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PLANK WITH ARM REACHES LEG LOWERS
Holding a forearm plank position, make sure your abs and glutes are turned on and your body is as straight as a plank! From here, alternate lifting and reaching one arm out in front of you. The trick is to prevent your hips from shifting from side to side as you lift each arm. Placing your feet wider apart will help with your balance. This exercise works your central abdominals and obliques.
Lying on your back, bring both knees up into a table top position. Place your hands underneath your butt to protect your back. Tilt your pelvis under so your back flattens to the ground. Slowly straighten and lower one leg towards the ground, return to table top and repeat with the other leg, switching legs continuously. This move is great for targeting those hard to reach lower abs.
In a v-sit position, lean your body back whilst keeping your chest up and back straight. With your arms held straight in front of you, pulse them up and down whilst using your breath to exhale with every pulse down of your hands. Breath will be short and fast. To progress this exercise, lift your feet off the ground to further challenge your core. This is a great choice to fatigue your abs with constant time under tension and get a great cardio challenge at the same time. 30 For more workouts minute Pearce, Caroline with abilities, for all suitable WW’s IGTV check out or find them @WW.UK on the via FitOn WW app.
■ ■ All workouts courtesy of Caroline Pearce @carolinepearce
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With one knee on the floor (placed on a mat or cushion is advised), step the other foot through so you’re in a lunge position, front knee in line with its foot.
Gently push your hips forwards whilst keeping them square on (avoid the hips rotating outwards) and add an overhead arm reach to accentuate the stretch. You’ll feel the stretch through your quad, hip flexor and upper body.
It’s important to tuck your tailbone under during this stretch, rather than overly arch your back, to maximize the release of the hip flexors, even if it means achieving less range of motion.
Tight hip flexors can be associated with lower back pain, so it’s important to stretch them often. Repeat on the other leg.
PILATES 100S