At Home Pilates With @bodyrok_australia
August 12th, 2021
Blog Text - INTRO
BEFORE YOU START
- DECJUBA and @bodyrok_australia are not responsible or liable for any injury or harm you sustain as a result of the at home workout guide, supporting videos, or information shared on our website, Instagram and email platforms.Thanks for your understanding!DECJUBA x
LET'S DO THIS
SINGLE LEG STRETCH
Don’t let the name fool you. This one is such a goodie and a real ab burner. I recommend doing 3 sets of it for 30 seconds each and having a 5 second break in between each set. 1. Lie down on your back and pull your belly button in towards your spine. 2. Bring both knees into your chest and lift you head and shoulders off the floor. 3. Extend one leg out straight and hover it off the floor. 4. Pull your opposite knee into your chest gently with both hands. 5. Swap them over. 6. It is important that you can maintain stable hips while you do this one. Think of it as ‘Pull and Swap’ while you pull the knee towards you and then swap to the other side. P.S. Don’t forget to breathe while doing the exercise.
STRAIGHT SINGLE LEG STRETCH
One of my favourites! This exercise helps lengthen your hamstrings and gives you a killer abdominal workout at the same time. 1. Lie down on your back. 2. Extend both legs straight up to the ceiling and lift your head and shoulders off the floor. 3. Reach up as high as possible on one leg and pull it in towards you while you lower the opposite leg towards the floor making ‘scissors’. 4. Pull your straight leg into your chest gently with both hands and try not to bend your knee. 5. Repeat the same movement on the other side and continue to pull and swap for the duration of your set. 6. It is important that you can maintain stable hips while you do this one. Slow it down if you need to. 7. Try to focus on your breath during this exercise. Exhaling every time you pull your leg towards you.
OBLIQUE CRUNCH WITH BICYCLE
A few parts to this one but another goodie which targets the obliques. Do not forget to breathe while completing the exercise. 1. Start with lying on your back. 2. Bring your legs up to ‘Tabletop’ (this is 90 degrees) and imprint your back slightly to avoid overarching around your lower back. 3. When you are in tabletop, your knees should be directly over your hips. 4. Place your hands behind your ears and keep your elbows wide. 5. Lift your head and shoulder blades off the floor and rotate your left elbow to the inside of your right knee. (Important: Keep your elbows wide to avoid pulling on your neck). 6. Extend your left leg down to the floor (without touching) as you rotate. 7. Rotate to the other side and extend your opposite leg. 8. Continue this one for the whole set. Slow this one down and really feel the burn!
The ‘all-over’ exercise! Do not be mistaken, this is not just for the glutes! This movement will fire up the entire back of your body including your glutes, your hamstrings, back and arms. 1. Lay on the floor with your knees bent and feet hip distance apart. 2. Press your arms and hands in to the floor beside you. 3. Engage your core by pulling your belly button to your spine and lightly imprinting your back by tucking your tailbone under. 4. From there, press through your heels and lift your hips up. 5. Give those glutes a big squeeze at the top! Be mindful not to pop your ribs, belly or chest up when you lift. Keep them engaged by drawing the rib cage down towards your spine.
In my studio, BODYROK Australia, I call this one “The Cactus”. It is the perfect exercise for reversing some of the bad posture habits we pick up from slouching when driving or sitting at a desk for too long. It is also a great one to do now while we are cooped up at home and sitting down a little more than normal. 1. Set up by lying face down with your legs together. 2. Bring your arms out to your side and bend them into a 90-degree angle, palms down... like a cactus. Relax your shoulders. 3. Lift the back of your head and arms up towards the ceiling, keeping your eye-line down to the floor. Your chest will lift off the floor. 4. Keeping your legs straight, lift your thighs off the floor at the same time. If you feel you need to keep it smaller, leave your legs on the floor and just lift the chest off the floor.
More from the blog