Esercizi Pilates Abdominal

Contrôlez la position en gainage ventral
Place hands on the shoulder rests on feet on the footbar.
Engage core, glutes tight, body forming a straight line.
Press arms forward, protract shoulders slightly, keep neck neutral.
Hold position with steady breathing and full-body tension.
Les Cent — jambes tendues
Lie supine, legs tabletop or extended, arms reaching long by sides.
Lift head and shoulders, engage core, gaze toward thighs.
Pump arms vigorously, inhaling five counts, exhaling five counts.
Maintain stable torso and strong abdominals for one hundred counts.
Le Hundred
Lie supine, legs tabletop or extended, arms reaching long by sides.
Lift head and shoulders, engage core, gaze toward thighs.
Pump arms vigorously, inhaling five counts, exhaling five counts.
Maintain stable torso and strong abdominals for one hundred counts.
Position de Planche Allongée
Place hands on footbar, shoulders over wrists, legs extended long.
Engage core and glutes, forming a straight line head to heels.
Press heels back, protract shoulders slightly, neck neutral.
Hold with steady breathing and full-body tension.

Contrôlez la position en gainage ventral