In this Pilates video lesson we will see what are the exercises we can do standing to tone the legs and arms.
Exercises
Standing with bottles (weights) in his hands
- legs apart and shoulder circles
- folded X 4
- fold + raise arm forward alter right + left X 4
- plié + raise arms forward X 4
- plie on the right and left toe alternating + raise arms forward X 4
- plie springs on the right and left tip alternating + arms raised forward X 4
- arms open and closed up X 4
- arms open and closed upwards + plie X 4
- position in plie open arms + toe raised + arm flexion (bicep) alternating right + left X 4
- plie on the toe + flexion arms X 4
- springs in plie open elbows squared + 4 springs in plie closed elbows squared
- plié + elbows squared open and close X 4
- plié arms outstretched open and close forward and upward X 4
- position in plie elbow flexion closing the scapula + heel lift alternating right and left X 4 + flexion of both elbows X 4
- plie position arms extended open, lunge to the left X 4
- left lunges + raised arms straight X 4 + 4 springs
- plie position arms extended open, lunge to the right X 4
- lunges right + raise arms straight X 4 + 4 springs
- plié + elbows squared X 4
- plie position + flexion of open arms in square (biceps) X 4
- plie position combination elbows squared + biceps X 4
- plie on one point with arms extended open and close upwards alternating right and left point X 4
- plie position on right toe + arms extended open rotations forward X 4
- plie position on the left tip + arms extended forward rotations reopen the arms X 4
- stretching bent knees; column mobility Cat and cow; rotation of the right shoulder bust to the left knee; rotation of the bust from the left shoulder to the right knee; torso rotation right hand left ankle; torso rotation left hand right ankle; forefoot lifted + heels lifted; roll up
Necessary material
- Bath mats
- Bottles of water or small weights
