3. Side to side
4. Quadruped
Glue your knees and feet together. Take your knees
Get onto your hands and knees. Knees under chest
to one side while keeping your shoulders on the
and hands under shoulders. Reach opposite arm
mat. Feel the stretch of your low back and use your
and leg away keeping your body stable.
obliques to drag the legs back to the centre.
5. Chest lift with legs up + twist Pop your hands behind your head to support your neck. Use an exhale to float the head neck and chest up. Add a twist, but try to keep your knees from moving.
6. Extension
7. Mermaid
Onto your stomach now. Place your hands near
In a seated position, reach over to the side. Try not
your shoulders. Press your pubic bone into the floor
to bend forward or backward and feel your ribs
and feel like you could pull your tummy off the floor.
open up.
Lift your head, neck and chest forward and up.
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