This is day two of a routine I created and practice to keep my core strong and my muscles stretched and limber. This routine I do every Tuesday and Friday and it focuses on the stomach muscles as well as glutes.
Day 2 Routine
- Pelvic tilts. This is the same motion as cat/cow from day one but on your back instead of on all fours. Again focus on only moving the minor muscles or your pelvis as you transition. Do for a count of 10.
- Pelvic lift. This time lift your pelvis off the floor and hold for 5 seconds or a complete breath. Repeat for a count of 10. For added difficulty, take one leg and lift the foot off the floor straightening the leg then put it back down before lowering your pelvis.
- Superman reach with opposite arm and leg. Same thing as day one but on your back. Do for a count of 10 with each arm/leg. You can keep the non moving leg in the same bent position as pelvic tilts
- Scapula exercise where you put your arms to the ceiling while on your back and then lift your shoulder blades up towards the ceiling and then pinch then down on the floor. Do 10 times.
- Full roll-up. This is a proper pilates sit-up where you start flat on your back with your arms and legs stretched straight like a pencil. Then pull your arms down along the floor and when they reach your chest, begin to lift them from the floor towards the ceiling while rolling your neck and shoulders up. Then use your core to lift all the way up and roll your head and arms towards your toes. Hold for a stretch then reverse everything and roll back onto your back. Repeat 10 times. I like to do 5 with my legs pointing down then 5 with my legs pointing out in a reverse V position.
- Pilates 100. This is where you lift your legs and head 1-2 inches off the ground with your body straight. Keep your arms by your side and pulse your arms like your patting the floor for a count of 100. For added difficulty, at the end, keep your feet off the ground and do scissor motions with your feet for a count of 10.
- Figure 4 stretch. This can be done on your back.
- Hamstring stretch. I like to grab a towel or belt and loop it around one of my feet. Then pull my leg up until I feel a stretch. I try to keep my leg as straight as possible and will point my toes then my heel to get a calf and shin stretch. I also like to pull my leg to the side across my body for another hamstring stretch position. Repeat for the other leg.
- Side Plank. Roll to one side and put your elbow and forearm on the floor at 90 degrees. Lift your core off the floor and hold for a count of 30-60. Repeat on the opposite side.
- 8-way hips. This is my go-to glute and hip strengthening routine. Start on your side on the floor with a slide bend at your hip.
- Leg lift. Lift the top leg straight up to the ceiling a few inches, then lower, and repeat for a count of 10.
- Front kick. Kick your top leg to the front of your body. Then bring it back even with the other leg and repeat for a count of 10.
- Back kick. Kick your top leg to the back of your body. Then bring it back even with the other leg and repeat for a count of 10.
- Sweep kick. This combines both the front and back kicks in one motion. Repeat for a count of 10.
- Leg circle clockwise. Form small circles using your foot of the top leg. Do 10 circles.
- Leg circle counterclockwise. Same thing just the opposite direction.
- Running motion. With your top leg, pretend you are doing a one leg run in place. Repeat for a count of 10.
- Knee and heel tap. Bend both legs so your knees are out in front of your body. Raise the top leg and tap your heel to the heel of your bottom leg. This will put your top knee in the air. Then tap your knees which will bring your top heel in the air. Repeat 10 times.