5

5

PILATES EXERCISES

For a STRONG Core!

Looking for a  low impact, no  equipment  exercise routine  you can do at  home?

Try PILATES!

Is Pilates Good for  Your Core?

TRY these 5 Pilates Exercises 👉

YES! Pilates is known for  its emphasis on the core. It improves core strength  and function.

1

COW TO  BEAR  CRAWL

Targets: Deep transverse abdomen muscles, six-pack  ab muscles, obliques,  shoulders, back, legs,  glutes and quads.

2

BIRD DOG + ABDUCTION

Targets: Every muscle in  your core, hip abductors, shoulders and quads.

3

THIGH  DANCING

Targets: Legs, glutes,  quads, chest, shoulders,  back and core.

4

MINI PUSH  UP + REAR  LEG LIFT

Targets: Chest, shoulders, triceps, back, hamstrings  and glutes.

5

MODIFIED  SIDE PLANK  + RAINDOW

Targets: Obliques, upper  abs, lower abs, outer glutes,  hip abductors and  shoulders.

Screenshot Workout

1. Cow to Bear Crawl 2. Bird Dog + Abduction 3. Thigh Dancing 4. Mini Push Up + Rear Leg Lift 5. Side Plank + Rainbow DO IT: Perform 40 secs work, 20 secs rest. Repeat x2.

TRY THE FULL 10-MINUTE PILATES WORKOUT!

Beginner: Use your  bodyweight! Advanced: Try Light  Ankle Weights

Tap Below for our POPULAR Standing Abs Workout with Weights!