# @stefana.avara on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/C5i2ZL4L5kQ
- **Gondola URL:** https://gondola.cc/posts/17758344-stefanaavara-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/thumbnails/68a743d0c9.jpg
- **Posted:** 2024-04-09T14:44:25.000+00:00
- **Account Owner:** Stefana Avara (@stefana.avara) — https://gondola.cc/stefana.avara

## Caption

20 minute NO IMPACT signature strengthen + lengthen workout ☀️💐🌸🧘‍♀️

You guys know the drill - combo of Pilates and strength, this is a great example of intentional movement that won’t spike your cortisol levels 🤍

Equipment: you need a set of light dummbells (I’m using 5lbs here) and option ankle weights! 

Today’s workout is broken into 3 sections, standing work, mat work & your ab finisher! Good luck!!! 

Here are your moves!!! 👇

• START HERE WITH STANDING WORK - 1 min each move, do this 2x (4 min total) •

🪩 Pliè with arms in + out (focus on keeping your chest up + shoulder back + tailbone tucked!)
🪩 Plié with bicep extension (keep elbows high the whole time!)

* SINGLE SIDE MAT WORK - do 1 min each move with the right leg active, once you do all 5 moves on the right side, switch to the left side! (10 min total) TRY not to rest between movements, rest after you do all 5 moves on one leg!!!! We want to keep those muscles on + active for the full 5 minutes of work! •

🪩Active Fire hydrant to kick (keep this exercise as 4 separate movements, I like to say to myself every rep “up, out, in, down” - keep core engaged) 
🪩Static Fire hydrant kick (lift your leg into the starting fire hydrant position then extend your heel in + out - remember to breathe!! Exhale kick out, inhale bring the leg in) 
🪩Static straight leg side pulse (keep the leg as high as you can!!)
🪩Bear plank in + out 
🪩Bear Plank leg pulse 

• FINISH HERE WITH ABS - 1 min each move, do this 2x (8 min total) •

🪩Alternating leg drops (arms holding weight, shoulders + neck lifted)
🪩Single leg toe taps left side (holding one weight reaching for ankle)
🪩 Single leg toe taps right side (holding one weight reaching for ankle)
🪩Double leg toe taps (holding one weight reach for both ankles

#athomepilates #lowimpactworkout #athomeworkout

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## Tags

athomepilates, lowimpactworkout, athomeworkout

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