Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「COMPLETE BODY PILATES 💪🏼 It’s officially 1 week until my Countdown to Christmas challenge starts! (Wow. How has Christmas come already?!? 😱) Now, because Pilates is a brand new feature of this challenge, I thought I would share this workout to celebrate! 🥳✨ (I’m also wearing my @moveactive Pilates grip socks that you have a chance to win in the challenge too!) Each of these exercises focuses on a different part of the body 👌🏼 10 reps of each exercise Keep it slow and controlled 👇🏼 ▪️1. PELVIC PRESS w ARMS 👉🏼Glutes + hamstrings Keep your core drawn in at the top to prevent over activation of the lower back. ▪️2. ROLL BACK 👉🏼 Spinal articulation + Abs Scoop belly button in to initiate movement first, then round thru spine. ▪️3. SINGLE LEG STRETCH 👉🏼 Core stability Reach straight leg long as you pull opposite knee in..push/pull action. ▪️4. OBLIQUE LEG LOWER TWIST 👉🏼 Obliques + lower abdominals As L leg lowers, reach L arm across body keeping pelvis still & in neutral. ▪️5. LATERAL REACH 👉🏼 Glutes + lateral stability Keep core strong, lifting bottom rib cage up to activate waist. ▪️6. DOUBLE LEG KICK 👉🏼 Hamstrings + upper back Squeeze shoulder blades together & broaden thru collarbones to find lift. 7. PIKE TO BEAR 👉🏼 Whole body challenge Aim to maintain long spine & stability in core as you move. There will be a new Pilates class in each week of Countdown to Christmas 🙌🏼 We start 1st Dec on the #freshbodyfitmind app! 😍 Don’t miss it! ✨ #Pilates #fitnesschallenge ab♥️x Wearing: @fpmovement Music: What About Me- King Henry」11月24日 23時25分