Name: Playbook - REBALANCE - Solid Core
Uploaded: 2023-03-16T04:39:02.885Z
Duration: 20 min
Description: Solid Core

Taylor T

Today we are focusing on building abdominal strength with some mat Pilates classical movements. Remember to move slowly today it will make the workout more effective. With hard work comes great reward! Push yourself with each set and sculpt your solid core! 🔥


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

- Start supine lying on back 

- Bend your knees over hips to come into table top

- Place your hands behind your head, supporting the skull. Keep elbows wide 

- Twist torso rotating knee towards opposite shoulder 

- Keep your core engaged

Breath: 
Exhale twist, inhale through center

Oblique crunches

- Start in a plank position 

- Drive your knees towards your chest alternating legs 

- Increase speed as you feel comfortable

- Keep hips in line with shoulder and out of the air 

- Take a rest as needed and work up to taking no breaks

Mountain Climbers

- Lie supine on back  

- Arms by side, legs bent over hips 
  
- Engage core to lift hips off mat 

- Keep belly scooped as you resist hips back down 

Breath:
Exhale lift, inhale lower

Reverse crunch

- From a high plank position

- Crunch one leg forward bringing knee to shoulder 

- Return foot to the floor

- Repeating on other side

Spider Crunch

- Strat lying on back with hands under lumbar spine in a triangle 

- Lower legs down to your end range and lift back to the top 

- Keep abs engaged and lower back down on mat 

- Engage glutes and legs as much as core

Breath: inhale draw abs in and lower legs. Exhale lift legs back to start position

Double Leg Lifts

Solid Core

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

Solid Core

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