Criss Cross / Bicycle
Start by lying on your back with hands behind your head, the head and upper body lifted off the mat, one leg bent in towards the chest and the other leg reaching out away from the body. The back is in imprint or supported neutral until you can keep the back absolutely still as the legs lower.
EXHALE – rotate the torso and reach the rib cage towards the opposite knee while keeping the elbows wide and the abdominals engaged. The lower abdomen stays still and both hips stay on the mat. No rock and roll!
INAHLE – as you switch sides.
Keep the lower abdomen and hips still while rotating the upper body as far as possible in each direction; lower the straight leg so it is on the same level as your eyes.
Do 8-12 sets!!!
LEG PULL DOWN
Start in a plank position with your hands right below your shoulders and hips in line with your body (shown above).
Lift one leg towards the ceiling and pulse it twice then place it back down. Then lift the other leg pulse it twice then place it back down. Do 10 sets!
This is a great exercise that works your entire body including your core, scapular stabilizers, lumbopelvic stabilizers, and you get gluteus maximus work!
Check out the video here : http://youtu.be/YB0zv950YNk.
Pilates is a full body workout that is low impact which makes it great for anyone, at any age. Pilates helps people to move better, feel better, and perform at their best. This wonderful exercise system was developed by Joseph Pilates helps people:
- Build strength and tone muscles
- Improve balance
- Increase flexibility and mobility
- Develop core strength
Joseph Pilates created Contrology which later turned into Pilates, over 80 years ago. Exercises are performed on a mat or a specially designed Pilates equipment including the Reformer, the Trapeze Table or Cadillac, the Wunda Chair, the Magic Circle, and Barrels. The Pilates system includes exercises for every part of the body and applications for every kind of activity. When Pilates was first created, it was so far ahead of its time that it did not begin to achieve popular recognition until the first few years of the 21st century. Over 10 million people are now practicing Pilates in the United States and numbers are growing every year.
People with back injuries may also benefit from practicing Pilates as the movements performed help to strengthen the back muscles without placing any pressure on them particularly on the Reformer or Cadillac.
So why not give Pilates a try!!!