Name: Playbook - REBALANCE - 20min Pilates Sculpt
Uploaded: 2023-03-16T04:39:02.866Z
Duration: 20 min
Description: 20min Pilates Sculpt

A Pilates magic circle is needed for this workout, but if you don’t have one use a pillow instead. The Pilates ring / magic circle equipment is used to add more resistance to normal Pilates exercises. It’s a very adaptable piece of equipment and can be used for exercises that involve many different body parts.  

WORKOUT TO DO LIST 
1. Go on a 30min walk or run outdoors 
2. Complete this 20min Pilates session

Enjoy! 🧘🏾‍♀️

💖 Start lying on your back with legs bent ring in hand 

💖 Roll up half way and twist to one side while squeezing ring 

💖 Roll back down one vertebrae at a time while squeezing ring

💖 Alternate sides 

Activation cues: 
Inhale roll up, exhale twist, inhale center, exhale roll back down 
Keep chin in to chest if neck is straining 
Keep ring at shoulder height 
Keep feet grounded on mat 
Keep belly scooped, shoulders down, chest open

Roll Up Twist

💖 Start in a seated position with legs bent in front of you 

💖 Tailbone is tucked, back is straight 

💖 Reach elbow to the ground as you rotate torso 

💖 Squeeze ring by activating thighs 

💖 Alternate sides and keep constant tension on ring 


Activation cues: 
Exhale twist, inhale center 
Keep belly scooped, shoulders down, chest open

Bow & Arrow

💖 Lie on your back and bend your knees

💖 Place your feet flat on the floor with the ring between your thighs, a few inches above your knee

💖 Squeeze thighs together until the ring is a compressed oval shape

💖 Move into a traditional bridge by hinging glutes off the ground 

💖 At the top of bridge squeeze ring 3 times before lowering hips back down 


Activation cues: 
Inhale up, exhale down 
Make sure to keep your hips even and your heels down
Continue lifting until your body becomes a long, neutral line
Try not to lift hips too high that you dump into neck

Shoulder Bridge w/ Ring

💖 Start prone on your belly placing ring below ankles 

💖 Bend knees, squeeze ring hold start position 

💖 Head rest on arms with abs lifted off mat 

💖 Squeeze ring to lift knees off mat 

💖 Hold and lower back down slowly 

Activation cues: 
Maintain flat back
Engage core & glutes 
Inhale up, exhale down 
Embrace the burn 🤩

Prone Glute Squeeze

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This was an awesome low impact workout!! It had me sweating! Thanks!

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