Name: Playbook - REBALANCE - Core Foundation
Uploaded: 2023-03-16T04:39:02.898Z
Duration: 20 min
Description: Core Foundation

A 20 minute Power Pilates workout focusing on building core strength and improving endurance!  

Targeting: lower abs, upper abs
Needed: water, yoga mat and you

- Lie supine on your back with knees bent 

- Turn out legs and feet 

- Crunch torso up and down 

- Contract abs and glutes to keep lower back connected to mat 

Breath: 
Exhale crunch, inhale lower

Butterfly Crunch

- Lay supine with legs straight up toward the ceiling

- Place hands underneath lower back for support 

- Drawn navel to spine and engage glutes 

- Slowly lower and lift both legs

* option lower one leg at a time

Double leg lift

- From a high plank position

- Bend and crunch knee to shoulder 

- Return foot to the floor

- Repeat on other side

- Keep hips in-line with shoulders 

Breath: 
Exhale crunch, inhale return

Spider Crunch

- Start supine with legs straight and arms over shoulders 

- Slowly crunch up and clap behind knee with leg bent 

- Repeat on other side

Breath: 
Exhale lift, inhale lower

Alternating clap crunch

- 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

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Thighs & Abs

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

Core Foundation

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