Swan – Pilates Exercise Guide with Photos
Pilates Exercise Instructions:
Lie on stomach, arms bent at elbows,forearms pressed down at sides of shoulders onto mat, face down can put small rolled up towel, under forehead, legs straight slightly apart and turned out, lift chest off floor, head stays lined up with upper back, chest and head lift at the same time, press forearms into floor for support, contract upper back muscles to lift while pressing hips and pubic bone into floor, do not bend at low back, lower chest down to floor, as chest lowers lift legs slightly off mat to create a rocking motion. keep shoulders wide pulled away from ears, goal is to increase flexibility in upper spine with support from lower spine and pelvis. Goal is to stabilize pelvis while rocking arch extension in spine. Repeat 6x.
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Pushups – Chest Exercise Guide with Photos
Muscles Targeted: Push ups do wonders to strengthen th
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Pushups – Kettlebell Exercise Guide with Photos
Exercise Advice: Place two kettlebells on the ground a
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Lying T-Bar Rows – Back Exercise Guide with Photos
Muscles Targeted: Lying T-bar rows mainly target the m
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V-Bar Pullups – Back Exercise Guide with Photos
Muscles Targeted: V-bar pullups target your latissimus
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One Arm Curls with Elastic Bands – Exercise Ball Guide
Exercise Advice: Sit on an exercise ball while holding
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Intermediate Corkscrew – Pilates Exercise Guide with Photos
To Start: Lie on the back with legs extended to the c
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