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Cupcake Pilates Routine: #7

Cupcake Pilates Routine: #7

Pilates Routine Length:

45 minutes

Pilates Routine Principal and Target Areas:

'Breath' and core activation, abdominal strengthening, and lower back/hip stability

Pilates Routine Peak Exercise and Overall Difficulty:

Open leg rocker, Medium (50-75% of the exercises are for Pilates intermediates)

Position:

Warm-up from all fours

Moves:

  • Child's pose, with latueral breathing alternating flat and arched back(2 sets)

Modifications/Variations: Diaphragm breathing; draw tail bone to floor

Position:

All fours

Moves:

  • Rib cage breaths (4)
  • Pelvic tilts (4 sets)
  • Shoulder dips (3 sets)
  • Cat/camel, lower back (4 sets)
  • Hip circle, lower back (4 sets)
  • Opposite arm/leg, arm only, leg only, both (4 sets)
  • Child's pose (2)

Modifications/Variations: Straight wrists; arch just the upper back

Position:

Stomach

Moves:

  • Mini swan (3)
  • Full swan (3)
  • Swimming, slow/fast (10 sets each speed)
  • Prone arm rockets (10 count)
  • Child's pose (2)

Modifications/Variations: Keep head down

Position:

Left side

Moves:

  • Side leg lifts, with parallel leg (10)
  • Side leg circles (small, 5 forward and backward)
  • Side leg lifts, with turned out leg (10)
  • Side leg circles (large, 5 forward and backward)
  • Banana, legs only (3)

Modifications/Variations: Head on arm or arms behind head; bottom leg bent for support; smaller range of motion

Position:

Stomach

Move:

  • Transitional beats (10)

Position:

Right side

Moves:

  • Repeat left side

Modifications/Variations: Head on arm or arms behind head; bottom leg bent for support; smaller range of motion

Position:

Back

Moves:

  • Pelvic clock from neutral (3 sets)
  • Marching (12 sets)
  • Toe taps (12 sets)
  • Bridging with articulated spine (4)
  • Bridging with marching (12 sets)
  • Bridging with flat back (6)
  • Bridging with flat back, straighten leg to ceiling (2 sets)
  • Ab curls (10)
  • Oblique ab curls (10 sets)
  • Roll-up to sitting

Modifications/Variations: Bend knees; keep had down; no rolling on neck; hands to help you up; hold bridge

Position:

Sitting

Moves:

  • Spine stretch forward (4)
  • Saw (6 sets)
  • Seal (6)

Modifications/Variations: Bend knees or use block; no tapping of feet; no rolling on neck

Position:

Back

Moves:

  • Hundred (10 count)
  • Hug legs to chest
  • Stretch leg to ceiling, point flex, (2 sets)
  • Single leg circles, small/large (5 sets)
  • Rll up preparation (2)
  • Roll up modification (6)
  • Rolling like a ball (6)
  • Open leg rocker (3, with bent legs)
  • Roll back to single leg stretch (10 sets slow and fast)
  • Hug legs to chest
  • Roll up

Modifications/Variations: Bend knees; no rolling on neck

Position:

Sitting

Moves:

  • Spine stretch side (4 sets)
  • Seal (6)

Modifications/Variations: Bend knees, block; No rolling on neck

Position:

Cool down

Moves:

  • Standing roll down, walk out, push ups (5, 4, 3, 2, 1 push up countdown)
  • Pedal feed (10 sets)
  • Typewriter (8 sets)
  • Zip up your abdominals, belly button to spine, ribs in
  • Shoulder chest press (6 sets)
  • Neck rolls (2 sets)
  • String pulling from the top of your head to lengthen, breathe

Modifications/Variations: Bend knees; hold plank or keep knees down

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