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Pilates Exercises for Dancers
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The Hundred
Improves core strength and coordination.
Roll Up
Promotes spinal articulation and flexibility.
Single Leg Circle
Enhances hip joint mobility and stability.
Rolling Like a Ball
Teaches control and balance.
Series of Five
Strengthens the abdominals and promotes endurance.
Spine Stretch
Encourages spinal articulation and stretches the back.
Open Leg Rocker
Improves balance and spine articulation.
Corkscrew
Develops oblique strength and improves spinal rotation.
Saw
Increases spinal rotation and flexibility.
Swan Dive
Strengthens the back muscles and increases spine extension.
Single Leg Kick
Enhances hamstring flexibility and back strength.
Double Leg Kick
Improves posture and strengthens the upper back.
Side Kick Series
Enhances leg strength and hip mobility.
Teaser
Develops core strength and balance.
Wunda Chair
Targets balance, strength, and precision.
Mermaid
Increases lateral flexibility of the spine.
Boomerang
Challenges coordination while strengthening the core.
Hip Circles
Promotes hip joint stability and abdominal control.
Double Leg Stretch
Builds core strength and stimulates circulation.
Shoulder Bridge
Strengthens the glutes and improves pelvic stability.
Leg Pull Front
Enhances core stability and shoulder strength.
Leg Pull Back
Improves strength in the arms and back.
Neck Pull
Improves spinal articulation and abdominal strength.
Scissors
Increases hamstring flexibility and core strength.
Bicycle
Enhances coordination and strengthens the legs.
Control Balance
Develops control and enhances balance.
Pilates Push-Up
Strengthens the chest, shoulders, and triceps.
Snake and Twist
Strengthens the obliques and improves spine flexibility.
High Scissors and High Bicycle
Promotes leg strength and improves hip flexibility.
Tower
Enhances flexibility and spine articulation.
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