Tail Tuck in Thoracic Curl-inhale to prepare and allow abdomen to inflate ( Ashley Deleon pilates)
Published at : October 08, 2021
#Repost @ashleydeleonpilates
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🔥 Small Ball Core Workout
Strengthen your core and refine your precision with this workout!
♥️ Like to do now, Save to repeat later, and Send to share with friends who also love a good core workout 🤗
I’m using the Triad ball from @optpproducts . Keep your ball slightly under-inflated for this series. It will create more instability which will make your core work harder 👌
🌬Focus on your breath! Exhale when things feel challenging. Just a few reps of each, repeat the ones you love.
1️⃣Criss Cross
-inhale to lay back, exhale to curl up
-neutral pelvis
2️⃣Knee Stretches- Flat Back to Round Back
-inhale to press legs back, exhale to bend them in
-shoulders stay over wrists the entire time
3️⃣Lateral to Straight Bird Dog with Hip Disassociation
-inhale to prepare, exhale while moving
-keep the rest of your body as still as possible while moving the limbs!
4️⃣One Arm Hug Supine
-one of my favorite exercises ever!
-inhale to prepare, exhale to open one arm out wide
5️⃣Knee Stretches Flat Back
-inhale to move forward, exhale to hinge back
-careful with this one. Take it slow to make sure your wrists are safe
6️⃣Side Leg Lift
-inhale to prepare, exhale to lift legs
-allow waistline to move into lateral flexion
7️⃣Single Leg Stretch
-neutral pelvis
-allow tips of shoulders to rest some weight into the ball. That will test your stability as your shoulders will move around if you are not totally stable in this exercise
8️⃣Shoulder Taps
-not easy!
-inhale to prepare, exhale to tap
-try not to shift side to side as little possible
9️⃣Tail Tuck in Thoracic Curl
-inhale to prepare (and allow abdomen to inflate), exhale to curl tailbone under and draw abs in and up
-chest remains still
🔟Headstand
-😜 If you have a handstand practice, this will feel pretty secure after this workout!
#selfpracticeisselfcare
——
🔥 Small Ball Core Workout
Strengthen your core and refine your precision with this workout!
♥️ Like to do now, Save to repeat later, and Send to share with friends who also love a good core workout 🤗
I’m using the Triad ball from @optpproducts . Keep your ball slightly under-inflated for this series. It will create more instability which will make your core work harder 👌
🌬Focus on your breath! Exhale when things feel challenging. Just a few reps of each, repeat the ones you love.
1️⃣Criss Cross
-inhale to lay back, exhale to curl up
-neutral pelvis
2️⃣Knee Stretches- Flat Back to Round Back
-inhale to press legs back, exhale to bend them in
-shoulders stay over wrists the entire time
3️⃣Lateral to Straight Bird Dog with Hip Disassociation
-inhale to prepare, exhale while moving
-keep the rest of your body as still as possible while moving the limbs!
4️⃣One Arm Hug Supine
-one of my favorite exercises ever!
-inhale to prepare, exhale to open one arm out wide
5️⃣Knee Stretches Flat Back
-inhale to move forward, exhale to hinge back
-careful with this one. Take it slow to make sure your wrists are safe
6️⃣Side Leg Lift
-inhale to prepare, exhale to lift legs
-allow waistline to move into lateral flexion
7️⃣Single Leg Stretch
-neutral pelvis
-allow tips of shoulders to rest some weight into the ball. That will test your stability as your shoulders will move around if you are not totally stable in this exercise
8️⃣Shoulder Taps
-not easy!
-inhale to prepare, exhale to tap
-try not to shift side to side as little possible
9️⃣Tail Tuck in Thoracic Curl
-inhale to prepare (and allow abdomen to inflate), exhale to curl tailbone under and draw abs in and up
-chest remains still
🔟Headstand
-😜 If you have a handstand practice, this will feel pretty secure after this workout!
#selfpracticeisselfcare
ThoracicCurl-inhaleprepare