PILATES
Pilates instructor Louise Kennedy shares six moves to strengthen your core,tighten your abs and cinch in your waist.
LOUISE REVEALS HOW to concentrate onthe movement for that all important mind-body coordination, and how to carryout themoves with precisionand control, whileusing the correct breathwork to deepenthe connection to thecore, to intensify themovement, and calmthe mind...
TOE TAPS:
●Lie onyour back, with your legs in tabletop position –knees over hips, knees and feet hip distance apart with a90-degree angle behind your knees.
● Engage your abs bypulling them in and up. Sink navel tospine and draw abs uptowards your neck.
● To make it more challenging, slowly and gently curl upyour head, neck and shoulders and place your hands behind your head.
LOWER LIFT:
●Lie onyour back, bring knees into chest, then curl up your head, neck and shoulders and place your hands behind your head.
● Engage your abs bypulling them in and up. Sink navel tospine and draw abs uptowards your neck.
● Extend both legs up to the ceiling. Keep legs straight, if possible. If not, a slight bend in your knees is fine.
● Put your feet inPilates stance, meaning point your toes, with heels together and toes slightly apart.
●Inhale through your nose as you slowly lower the legs towards the mat. Go as far asiscomfortable –don’t let the lower back arch upoff of the mat.
● Exhale through your mouth and slowly lift your legs back tothe starting position. Repeat 10 times.
SINGLE LEG STRETCH:
●Lie onyour back and bend your knees into your chest.
● Place both hands onthe shin of one leg with elbows wide.
● Extend the other leg to ahigh diagonal and point the toes.
● Engage abs bypulling your abs in and up. Sink navel tospine and draw abs uptowards your neck.
●To make it more challenging, slowly curl your head, neck and shoulders off the mat.
● Exhale through the mouth as you firmly draw the held knee intowards your chest, simultaneously lengthening the extended leg away.
● Inhale asyou switch legs.
● Repeat 10 times oneach side.
SCISSORS:
●Lie down onyour back, with your knees bent.
● Extend one leg up to the ceiling and point your toe keeping astraight leg, if possible. Ifno
