Name: Playbook - REBALANCE - Ab Circuit
Uploaded: 2023-03-16T04:39:02.817Z
Duration: 20 min
Description: Ab Circuit

This workout is programmed to target imbalances in the spine, promote mobility and strengthen your core. Pilates improves posture, flexibility, balance and body awareness.

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

- Begin standing

- Rise to a calf raise 

- Walk back to a high plank position and return

Slow burpee

- Start in down dog with arms and legs hip width distance 

- Lift heels, lower hips and open chest for up dog 

- Press into palms, lift hips for down dog

Breath:
Exhale down dog, inhale up dog

Upward Dog Flow

- Start prone propped with elbows under shoulders

- Feet flexed, heels together, toes apart 

- Legs create a diamond ( hip external rotation )

- Stay connected to core with abs scooped 

- Legs press straight, apart and return

- Keep legs at 45 degrees when straight or lower for more core activation 

- Maintain a turned out position with knees facing side, heels together 

Breath: 
Exhale extend legs, inhale return legs

Heel clicks

- Start supine lying on back with knees to chest 

- Keep lower back on mat as you extend arms and legs straight 

- Return to start position and repeat

- Keep abs and glutes engaged 

Breath:
Exhale extend, inhale bend

Double Leg Stretch

- Lying on your back with your knees stacked over your hips, legs bent or straight 

- Keeping your chin tucked 

- Gently lift your head and shoulders off the floor
 
- Slowly contracting your abdominals

- Pause briefly, lower back down

- Lower back stays in contact with the floor


Breath:
Exhale crunch, inhale lower

Crunches w/ feet up

Ab Circuit

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

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