Being sore is a great feeling, Right?! A brand new Pilates coaching client was quick to tell me how sore she was the first week and could barely move but she loved how alive her body felt. So what’s your take?
I love feeling sore! especially when its my booty and abs. My two personal favorites to focus on. With that said I’ve been pretty sore this week with creating some pretty intense Pilates combinations for you.
For today I figured I give myself a little recovery but keep working through the soreness of my abs…Here is what I did…Check it out…
A Quickie “3 Minute Core Blitz” for you today! You can add this to your daily workout routine or on a recovery day. Plank positions are ideal in working the whole body especially the core. It’s important to keep proper alignment of the spine and head when in a plank position.
Focus on your control of the movement by staying out of your back the entire time. If keeping your legs straight is a challenge in the beginning, start with your knees bent and work up to straight legs. But only when you can hold proper form.
Below is the summary of the “Pike Plank” Pilates move above:
15 reps, 4 rounds, 15 second recovery between each round
– Position yourself in a forearm plank: keep your eyes looking down the entire time.
– Elbows directly under your shoulder.
– Stay on your toes with both legs together.
– Exhale push your butt up towards the sky while pressing forearms to the floor.
– Keep your head inline to the spine as you pivot around the hips and shoulder girdle.
– Inhale Plank back to starting position.
– Exhale continue the movement.
– Draw belly in towards the back and draw the ribs in towards the back.
– Stay on your toes and remember to breathe through the movement.
Below is the summary of the “Plank Knee Pull” Pilates move above:
15 reps each side, 4 rounds, 15 second recovery between each round
– Position yourself in a forearm plank: keep your eyes looking down the entire time.
– Elbows directly under your shoulder.
– Stay on your toes with both legs together.
– Inhale bend right knee in towards the center of your elbows.
– Keep your hips as low as possible to the floor.
– Exhale extend the leg straight back to starting position.
– Inhale bend left knee in.
– Keep alternating legs.
– Draw belly in towards the back and draw the ribs in towards the back.
Pair these two exercises as a circuit. You’ll love how your abs will feel and your shoulders will get a nice workout with the combination of these two moves.
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Your posts of a new workout routine are sincerely appreciated. I’m definitely going to include this into my workouts as I’m really struggling to make the abdominal fat disappear.
I’m sincerely hoping that I get to email you back with some desirable results. as I’m left to believe the expense of a tummy tuck may be the only solution to rid the pouche
Lorraine
Hi Lorraine! keep me posted on your progress, please be sure to add these to your workouts =) You can always ask me questions here or on my fan page: https://www.facebook.com/360PilatesWorkout… All my best Sylvia =)
Thank you Sylvia, the plank pike is much harder than it firsts seems. The first round doesn’t seem too bad but by the second I was really feeling it.
I was wondering if you could explain what do you mean exactly, by “staying out of your back”
Hi Sandra! Well done on practicing your plank pike! When I say “staying out of your back” I refer to not arching your back low back. To often when the core isn’t strong enough yet I see serious dipping in the low back and it’s all low back. I don’t want you arching your back or feeling any strain in the low back. You should only be feeling it in the core, thighs and shoulders from holding the position. In the beginning start with your knees bent and work up to straight legs. Hope that clarifies it a little bit =)