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All you need to get started with this workout is a mat and your own body! A perfect beginner-friendly Pilates workout to target your glutes & core. 🫶🏼
Full details⬇️
1. Leg lifts
-lower onto your left forearm and stay on your right hand
-lift and lower your right leg
-squeeze your glutes at the top
-don’t hyper extend through your low back!
-repeat for 8 reps
2. Leg lift pulses
-hold at the 8th rep!
-pulse it out for another 8 reps, squeezing through your glutes
-repeat on the other side
3. Bird dogs
-move into a table top position
-lift your left arm and right leg into an extended position
-bring elbow to knee underneath and repeat for 8 reps
-after 8 reps switch to the other side
4. Table top crunches
-get into a reverse table top position
-crunch your left knee in towards your chest
-lower & crunch your right knee in
-repeat for a total of 16 reps!
5. Reverse plank with a leg lift
-move into a reverse plank
-lift your left leg up to the ceiling
-lower down and lift your right leg
-keep switching and repeat for 16 reps!
🔁 these exercises like a circuit for 3 sets for the best results!
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