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