Back by popular demand, more pilates barre exercises! For this tutorial I am 15 weeks pregnant, so please pardon the baby bump. During these exercises remember to keep your abdominals pulled in,rib cage down, and your shoulders lowered and out of your ears.
In my hand is a 3 lb. stability ball to involve the arms, and promote all around core stability. A hand held 2 or 3 lb. weight or a large can of soup will provide similar benefits if you do not have a mini stability ball. Besides that, all you will need is a dining room chair.
This workout emphasizes inner and outer thighs, calves, abdominals, deltoids, biceps, and lats.
Begin standing up tall with your feet slightly wider than shoulder width apart and toes turned slightly outward. Your non-stabilizing arm is held to the side palm up with a slight elbow bend. Then, bend your knees approximately 45 degrees and return to the begining position. Repeat 10 x, then repeat on the other side, for resistance on both sides.
Plie with Toe Rise
The first half of this exercise is exactly the same as the previous exercise. Begin standing with feet slightly wider than shoulder width, toes out. Bend your knees approximately 45 degrees, then before returning to stand, raise up onto your toes, then press your legs up tall again, raising your arm up towards your ear, sill raised up on your toes. Then lower your heels down and return to starting poistion. Repeat 10x, then repeat on the other side.
High Half Toe Plie
Begin with feet shoulder width apart, raised up onto the balls of your feet, arm held to the side. Bend your knees approximately 45 degrees, then press legs straight again, but remain on your toes for the entirety of the exercise. Repeat 10x, then repeat on the opposite side.
High Half Toe Pulse in Grande Plie
Begin in a plie with feet still slightly wider than shoulder width apart, toes turned out, and raised up onto the balls of your feet with a 45 degree knee bend, arm held out to the side. Then lower down into a deeper bend, however do not allow your knees to bend over your toes. Pulse in this manner 10x, then repeat on the opposite side.
Extension in Attitude
Face your chair, standing with heels together, toes apart, squeezing your thighs together. Extend your right leg back, with hip rotated out, and knee bent. You should feel this one in your gluteals (just above where you sit). Repeat 10x, then repeat on the left.
Make your day great!