Crossed Ankles Arm Balance

Getting ready for a beach vacation? Then there’s no better way to condition your beach bod than trying out these 5 best Pilates workouts.

1. Rolling Like a Ball

The focal point of this workout is balance. It will involve working out your obliques and abs to sustain your spinal flexion.

How to do it:

  • Put yourself in a sitting position with your spine flexed into a curve.
  • Lean back so you can balance between your sacrum and sit bones.
  • Hold your knees on to your chest with the soles of your feet off the ground.
  • Inhale when rolling back and exhale when rolling up to the initial position.

When doing this exercise, it is important that you don’t roll on your head or neck as this can pose danger.

2. Breast Stroke

This will work on the extension of your flexion.

How to do it:

    • Lie on your stomach with your nose hovering above the exercise mat.
    • Extend your arms off the exercise mat.
    • Inhale and circle them out to your side like you do when swimming.
    • Repeat 5-8 times and aim to do a longer breast stroke for each attempt.

 3. Scissors

This exercise will engage your abs, multifidus and obliques for pelvic stability.

How to do it:

  • Lie on your back and bring your legs tabletop with your arms supporting your hips.
  • Pull one leg towards the chest while the other hovers above the floor.
  • Inhale and then switch legs.
  • Repeat the procedure 10 times.

4. Double Leg Stretch

This workout uses your abs and obliques, maintaining your thoracic flexion.

How to do it:

  • Lie on your back and bring your legs tabletop with your knees bent and your arms straight out reaching them.
  • Straighten your legs diagonally and reach your arms out over your head.
  • Circle your arms to the side, back to the knees as they flex inward.
  • Repeat 10 times.

5. The Hundred

How to do it:

    • Lie on your back with your arms to the side.
    • Raise your legs in a diagonal position and flap your arms 100 times as though you are touching water.

As a beginner, you might give up before reaching a hundred but maybe on the next try you’ll do much better.

photo by: Shar Ka