Mayo Clinic P-Article Workout Video Tutorial69

In this article, we will provide a detailed tutorial on using the Mayo Clinic P-Article workout video. This video is a great way to get started with Pilates, and it is also suitable for people who have some experience with Pilates. The P-Article workout video is led by Mayo Clinic physical therapist Kari Carlson, who will guide you through each exercise with clear instructions and demonstrations.

Before You Start

Before you start the P-Article workout video, it is important to warm up your body. This will help to prevent injuries and make the workout more effective. To warm up, you can do some light cardio exercises, such as walking or jogging, for 5-10 minutes. You can also do some dynamic stretching exercises, such as arm circles and leg swings.

The P-Article Workout Video

The P-Article workout video is divided into three sections: the warm-up, the workout, and the cool-down. The warm-up consists of three exercises that will help to prepare your body for the workout. The workout consists of 10 exercises that will target your core, back, and legs. The cool-down consists of three exercises that will help to stretch your muscles and relax your body.

Warm-up

1. Bird dog: Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Lift your left arm forward and your right leg backward, keeping your hips level. Hold for a few seconds, then lower back down. Repeat on the other side.
2. Plank: Start on your forearms and toes with your body forming a straight line from your head to your heels. Hold for 30-60 seconds.
3. Cat-cow: Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Inhale, arching your back and lifting your head and tailbone. Exhale, rounding your back and tucking your chin to your chest. Repeat 5-10 times.

Workout

1. Hundred: Lie on your back with your knees bent and your feet flat on the floor. Lift your head and shoulders off the ground and reach your arms forward. Inhale, and then exhale while pulsing your arms up and down 100 times.
2. Criss-cross: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Inhale, and then exhale while lifting your shoulders off the ground and crossing your left elbow over your right knee. Inhale, and then exhale while lowering your shoulders back down and crossing your right elbow over your left knee. Repeat 10-15 times on each side.
3. Double leg lift: Lie on your back with your legs extended and your arms at your sides. Inhale, and then exhale while lifting both legs off the ground until they are perpendicular to the floor. Inhale, and then exhale while lowering your legs back down. Repeat 10-15 times.
4. Single leg lift: Lie on your back with your legs extended and your arms at your sides. Inhale, and then exhale while lifting your right leg off the ground until it is perpendicular to the floor. Inhale, and then exhale while lowering your right leg back down. Repeat 10-15 times on each side.
5. Bridge: Lie on your back with your knees bent and your feet flat on the floor. Inhale, and then exhale while lifting your hips off the ground until your body forms a straight line from your shoulders to your knees. Inhale, and then exhale while lowering your hips back down. Repeat 10-15 times.
6. Side plank: Start on your side with your elbow directly under your shoulder and your feet stacked on top of each other. Inhale, and then exhale while lifting your hips off the ground until your body forms a straight line from your head to your feet. Hold for 30-60 seconds on each side.
7. Bicycle crunch: Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head. Inhale, and then exhale while lifting your shoulders off the ground and bringing your left elbow to your right knee. Simultaneously, extend your right leg out straight. Inhale, and then exhale while lowering your shoulders back down and bringing your right elbow to your left knee. Simultaneously, extend your left leg out straight. Repeat 10-15 times on each side.
8. Russian twist: Sit on the floor with your knees bent and your feet flat on the floor. Place your hands behind your head. Inhale, and then exhale while twisting your torso to the right. Inhale, and then exhale while twisting your torso to the left. Repeat 10-15 times on each side.
9. Leg circles: Lie on your back with your legs extended and your arms at your sides. Inhale, and then exhale while circling your right leg clockwise. Inhale, and then exhale while circling your right leg counterclockwise. Repeat 10-15 times on each leg.
10. Superman: Lie on your stomach with your arms extended overhead. Inhale, and then exhale while simultaneously lifting your arms, legs, and head off the ground. Hold for a few seconds, then lower back down. Repeat 10-1

2024-11-28

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