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Day 319- X Rolls Arms Start
This exercise helps the body find segmental spinal rotation and increases the core support through the distal ends of the upper extremitiesTo do this exercise you will need a mat. Start by lying on...
View Article320- Crescent Rolls with Balls
This exercise challenges the core to synthesize the connections built in the x rollsTo do this exercise you will need a mat and two large exercise balls. Start lying on your back with your arms and...
View ArticleDay 321- X Rolls on Ball
This exercise uses the large exercise ball to challenge the proprioception of the body during spine rotation.To do this exercise you will need a mat and a large exercise ball. Start by lying on your...
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Day 322- Side Plank Prep Shoulder Shrugs
This exercise is designed to create shoulder stability. It is a great preparation for side plankTo do this exercise you will need a mat. Start by sitting on one hip with your ankles crossed. Lean...
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Day 323- Side Plank Prep Hip Lifts
This exercise prepares the body for the side plank by working on shoulder stability through the lateral fascial lines.To do this exercise you will need a mat. Start by sitting on one hip with your...
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Day 324- Side Plank Prep Hip Lifts with Straight Leg
This exercise progresses the side plank prep by decreasing the base of supportTo do this exercise you will need a mat. Start by sitting on one hip with the bottom leg long and the top leg crossed in...
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Day 325- Side Lift on Elbow
This exercise is a great way to provide support for the spine through the side of the body, while strengthening the shoulder.To do this exercise you will need a mat. Start by lying on your side with...
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Day 326- Side Lift with Elbow with Leg Lift
This exercise increases the challenge of the side lift by decreasing the support of the lower extremities.To do this exercise you will need a mat. Start by lying on your side with your feet lengthened...
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Day 327- Side Plank
This exercise strengthens the side of the body from the armpit to the ankle.To do this exercise you will need a mat. Start by lying on your side with your body propped on your arm. Exhale as you lift...
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Day 328- Side Plank with Leg Lift
This exercise increases the difficulty of the side plank by lifting the top leg.To do this exercise you will need a mat. Start by lying on your side with your legs lengthened long beneath you. Place...
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Day 329- Side Arm Twist
This exercise challenges the side plank by adding rotation of the spine and movement at the shoulder joint.To do this exercise you will need a mat. Start in the side plank with your hand reaching to...
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Day 330- Side Arm Mermaid
This exercise increases the strength and support in the side of the body.To do this exercise you will need a mat. Start in the side plank. Inhale into the back of your ribcage and lower your hips...
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Day 331- Leg Pull Back Hip Lift with Bent Knees
This exercise strengthens the hamstrings and triceps while opening the chest and the front of the hips.To do this exercise you will need a mat. Start sitting with your knees bent and your hands placed...
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Day 332- Leg Pull Back Hip Lift with Straight Legs
This exercise strengthens the back line of the body.To do this exercise you will need a mat. Start sitting with your legs long beneath you and place your hands behind you. Your fingertips should...
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Day 333- Leg Pull Back Hip Lift Bent Legs with Single Leg Marching
This exercise increases in difficulty by decreasing the base of support.To do this exercise you will need a mat. Start sitting with your knees bent and your hands behind you. Inhale into the back of...
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Day 334- Leg Pull Back Hip Lift Straight Legs with Single Leg Marching
This exercise increases the strength in the back line of the body, and increases stability in the pelvis.To do this exercise you will need a mat. Start sitting with your legs lengthened in front of...
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Day 335- Leg Pull Back Feet on Log
This exercise adds proprioceptive challenge to the Leg Pull BackTo do this exercise you will need a mat and a foam roller. Start sitting with your legs lengthened in front of you on the foam roller....
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Day 336- Around the World Planks
This exercise requires a lot of arm strength and increases stability in the spine.To do this exercise you will need a mat. Start in the side plank. Inhale as you pivot the hand and point the...
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Day 337- Kneeling Sidekicks
This exercise focuses on hip disassociation with a small base of support.To do this exercise you will need a mat. Start by kneeling then lean over to one hand so that you have one knee and one hand...
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Day 338- Kneeling Side Kick Circles
This exercise is a variation of the kneeling side kick.To do this exercise you will need a mat. Start kneeling and then lean over to one hand so that you are supported by your knee and your hand....
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Day 339- Kneeling Side Kicks Bicycle
This exercise a variation of kneeling side kick.To do this exercise you will need a mat. Start by kneeling and then lean to one arm so that you are standing on one arm and one knee. Inhale into the...
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Day 340- Kneeling Side Develop
This exercise is a variation on the classic kneeling side kickTo do this exercise you will need a mat. Start by kneeling and then lean over to place one hand on the ground. Allow the opposite leg to...
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Day 341- Mermaid Tailor Sit
This exercise is an alternative to the classic mermaid. It allows for symmetry at the hipsTo do this exercise you will need a mat. Start sitting with your knees bent and your ankles crossed. Reach...
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Day 342- Mermaid Z-Sit
This exercise is the classic Pilates mermaid.To do this exercise you will need a mat. Start by sitting with both knees bent and your toes pointing to one side. Inhale into the ribs as you reach one...
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Day 343-Neck Stretch Lateral Flexion
This exercise is intended to lengthen the muscles of the neck.To do this exercise you will need a mat. Start sitting with your knees bent and your ankles crossed. Inhale into the back of your ribs...
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