Exercise #11: Leg Circles
Along with the core, single leg circle strengthens the quadriceps and hamstrings. It also promotes a healthy hip joint. It’s a great opportunity to work the abdominals while keeping the Pilates principles of centering, concentration, control, precision, breathing, and flow in mind. Like most Pilates moves, this exercise combines stretching and strengthening of major muscle groups on both sides of the body and promotes balance and improved overall function in your hips.
1. Lie sideways with your hip bones aligned one on top of the other and your legs stacked on top of each other.
2. Lean your legs forward a bit so they are slightly in front of your torso. Point your toes.
3. Step 2 Lift your top leg to hip height and make small circles with your leg.
Exercise #12: Jackknife Sit-Up
Jack knife sit ups are a great low-impact exercise for strengthening the core muscles. They are a great way to tighten the lower abs. Jack knife sit ups will give your abs challenging workout, but the basics are easy to master!
1. Lie on the floor, keeping your hands extended behind the head.
2. Fully extend your legs and ensure that the toes are pointing forward.
3. Exhale and raise your legs and arms to meet in a jackknife position. Bend at the waist while lifting the legs at a 35-45 degree angle so that your back is raised from the floor at the top
4. Lower your arms and legs slowly while returning to the starting position. Control your movement while coming down.
Exercise #13: Forearm Plank
A forearm plank is a core body exercise that strengthens all of the muscles of the core, gives you a stronger low back, and teaches your body stabilization.
1. Assume a push-up position but bend your arms at your elbows so your weight rests on your forearms.
2. Tighten your abs, clench your glutes and keep your body straight from head to heels.
3. Hold as long as you can.
Exercise #14: Tabletop reverse pikes
The tabletop reverse pike targets and trains your arms and core and improves your overall strength and stability. This exercise also engages your shoulders, glutes, and legs, giving you a great full-body workout.
1. Sit on the mat with your knees bent, your arms extended back, your fingers facing the body, and your feet hip-width apart.
2. Lift your butt off the mat, coming into a tabletop position.
3. Lower your hips, straighten the legs and lengthen the spine.
4. Raise your hips, lift your torso and return to the tabletop position.
Exercise #15: Star plank
Star Plank strengthens your obliques and entire core and also help your firm stand. Star Plank not only builds strength in your shoulder and arm, but deep contraction in your oblique muscle and hip. If you learn how to do Star Plank you will have a great new isometric core strength move.
1. Begin in a side plank position with right arm straight below right shoulder and legs long with feet stacked.
2. Reach top arm and leg up and hold, squeezing abdominals.
3. Stay for desired amount of time and switch sides.