Скачать с ютуб Pilates Core Workout with a Mini Band (37 Mins) - Pilates Mini Flows Class Format, Core Focus в хорошем качестве

Pilates Core Workout with a Mini Band (37 Mins) - Pilates Mini Flows Class Format, Core Focus

A core-focused Pilates Mini Flows workout using a mini band. EQUIPMENT NEEDED FOR CLASS: —Resistance band loop - I'm switching between a medium and a heavy band (but you only need one) http://amzn.to/2r952Ai In this class, we start with a quick warm up. It will focus mostly on mobility and diaphragmatic breathing to help us connect to our abdominals. We then move onto our mini flows workout with the resistance band. The best way to describe this structure is to picture a Pilates mat class. We essentially take a small sequence out of that class, add in a resistance band, and turn it into a circuit. Each of the three mini flows is a short sequence (1 minute 45 seconds long). You'll do it twice on the right then twice on the left. You rest for 15 seconds in between completed sequences and 30 seconds between sides. In the final flow, we'll just go through it three times. Between each of the different flows, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch. 00:59 Warm Up & Mobility 07:59 Resistance Band Mini Flows Workout Flow 1 - Flexion-Based Series, band around balls of feet —(30 sec) Ab curl dead bug —(30) Bicycle crunch —(30) Hold bicycle, legs lift and lower —(15) Hold legs, arms extend overhead Flow 2 - Side Bend Series, band gripped in hand and around shin —(30 sec) Side bend —(45) Side bend + rotations —(15) Hold side bend, release band, and extend arms overhead —(15) Pulse torso up and down Flow 3 - Plank to Prone Series, band hooked around thumbs —(30 sec) High plank hand steps —(30) Upper body lifts and lowers from prone position —(30) Extend arms forward and draw them back, option to hover legs —(15) Hold extension and pull out on band 33:55 Cool Down & Stretch ------ Instagram   / nicolepearce   #pilatescore