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