Take Care with Hande

C O R E • A B S

Here is a core & abs Pilates workout 🔥

“Abs” and “core” are not one and the same. The abs are part of your core. However, your core is about more than just your abs, it’s your body’s POWERHOUSE!

• "Abs" refers to your abdominal muscles, which include the transverse abdominis (the deepest layer of muscles that wrap around the stomach), the re**us abdominis (the top layer of muscles that are commonly called “the six-pack”), and the internal and external obliques (the muscles on the side of your abs.)
• "Core" includes all the muscles in the pelvis, lower back, hips, and abdomen.

✨ Strengthening your core is one of the best things you can do for your overall fitness. A strong core plays a fundamental role in keeping your body balanced and stable, it also helps you to maintain a good posture and move in a more controlled and efficient way.

Repeat each combo exercise 10 times for 3 circuits with precision and control.

1️⃣ Combo 1: Curl Up + CrissCross
2️⃣ Combo 2: Toe Taps + One Leg Stretch
3️⃣ Combo 3: Double Toe Taps + Double Leg Stretch
4️⃣ Combo 4: Roll Up + Teaser
5️⃣ Combo 5: Pelvic Curl + Single Leg Bridge
6️⃣ Combo 6: Forearm Plank Rock + Forearm Plank Hip Dips

Happy Weekend!!

S I D E • L Y I N G

Side Lying Beginner Mat Pilates Workout

I love side lying Pilates workout! It is a full-body workout that is a great way to get the obliques, thighs, glutes and upper-body working without putting yourself at risk of an injury.

⭐️Draw your top hip down away from your head to create a small gap between your waist and the floor.

Try completing 20 reps on each side for 2-3 circuits to really feel the burn 🔥 👉🏻

1. 20x 90° Leg Lift
2. 20x Clams
3. 20x Knee & Toe Taps
4. 20x Single Leg Lift
5. 20x Double Leg Lift
6. 20x Side Kick
7. 20x Side Bend
8. 10x Circles (each direction)

Enjoy!!!

Upper Body Mobility & Stretch

Try this stretch sequence for a great week ahead!✨

1. Shoulder Rolls
2. Neck Stretch
3. Cross-Arm Stretch
4. Triceps Stretch
5. Prone Shoulder & Chest Stretch (Repeat on both sides)
6. Prone Back Extension
7. Puppy Pose
8. Thread the Needle (Repeat on both sides)
9. Side to Side
10. Spine Twist
11. Cobra Pose

⏰ Repeat/hold each stretch for at least 30-60 sec allow the body enough time to relax into the stretch.

Do NOT:
- Bounce
- Force a stretch
- Hold painful stretches
- Stretch injured muscles

Share and save with anyone who likes stretching 🤍