Sports and Fitness

Pilates Infused Cool Down And Stretch Workout To Tone And Lengthen

this is fitness boners pilates-infused cool down and stretch in different Pilates based exercises for around 30 seconds each it’s going to take us about six minutes total to get this whole routine done now you don’t need any equipment for this routine however an exercise mat or some other soft surface is highly recommended let’s go and get started with our first exercise the leg walk ups we’re starting with that left leg first we’re going to bring that left leg straight up above that hip grabbing either behind that fire behind that calf slowly walk up that leg as high as you possibly can without letting that knee bend you want try to keep that leg as straight as you can reaching all the EPS that toe if you can slowly walking it back down take a short little pause the bottom and then walk it right back up so something inhale as you drop down to the ground exhale as you come up to that foot we’re almost done just have one more after this nice and slow back up again is our last one stretch up towards that toe slowly back down and let it relax go and switch legs so bring out right leg up do the same exact thing grab them candy to that thigh or that calf came out legis straight as you can slowly walking up to that foot now remember that breathing you’re going to exhale as you slowly stretch up towards that foot inhale as you slowly drop it back down towards the ground and we’re almost done to have one repetition nice and slow back up get a good stretch in the hamstrings slowly back down and let it relax go drop that leg out completely flat arms up over your head for the roll ups nice deep breath in and exhale inhale slowly roll it up full extension above those hips exhale out over those toes inhale back up to that full extension exhale down one vertebrae at a time and then start that cycle over inhale up nice full extension exhale over those toes good stretch on those hamstrings inhale back up to a full extension exhale down one vertebrae at a time all right just keep that motion under control now you might find it difficult to keep those feet on the ground that’s just a weight balance between your upper and lower body that’s completely normal so if you need to you might want to put something like a yoga block in between those feet just to add a little extra weight to help keep those feet down you might need something even heavier like a dumbbell alright let’s go to move onto those double pulse side leg kicks so laying on that left side first propping yourself up with that right hand and bring your right leg in front your pulse twice in the front so it’s exhale exhale then inhale stretching that leg back exhale exhale at pulse inhale stretching that leg back then that second pulse you want to try to get just a little bit higher than that first just keep that motion going nice and smooth and control this is not a kick with your leg there’s a nice slow controlled sweeping motion we’re almost done just one more pulse it twice in front stretch it back and let it relax let’s go and switch sides where do the same exact motion this time laying on that right side propping yourself up that left hand kicking that left leg so slowly bring that leg up off the ground pulse twice in front stretch it back remembers to meet exhale exhale on the front inhale stretching it back nice slow controlled motion make sure you’re not kicking that leg remember it’s a nice sweeping motion we’re almost done just one more keep those core muscles nice and tight pulse twice stretch it back deep breath in and let it relax all right let’s go and sit up we’re doing a seated torso rotation next so kick those feet out about twice to three times shoulder-width apart hands straight out to your sides and you’re going to rotate as far as you can left to right a double pulse on each side so it’s inhale as you come across exhale exhale inhale come across exhale exhale just keep rotating back and forth keep that spine really nice and straight up and down try to keep tilted over forward on top of those legs as much as you can legs nice and straight don’t let those knees pop up too much keep alternating back and forth nice fluid range of motion and we’re almost done just a few more rotations back to the center tuck those knees in and let it relax for just a second get those legs right back out in the same position wider if you can we’re gonna be doing the saw next arms come right back out to your sides rotate and lean forward try to get that hand to the outside of the opposite foot so if you bring down that right hand you want to come to the outside of your left foot same thing that left hand to the outside of your right foot just keep rotating back and forth try to get as much rotation through your shoulders as you possibly can as well as a nice full stretch leaning down towards those legs we’re almost done just one more repetition on each side try to get a nice full stretch each time and let it relax arts going to move on to the next exercise we were doing a cat camel position so I can start on those hands and knees take a nice deep breath in as you drop that lower back down towards the ground get a nice deep arch kind of poking your butt out back behind you then exhale as you arch that back up really nice and high contracting those ABS pulling those shoulders down towards those hips then right back into that camel position dropping that lower back down nice and low coming back up to that cat rounding that back as much as you can just keep slowly moving back and forth trying to push that range of motion getting a good stretch in that back as you arch up and a good stretch in those ABS you dip down right go ahead and let it relax and move on to the next exercise the full body stretch is our last one lay flat down on your back hands up over your head take a nice deep breath in as you stretch those hands and feet in opposite directions really try to push them out shove those heels down away from those hands press those hands up away from those heels then exhale let it relax and again nice deep breath in stretch it in opposite directions really push it arch that back up and exhale let it relax we can do a couple more times nice deep breath in again stretch it up arch that back press those hands and feet in opposite directions and exhale slowly let it relax all right good job this workout is complete you just finished pilates-infused cool down and stretch
Video source: https://www.youtube.com/watch?v=NuagzNoRXII

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