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Abbey Clancy: her favourite Pilates moves

Abbey Clancy can’t get enough of our Bootcamp Pilates classes and regularly attends to keep in shape.

We’ve put together 6 moves that she loves to perform:

Abbey Clancy workout in Woman's Health Magazine

Abbey Clancy workout in Woman’s Health Magazine

 

Glute Bridge
  • Lie on your back with your knees bent.
  • Driving through your heels lift your hips up until you have a straight line from your knees to your hips to shoulders.
  • Make sure you’re not over-arching into your lower back and squeeze your bum as hard as you can at the top before rolling down.
Do: 10 repetitions, 4 times. To make this more challenging point one leg straight up to the ceiling and repeat the movement on a single leg, make sure to keep your hips square.
Lunge & Bicep Curl
  • Get into a lunge position ensuring you have a 90 degree bend in each leg.
  • Lift your back knee an inch off the floor and hold. Perform bicep curls with dumbbells throughout.
Do: 30 seconds on each leg, 4 times in total. Rest as needed between sets.
Mountain Climbers
  • Start in a plank position on your hands.
  • Making sure your hips don’t drop bend one knee at a time as far into your chest as you can.
  • Go for speed on this one!
Do: 30 seconds maximum effort, followed by 30 seconds rest. Repeat 4 times.
Thrusters
  • Standing tall with a dumbbell in each hand, place your dumbbells on your shoulders.
  • Squat down and as you come up to standing drive the dumbbells overhead, locking out your arms at the top.
Do: TABATA - perform as many reps as you can in 20 seconds, rest for 10 seconds. Repeat 8 times for a total of 4 minutes. Intensity here is key, so move fast!

Rotating Plank

  • Start in a plank position on your elbows.
  • Lift your left hand towards the ceiling, rotating onto your side so you are in a side plank position (feet turn slightly onto their sides too).
  • Hold for a few seconds before returning back to centre.
  • Repeat on the other side without letting your knees or hips drop.
Do: 10 rotations (so 5 each side) 4 times. If 10 is easy increase the reps to 20, or even do the exercise up on your hands to make it more challenging.
100s
  • Lie on your back with your legs extended straight out at 45 degrees and your head and shoulders lifted off the floor.
  • Hold your arms straight by your sides and pump them up and down vigorously (it’s a small movement).
  • Inhale for 5 pumps, exhale for 5.
Do: 100 pumps -10 full breath cycles.