Take Care with Hande

C O R E • A B S

Here is a core & abs Pilates workout 🔥

“Abs” and “core” are not one and the same. The abs are part of your core. However, your core is about more than just your abs, it’s your body’s POWERHOUSE!

• "Abs" refers to your abdominal muscles, which include the transverse abdominis (the deepest layer of muscles that wrap around the stomach), the re**us abdominis (the top layer of muscles that are commonly called “the six-pack”), and the internal and external obliques (the muscles on the side of your abs.)
• "Core" includes all the muscles in the pelvis, lower back, hips, and abdomen.

✨ Strengthening your core is one of the best things you can do for your overall fitness. A strong core plays a fundamental role in keeping your body balanced and stable, it also helps you to maintain a good posture and move in a more controlled and efficient way.

Repeat each combo exercise 10 times for 3 circuits with precision and control.

1️⃣ Combo 1: Curl Up + CrissCross
2️⃣ Combo 2: Toe Taps + One Leg Stretch
3️⃣ Combo 3: Double Toe Taps + Double Leg Stretch
4️⃣ Combo 4: Roll Up + Teaser
5️⃣ Combo 5: Pelvic Curl + Single Leg Bridge
6️⃣ Combo 6: Forearm Plank Rock + Forearm Plank Hip Dips

Happy Weekend!!

Upper Body Mobility & Stretch

Try this stretch sequence for a great week ahead!✨

1. Shoulder Rolls
2. Neck Stretch
3. Cross-Arm Stretch
4. Triceps Stretch
5. Prone Shoulder & Chest Stretch (Repeat on both sides)
6. Prone Back Extension
7. Puppy Pose
8. Thread the Needle (Repeat on both sides)
9. Side to Side
10. Spine Twist
11. Cobra Pose

⏰ Repeat/hold each stretch for at least 30-60 sec allow the body enough time to relax into the stretch.

Do NOT:
- Bounce
- Force a stretch
- Hold painful stretches
- Stretch injured muscles

Share and save with anyone who likes stretching 🤍

Sunday Stretch🧘🏻

Lower Body Mobility & Stretch

These stretches help increase your lower body flexibility and joint mobility.

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Perform 10 reps for each stretch and repeat stretches on both sides.

This stretch sequence:

1. Child’s Pose & Cat-Cow
2. Pike Plank
3. Pigeon Pose
4. Kneeling Lunge Stretch
5. Hamstring Stretch
6. Pretzel Stretch
7. Hinge Back
8. Hip Flexor & Quad Stretch

Let’s get stretching! ✨