Скачать или смотреть Lower Back Pain - Pilates Ab Workout

Anytime my back feels a little tight, this feels so great! The stability ball allows the low bak to decompress and still get your core workout in!

-Place the ball under your tailbone/tush area. Make sure it's not directly in your low back.
-Feel your ribs pulling down towards your mat to activate your core.

WORKOUT:
1) Single Leg Stretch - Pull one knee in as the other leg reaches out to a diagonal.
*don't let the leg go to low. focus on using your abs to pull your knee into your chest.
2) Single Leg Marches - Legs start at table top. Tap one leg down towards the mat, bring back up, then switch.
3) Double Leg Marches - Legs start at table top. Both legs tap down togther then lift back up to table top.
4) Double Leg Stretch - Extend both legs out to a challenging angle, then pull them back in.
*watch that your back ribs are still pulling down towards the mat. if the back starts to arch, the legs are going too low.
5) Scissors - Reach both legs up towards the sky. Reach one leg towards you as the other leg lowers down. Kick kick the top leg, then switch.
*feel free to bend the legs slightly if the back feels like it's pulling.
6) Lower/Lift - Reach both legs up towards the sky. Lower the legs down in 3 counts, lift the legs up in 1 count.
*watch that your back ribs are still pulling down towards the mat. if the back starts to arch, the legs are going too low.
7) Circles - Legs reach up, then circle the legs out and around, then reverse after five.

Now that back should feel more open and ready for more exercises or just ready to take on the rest of your day!


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Workout 1 in the RANCH 5 workout series