challenge finisher

Duration: 2-mins

Accordion in HTML5
Plank With Hip Dips

cool down & mindfulness

The cool down is just as important as the warm up! Follow these simple moves, to help you end on a high.

Duration: 2-mins

Accordion in HTML5
Shell Stretch
Cat Stretch
Cow Stretch
Lateral Bend
Upper Back Stretch
Downward Dog/Pike Position
Arm Hang Stretch

 

If you need a hand with these exercises, please ask one of the team who will be happy to help.

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