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Anfänger Training

Pilates

Anfänger   1 Std 2 Min

Zielbereiche: Core, Legs

Ausrüstung: Exercise Mat, Chair

Morgan Gaudio
 		    Hinzugefügt von Morgan Gaudio
Pilates
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Clams
Clams
2 minutes
Glute Circles
Glute Circles
2 minutes
Glute Kickbacks
Glute Kickbacks
2 minutes
Left Side Leg Circles
Left Side Leg Circles
1 minute
Right Side Leg Circles
Right Side Leg Circles
1 minute
Lying Right Leg Lifts
Lying Right Leg Lifts
1 minute
Lying Left Leg Lifts
Lying Left Leg Lifts
1 minute
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Right Side-Reclining Leg Lift
Right Side-Reclining Leg Lift
1 minute
Left Side-Reclining Leg Lift
Left Side-Reclining Leg Lift
1 minute
Wide Leg Stance
Wide Leg Stance
3 minutes
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
2 minutes
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Body Circles
Body Circles
1 minute
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minute
Crunchy Frogs
Crunchy Frogs
1 minute
Diamond Crunches
Diamond Crunches
1 minute
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
2 minutes
Diamond Push-Ups
Diamond Push-Ups
1 minute
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Floor Wipers
Floor Wipers
2 minutes
Flutter Kicks
Flutter Kicks
2 minutes
Full Scorpion
Full Scorpion
2 minutes
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
2 minutes
Left Oblique V-Ups
Left Oblique V-Ups
1 minute
Right Oblique V-Ups
Right Oblique V-Ups
1 minute
Left Side Crunches
Left Side Crunches
1 minute
Right Side Crunches
Right Side Crunches
1 minute
Leg Lifts
Leg Lifts
2 minutes
Lunges
Lunges
2 minutes
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
2 minutes
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minute
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minute
Repeat on the left side and continue alternating sides.
Side Lunges
2 minutes
Side Plank Dips
Side Plank Dips
2 minutes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Sumo Obliques
Sumo Obliques
2 minutes
Sumo Squats
Sumo Squats
1 minute
Tip Toe Squats
Tip Toe Squats
1 minute
Vertical Leg Crunches
Vertical Leg Crunches
1 minute

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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