Sunday Sequence @Home🏠.
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An advanced sequence clip flowing through classical Pilates versions of #Rollover and #Scissors then a Twist and Splits in the inversion to a finish in #Teaser.
This advanced mat flow targets the upper and lower abdominals. These muscles must also enlist the obliques to maintain stability, making it an excellent challenge for your abdominals. It provides a stretch to your hamstrings and hip flexors and plenty of spinal mobility.
Swipe to Video 2️⃣ for a more supported option using the ball under pelvis.
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✔ Starting position- sit tall on sit bones, legs lengthened, arms lengthened in front from shoulders.
1️⃣ Roll Over - inhale to prepare, exhale as you tuck your tailbone and c-curve your spine down to the floor one vertebrae at a time to lie flat. Lift your legs together off the mat and lengthen over your head with control to the range your own flexibility allows. ➡️Slowly lift legs to ceiling and cup the back of your pelvis with your hands and have your elbows directly under your hips.
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⚠️Do not turn your head once you have raised your legs or you may strain your neck.
⚠️This position can place a lot of stress on your neck so anyone with neck problems should do ball option in➡️ Video 2️⃣.
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2️⃣ Scissors - scissor your legs open, equally away from each other. Only the legs move. The pelvis stays absolutely stable. 6-8 reps.
3️⃣ Twist and Splits - with the legs pointed up in start position, externally rotate legs so heels are touching. Twist your legs around each other 3 times then open out wide with control, flex feet and draw back up to start. Play around with twisting as you lower at the same time too! 6-8 reps.
4️⃣Teaser - with control lower spine to floor and begin scooping your abdominal muscles in and up so that your upper body begins to roll off the mat. Simultaneously your arms are coming up to be parallel your legs.
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🔁 Repeat entire sequence 3 times.
Hope everyone is well.
Sarah ❤❤😘
#Rollover #Scissors #Teaser
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