תרגילים

פילאטיס בחופשה

By יוני 25, 2018 No Comments

Going on vacation and still want to reach your fitness goals and stay in shape? We found the best way to make it happen in minimum time (16 minutes only) and with no accessories or equipment, only your body!

Each of the Pilates mat exercise is a whole body movement and control. In fact, if you’ll choose randomly 4 exercise from the classical method, you’ll probably will get a total body workout that will shape, strengthen and lengthen your body.

In order to get the best workout in minimum time- we mixed added some spices to the Pilates method using Tabeta rules.

Single Straight Leg Stretch

Starting position: lay down on you back, lift your chest up. Legs are long, right leg – up to the ceiling, left leg – straight forward. Both hands holding the ankle of you right foot.

The move: in each exhale scissor your legs and hold the other ankle. Try to keep your body stable, the movement is only from your hip joints.

Repeat for 20 second- rest for 10 (8 round total) – 4 minutes

Bridge With Leg Fit

Starting position: Lay down on your back, long arms by your side. one foot is pressing the floor, the other leg is straight up to the celling.

The move: in each exhale- lift your hips up, trying to keep your pelvic steady and even.

Repeat for 20 second- rest for 10 (8 round total) – 4 minute

Push Up

Starting position: holding your body in a plank position. Hands and arms should be positioned slightly below your shoulders, fingers pointed forwards. Shoulders are pushed down away from your ears. Your pelvic and back are leveled, abs are tight and your inner thighs are active.

The move: inhale bend your elbow, trying to keep your body stable, on the exhale- push up to starting position.

Repeat for 20 second- rest for 10 (8 round total) – 4 minutes

Kneeling Side – Leg Lift

Starting position: stand on your knees. Place your right hand in line with your knees. And your left hand behind your neck for support. Stretch you left leg and place your left foot in line with your right hand and knee. Keep your waist lifted and your abs and your gluts active.

The move: in each exhale – lift the left leg up to hip level, lower down to starting position.

Repeat for 20 second- rest for 10 (8 round total, 4 for each leg) – 4 minutes

That’s it, you are all set up for your vacation.