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Here are two 4-exercise workout sets
Establishing a pilates type of focus in your daily life and exercise habits can greatly improve the quality of your routine, bring new challenges to your core stability, and help you recover from past injuries or recent changes in your body. Here are some simple exercises we often do at the gym or with workout videos that you can reset with a pilates challenge.
Time Requirement: only 15 to 20 minutes for each set
Set 1: Pilates breathing, Running, Deep stretch, Finish your workout standing
Set 2: Mountain climber, Arm circles, Washboard abs, Deep standing stretch
2-Minutes of Pilates Breathing
Do the pilates breathe training standing or seated. If you get dizzy, at first, that's normal.
Beginners: inhale and exhale through the nose
Intermediate: try inhaling through the nose and exhaling through the mouth
5-10 Minutes of Indoor Running at this pace
Don't have a machine, don't worry -- just do five sets of 2-minutes running in place.
Deep Stretch
If there is one move you need to master for a whole body stretch and tone, it is this one.
Can't sit like him, no worries -- grab a cushion or block to give your hamstring the room it needs until you eventually have softer tendons and joints to master this seated spine stretch on the floor.
Finish your workout standing
Keep your plank nice and dynamic. You'll gain the core strength you're seeking. By changing up your plank like this, all your major joints will have a nice soft tissue massage. And, you'll get a lymphatic drainage that will push out toxins and eliminate water retention in the limbs.
Mountain Climbers
This is your whole body workout. If you have only 5-10 minutes and you have only one exercise you can do at work or while waiting at home that requires minimal floorspace -- the mountain climber will keep you in shape.
Kick it up a notch: speed up or add a spider in.
Arm Circles
Take those bicep curls around the world, and tone your entire arm and upper back through full arm circles.
Grocery gym it: circle bottles of juice during your walk home and watch your body get lithe in no time.
Intrigued? The lateral arm straight arm curls creates super lat strength and amazing deltoids.
Washboard Abs
A good naval to spine ab twist with a kettle ball or flat/plated weight can do wonders.
Looking to sculpt a leaner you? Do high reps (20x5), with no weights or super light weight (1-3 lbs) to create an authentically low BMI look.
Deep Standing Stretch
Use your body weight to get the most out of your stretch.
This is a lifted lunge that stretches your quads. By positioning your pelvis differently you'll be able to stretch into your hamstrings because of the dynamic movement.
Still too easy? Squeeze your elbows together on the way up or down.
Powerhouse Ready: Breathe in on the way down and exhale out strongly on the up.
You're welcome!
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