10 DAY PELVIC FLOOR PILATES CHALLENGE 🔥 No Equipment Needed
Walking.
Stand tall with your feet spread apart.
Keep your hands next to your sides.
Start marching in place while slightly moving your arms
forward and backwards.
Half squats.
Start standing with your feet slightly wider than shoulder
width.
Place hands on your waist.
Holding your back straight, make a gentle half squat.
Side to side lunge with spine rotation.
Stand tall with your feet together.
Take shoulder width apart stance.
Extend your arms up to your chest level.
Simultaneously lunge to your left
and rotate your torso to your left side.
Keep your right arm extended.
Go back and mirror the movement on the other side.
Hula rotations.
Stand upright with your hands on your hips.
Move your hips in a circle as if you were hula hooping.
Pelvic eights.
Stand tall a bit wider than hip width apart.
Put your hands onto the hips.
Gently bend the knees and start making circles with your hips.
Your hips should move in a way like you are
drawing number eight with them.
Downward facing dog with hamstring stretch.
Get in a downward dog position on all fours
with your arms and legs fully extended
and hips up in the air.
From there, slightly bend your right knee
to maximize the stretch into the left leg.
Hold for a moment and bend another knee.
Kneeling hip mobility.
Start the movement on all fours.
Keep your hands under your shoulders
and your knees under your hips.
Make a clockwise circle with your hips.
Go to starting position
and make counterclockwise circle with your hips.
Active puppy pose.
Start on all fours.
Gently bend your spine and push your hips backwards.
Sit onto your heels
and have your arms fully extended on the floor.
Go back to starting position
while still having your back bent.
Leg raise to the back.
Start on all fours with your back straight.
Keeping your core tight,
extend and lift your right leg backwards.
Return to the starting position
and repeat with your left leg.
Kneeling leg circles, left.
Begin in a tabletop position
with your back straight
and wrists directly under your shoulders.
Engage your core
and extend your left leg straight behind you,
lifting it off the ground.
Initiate circular movements with your extended leg,
ensuring controlled and deliberate circles.
Kneeling leg circles, right.
Begin in a tabletop position
with your back straight
and wrists directly under your shoulders.
Engage your core
and extend your right leg straight behind you,
lifting it off the ground.
Initiate circular movements with your extended leg,
ensuring controlled and deliberate circles.
Child's pose.
Start on all fours.
Spread your arms wide,
spread your knees as wide as your mat.
Bring your belly to rest between your thighs.
Stretch your arms in front of you
with the palms toward the floor.
Hold this position.
Figure four rotations, left.
Start lying on your back.
Bring your right knee up
so that your right foot is flat on the floor.
Raise your left leg,
resting the left calf just above the right knee.
From this position,
bring your legs towards the floor
to your left side.
Bring them up.
Do the same thing on your right side.
Figure four rotations, right.
Start lying on your back.
Bring your left knee up
so that your left foot is flat on the floor.
Raise your right leg,
resting the right calf just above the left knee.
From this position,
bring your legs towards the floor to your right side.
Bring them up.
Do the same thing on your left side.
Knee to chest stretch.
Lie on the floor with your legs stretched out.
Bring your right knee up towards your chest,
then hug it into your torso with the arms.
Return to starting position
and repeat with the opposite leg.