Workout Plan for Pilates and Yoga: Single Straight Leg

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Take a seat on the floor, pull your right leg up, and extend your left leg to begin this set of straight-leg Pilates stretches. Work your hamstrings and lengthen your muscles with this free video workout plan for Pilates and yoga..

Part of the Video Series: Workout Plan for Pilates and Yoga
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Video Transcript

Hi, this is Michelle. I'm with Pilates Studio City. I'm doing a workout plan for Pilates and yoga. I'm starting with the Pilates portion, and we're going to do an exercise called the Single Straight Leg. Sitting on the floor, knees towards the ceiling, feet are nice and grounded. I want you to give me a big inhale through your nose, open up, exhale everything out. As you exhale it out, pull your belly button into your spine. I want you to slowly start to roll down one vertebra at a time, slowly, slowly, relax your shoulders, lowering all the way down. Lower your left leg. Right leg comes straight up. I want you to point both toes. From here give me a big inhale, open up wide, exhale everything out. Scoop your belly and walk your hands up your right calf. So this is a huge stretch for your right hamstring and that's what we're going to be doing in addition to work our core, we're going to be stretching our hamstring. So, Pilates is just not about your core. We would like to lengthen these muscles. So we're going to hold it. Both toes are pointing. I want you to bring your knee towards your head, not your head towards your knee. So, bring this knee towards your head, relax your shoulders, belly button pulled in nice and tight and let's hold it, lengthening these muscles in our right hamstring. Now I'm going to change, going to grab hold of my left calf, bring this left knee towards my head and relax, both toes are pointing. When I say relax, relax your shoulders, belly button is still scooped in, let's hold on and breathe, good. Now we're going to move, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale. As you exhale, pull your belly button in. I'm continuing, lengthening these hamstrings, inhale, exhale, inhale, exhale. For an advance, place your palms on the ground. We're still moving, inhale, exhale, inhale, exhale, bring your shoulder blades down your back. If you see mine hunch up, I've got to remind myself also, bring the shoulder blades down your back. For modification, back is on the mat, inhale, exhale, still pulling my belly button into my spine on my exhales, inhale, exhale, inhale, exhale. Coming up, inhale, exhale. I'll do one more on each side, legs come together, knees come into your chest. Take your hands right behind your thighs. With one rock and roll, let's come up to sit. Hey thank you. I'm Michelle with Pilates Studio City.


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