Double-leg Stretch -Series of 5 core work-(10 repetitions)
Pilates Mat Beginner
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55s
Lie on your back with knees bent , shins parallel, arms reaching overhead alongside the ears, and shoulders relaxed on the mat.
-Inhale to prepare, then exhale as you engage the deep abdominal muscles and circle the arms forward while curling the head, neck, and shoulders off the mat in a small chest lift.
-At the same moment, hug the knees in toward the chest and lift the legs to a float or a light lift, keeping the shins parallel.
-Inhale to lengthen and reach the arms back behind the head as you extend the legs away to a a small controlled full stretch, maintaining a stable pelvis and a consistent breath.
-Exhale to circle the arms forward again and return the head, neck, and shoulders to the mat while drawing the knees back into the hug position.
-Repeat the sequence with controlled tempo, ensuring smooth transitions, a stable ribcage, and continuous breathing.
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General Full Body Mobility
1. Arm Circles both directions ( front/back)
2. Sweeping arms with full body rotation
3.Overhead Extension with 90 degree curl
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