Glutes with Thigh Band: Reformer Pilates workout
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- Опубліковано 5 тра 2024
- Glutes with Thigh Band: Reformer Pilates full-length workout with Erin
Key exercises and their benefits:
Footwork & ab variations with thigh band
Scooter for balance and glutes
Thigh Band Exercise:
Technique: Placing a thigh band on and incorporating resistance band movements throughout the class.
Benefits: Provides resistance to various leg movements, enhancing muscle engagement and toning in the thighs, hips, and glutes. It also helps improve stability and alignment during exercises.
Deep Breathing:
Technique: Encouraging deep centering breaths at the beginning and throughout the class.
Benefits: Promotes relaxation, helps in focusing the mind, and enhances oxygen flow to the muscles, improving endurance and performance.
Alignment and Relaxation Cues:
Technique: Emphasizing alignment cues and encouraging the release of tension in the shoulders and jaw.
Benefits: Promotes proper form, reduces the risk of injury, and enhances overall relaxation and mindfulness during the workout.
Footwork on Reformer:
Technique: Various foot positions and movements on the foot bar, such as pressing back, turning out, and tendon stretches.
Benefits: Targets lower body muscles, including the calves, hamstrings, and quadriceps, while also improving ankle mobility and stability.
Tabletop Position and Core Work:
Technique: Performing exercises in tabletop position, including curling up head, neck, and shoulders, and stretching the legs away.
Benefits: Engages the core muscles, including the abdominals and hip flexors, while also improving spinal stability and posture.
Single Leg Stretch and Double Leg Stretch:
Technique: Alternating between single leg stretches and double leg stretches.
Benefits: Strengthens the core muscles, improves flexibility, and enhances coordination and control over body movements.
Scooter Exercise:
Technique: Performing scooter exercises using the reformer carriage for resistance.
Benefits: Targets the glutes, hips, and thighs, while also improving balance and stability.
Arms and Upper Body Work:
Technique: Utilizing straps and arm movements to target the upper body muscles.
Benefits: Strengthens the arms, shoulders, and upper back, improves posture, and enhances overall upper body strength and endurance.
Squat Variations:
Technique: Incorporating different squat variations, including skier squats and traditional squats.
Benefits: Targets the lower body muscles, including the quadriceps, glutes, and hamstrings, while also improving functional strength and mobility.
Spinal Articulation and Mobility:
Technique: Performing exercises that involve spinal articulation and mobility, such as rolling exercises and side bends.
Benefits: Improves spinal flexibility, mobility, and stability, while also releasing tension in the back muscles and promoting better posture.
Side Twist and Oblique Work:
Technique: Incorporating side twists and oblique work using straps and rotational movements.
Benefits: Targets the oblique muscles, improves torso rotation and flexibility, and enhances core strength and stability.
Stretching and Relaxation:
Technique: Ending the class with stretching and relaxation exercises, including deep breathing and gentle stretches.
Benefits: Promotes muscle recovery, reduces muscle soreness, and enhances overall relaxation and well-being.
Overall, the class incorporates a variety of Pilates reformer techniques to target different muscle groups, improve flexibility, stability, and posture, and promote overall mind-body relaxation and well-being.
What a great workout! Thanks Erin 😊
Nice outfit ❤
Gorgeous lady ☺️
Your so beautiful 😍 nice work out session
I could feel the tension melt away even just watching you do the workout! It is your soft energy shining. Thank you for this!
Thanks Russ! You’re the best! 😊
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It’s the workout I missed while I was in Italy! Need to do this one again Erin!
Great idea!