This Pilates lesson is dedicated to those over 50 or to those who have not been in sports for a long time and want to recover safely.
Exercises
Sitting on the ground with your knees bent together, towel stretched between your hands, arms stretched forward:
- Raise arms X 8
- Alternating lateral elbow flexion X 8
- Spine Twist arms straight forward X 8
- Arms Twist X 4 + Alternate Floor Leg Stretch X 4
- Lateral elbow flexions + team X 4
- Arms straight up, flexion elbow to hip alternating X 8
- Roll down X 4 + Spine Twist X 4
- Spine Twist right + right knee X 4
- Spine Twist left + left knee X 4
- Roll down + twist arms + alternate leg stretch on the ground X 4
- Spine Twist right + right leg (stretched and bent) X 4
- Spine Twist left + left leg (stretched and bent) X 4
- Spine Twist right + right leg extension X 4
- Spine Twist left + left leg extension X 4
towel behind the head:
- Roll down to the ground
- Crunch X 2
- Alternating right and left knee to chest X 8
- Criss cross with bent knees X 8 + rhythmic X 8
- Criss cross X 8
- towel under the right foot
- Roll Up + right leg to chest with lateral elbows flexion X 4
- Back, flexion and extension of arms + right leg towards chest X 4
- Roll down + Roll Up right leg stretched X 2
- Towel under the left foot
- Roll Up + left leg to chest with lateral elbows flexion X 4
- Back, flexion and extension of arms + left leg towards chest X 4
- Roll down + Roll Up left leg stretched X 2
- Towel under both feet
- Prepare for the teaser with knees at table X 4
- Teaser, knees to table and stretched X 4
- Position teaser for 10/12 seconds
- Final stretch Lateral stretches (Mermaid) Shoulder stretch Cervical stretch
