Apr 1, 2017

PILATES MOVES TO SCULPT THOSE ABS N BUTT

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(seen in Monday Active by Tash Oakley and Devin Brugman)

Spring is officially here! And you know what that means – you can exercise outside and not have to brave the snowy tundras and low temperatures that are the New York.

One of my favorite types of exercises to do outdoors is Pilates. All you need is a mat really (and a block, and a strap for the mat, and some water, and maybe those cool toe-socks all the Yoga and Pilates people wear).

But! If you’re more simplistic, then you only need a mat ; )(Shop mine here)

Anyways, back to working out and enjoying this beautiful weather…

If Spring is here, that means Summer is right around the corner. And that means it’s time we put down the pizza and start sculpting our bods for beach season.

So today I’m going to show you some of my favorite abs and butt moves that I know you’ll learn to love too.

Let’s get to it!

 

Scissor Kicks

You want to begin on your back and lift your shoulders and head off the ground (using your abs as to not put any strain on the neck). Extend your legs straight up above your body and grab on to your ankle or if you aren’t as flexible grab onto your thighs. Let one leg drop back down keeping it slightly elevated above the ground and alternate.

Modifiactions:

Harder – keeping arms elevated at sides

Easier – don’t split your legs as wide. Keep your moves more contracted. Also hold closer to your thighs than ankles.

 

Swimming

This is a pretty easy move, but after you’ve done it for 30 seconds you definitely start to feel the burn. Begin on your stomach and stretch out your arms and legs (keeping them together). Lift your arms and legs off the ground as far as you can. Alternate scissoring your arms and legs – left arm and right leg together/right arm and left leg together.

You can’t really modify this move since it’s basically a branch off of Supermans. We’ll cover that next time -*this is for next time Harder – go into superman and then swing arms back to your sides and pump.

 

Double Straight Leg Stretch

This is very much like Star Abs, but definitely a step down on the difficulty scale. To begin lift your shoulders and head off the ground (again with your abs). Bring your knees to your chest and wrap your arms around your knees. Extend your arms straight out above your head while also extending your legs straight down.

Easier – keep legs at a 90 degree angle

Harder – try and keep legs as close to floor as possible without touching

 

Bicycles

Lift your shoulders and head off the ground (always with your abs) and bring one knee to your chest. Alternate your legs between curling and straightening.

Modifications:

Harder – keep arms elevated by your sides or add a twist to it to target your obliques more (arms behind head for that)

Easier – grab your your knees when they come to your chest

 

Shoulder Stand Scissor Kicks

Start laying with your arms by your sides. Keeping your upper body flat on the ground lift your legs together (keeping them straight) and begin to fold them with your toes toward your face. From there lift your butt off the ground and point your legs straight up to the sky (or ceiling if you’re inside). You want to try and be as straight as possible. Begin to scissor your legs and feel gravity pushing down on them when they are spread apart. That’s the good stuff.

Modifications:

Harder – keep arms flat on the ground by your sides

Easier – hold your lower back if you need more support

 

Down Facing Dog Split To Single Leg Plank (that’s a mouthful)

Begin in Down Dog. Lift one leg up behind you and align it with your body. Keep your planted heel on the ground (it’s okay if you have to bend your knee). Bring your raised leg back down and curl it up to your chin.

Modifications:

Easier – go down to low plank (one knee on the ground). I suggest you try it this way if you have any wrist problems

Harder – bring your legs and hands in closer underneath you