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Ashley DeLeon
@ashleydeleonpilates

299,503 followers

🌸 Full Body Flow⁣ ⁣ 🏷 SAVE this post for your next full body practice! All you need is your breath and yourself. You’ll build strength in your deep core, obliques, glutes, arms, shoulders and pelvic floor while mobilizing your hips and a spine. Truly a holistic and functional workout!⁣ ⁣ I’m turning to mat based, quick and efficient pilates practices like these right now! With back to school season in full swing, the juggle of mom stuff, work stuff and family stuff has me totally 😵‍💫 So when I can carve out time for a practice, I am grabbing a mat and little else, running up to my roof for some fresh air, and turning to moves that get me flowing asap!⁣ ⁣ 🙋‍♀️ Practice these moves with me! Over 300 guided workouts in the Membership for everyone! Start one of the 30-day structured Programs, jump into the Weekly Livestream + Workout, browse the Curated Collections, or use the filters to sort workouts by time length, body part, experience, equipment and energy level! Leave me comments right on videos with your questions and join our super kind and supportive community.⁣ ⁣ 🔗 Tap the link in my bio for a 7-day FREE Membership trial and start now!⁣ ⁣ ⁣ 🔊 Sound on to hear the breath (apologies for all the sirens. Brooklyn can be loud 😬 but hopefully hearing the breath helps you find your own!)⁣ ⁣ 1️⃣Internal Tap to Hot Potato⁣ -lift leg as high as possible without letting underside of ribcage collapse⁣ ⁣ 2️⃣Rolling Swan⁣ -inhale when arching back, exhale when rounding⁣ ⁣ 3️⃣Speed Skater⁣ -keep weight in heel bone⁣ ⁣ 4️⃣Teaser Half-Roll Back Twist⁣ -keep hips square for true thoracic mobility (and a major oblique 🔥)!⁣ ⁣ 5️⃣Grasshopper⁣ -keep thighs lifting when legs extend⁣ ⁣ 6️⃣Lunge Shift to Knee Hover⁣ -stay low⁣ ⁣ 7️⃣Quadruped Hover Shoulder Taps⁣ -try to keep knees low and level, minimize shifting weight side-to-side⁣ ⁣ 8️⃣Spinal Wave⁣ -lead with the feet and tail⁣ ⁣ ⁣ #selfpracticeisselfcare #pilatesworkout #pilatesinstructor #pilatesonline