#MovementMonday: Core and Arms with Ashley Freeman

The holidays are just around the corner! Keep your fitness goals on track — despite those pumpkin pies — with this Pilates-inspired workout…

This post comes to you from Australian fitness trainer, Ashley Freeman, who will be introducing us to Pilates-inspired home workouts all month long! 

  • Complete 8-12 reps of each exercise (per side) for 4 rounds. Enjoy!

Side Plank Knee to Elbow 

Aim to keep the shoulders and hips stacked directly over each other. Draw the belly button to spine. Keep lifting the hips to the sky!

High Plank 3 Point Knee Touch 

Keeping the core engaged and the belly button to spine. Aim the knee to the opposite elbow, followed by the adjacent elbow, and lastly the shoulder. Be sure not to allow the lower back to arch and keep the shoulders stacked over the wrists.

Half Hindus

Starting in a wide leg downward dog position, dive down, pinning the elbows backwards next to the rib cage and transfer to upward dog. Then lift the hips and drive back through the hands into downward dog.

Low Plank Hip Dips

Starting in low plank, transfer the hips to the side of the mat whilst keeping the elbows grounded. Then come back through centre to swap sides. Always keep belly button to spine and avoid any arch in the lower back.

Slow Lower Tricep Push-Ups 

This can also be done with knees on the ground. Starting in high plank, keep the body rigid and lower down to the ground for 4 counts, keeping the elbows pinned in next to the body. Then push back up to high plank.

Ashley is wearing the Pop Color Sports Bra and Seamless Contour Legging
+ Check back next Monday for more from Ashley and check out other #MovementMonday routines here! 


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These moves look super challenging, but I’ll definitely attempt them, at least!

Charmaine Ng | Architecture & Lifestyle Blog

6 years ago

Love this! Thanks! x

I like yoga.

6 years ago

I have to say it’s extreamly refreshing seeing A post that is using Pilates. I live in a city that is 100% yoga at all times and people relate Pilates to something “older people” do. I have no idea why. These moves look challenging but rewarding! Thanks for sharing!

6 years ago

Cool moves. I’ll try for sure.

5 years ago

In “Low Plank Hip Dips” I failed. Is there any alternative?
I will try again :D :D

4 years ago

Informative Post . Thanks

4 years ago

Thanks . Great Content . I love it