GIRLS WHO EAT LOW IMPACT WORKOUT


Check out this low-impact pilates based workout, a favorite of Jamie from GIRLS WHO EAT! It can be done at home, and takes less than 15 minutes. Try to work up to doing each exercise for 1 minute or more! 

Warm-Up

Leg Circles - 30 Seconds
1. Lie face up, arms by your sides, palms down.
2. Bend your left knee & put your left foot flat on the floor. Extend your right leg up so it's perpendicular to the floor.
3. Circle your right leg out to the side, toward the ground, and return to your starting position. Make the circle as big as possible while still keeping your lower back on the floor.
4. Reverse the circle.
5. Do 10 reps one on leg, and then repeat on the other.

 
The One Hundred
1. Lie face up.
2. Lift both legs up to the sky and lower halfway, so they're at an angle.
3. Curl your head up, and reach your arms long alongside your body, palms down.
4. Pump your arms up and down as you inhale for 5 seconds and exhale for 5 second.
5. Repeat the breathing pattern 10 times while holding the position, for a total of a hundred arm pumps.


Workout 

Criss-Cross - 45 seconds
1. Lie facing up and bring both knees in to your chest.
2. Put your hands on the back of your head, keeping your elbows wide, then curl your head up.
3. Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg.
4. Continue alternating sides for the 45 seconds

pilates.jpg

Teaser - 45 seconds
1. Lie faceup. Bend your knees over your hips and and lift your feet off the mat.
2. Extend your legs as you reach your arms toward your feet and lift up your head and shoulders off the mat.
3. Create a V shape with your torso and legs.
4. Hold this for 5 breaths, and then roll onto your back bending your knees again.

Pendulum - 1 minute
1. Lie face up with your arms extended out to your sides.
2. Bend your knees over your hips and lift your feet off the mat.
3. Let both your knees fall to the right, but be sure your lower back on the floor.
4. Return to the starting position, and then do the other side.

Scissor Kick - 1 minute
1. Lie facing up.
2. Extend your right leg up so that it's perpendicular to the floor.
3. Bring your hands behind your right leg, and pull it in toward your face, and curl your head up.
4. Lift your left leg off of the floor a few inches. Then switch legs, pull your left leg in toward you and let your right leg hover above the floor. Continue switching out your legs.

Plank Leg Lift - 45 seconds
1. Begin in a high plank with hands directly under your shoulders.
2. Alternate lifting one leg off the floor as high as you can - but not past shoulder height.
3. Be sure Keep your core, butt, and quads engaged to avoid rocking your hips.

Plank Rock - 45 seconds
1. Start in a high plank - hands directly under your shoulders.
2. Rock your whole body forward a couple inches toward your hands and then back toward your heels.
3. Keep your core, butt, and quads engaged the entire time.

Slow Motion Mountain Climber - 1 minute
1. Begin in a high plank with hands directly under your shoulders.
2. Bring one knee in toward your chest at a time.
3. Keep your core, butt, and quads engaged and avoid rocking your hips.


Cool down

Double Leg Stretch- 1 minute
1. Lie faceup and bring both knees in toward your chest.
2. Curl your head up and place your hands on your knees. Then, extend both legs out in front of you as you reach both of your arms overhead.
3. Try to get your legs as straight as you can while still keeping your lower back on the floor. Then, circle your arms out and around back to your knees as you pull your knees back in toward your chest.


Rest about 15 seconds in between exercises. You've got this!