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Hundred L3 - Pilates

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P
rimary Movers:
 
Rectus Abdominals, Quadriceps, Gluteals, Deltoids 
 

Stabiliser Muscles:
Hip Flexors, Core Muscles

 

Level of Difficulty:  (10/10) 

scale 10 

Frequency
     •
 Hold for 8-10 breaths
  
 

 Instructions 

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Raise your legs in the air so that they are both bent at 90°. 
  • When ready inhale to prepare and whilst exhaling extend your legs and raise your shoulders and upper back off the floor. 
  • Breath in and whilst you do move your arms up and down in a pump like action for 5 small beats 
  • Breath out and repeat the 5 small beats 
 Teaching Points  
  • Keep the TVA muscles engages and compress the abdominal muscles 
  • Move the arms up and down in small movements to promote circulation