Sometimes I forget how much I love Pilates but that isn't today. Today I am still feeling the highs from my class last night, Reformer Dynamic Flow. We are working on our back bodies and creating a flowing workout so we just don't stop. By the end of that class all of our faces are glistening (in the good way) and we feel reinvigorated and refreshed
Obliques, Obliques and more Obliques
Torso twister gets your waistlines working. The challenge here is your posture. Keep hips open (think reaching thighs backwards? odd right - ask me more) and still. Hips don't move with your ribcage.
- Play with cueing your lateral systems as you twist.
Want more? Pilates Teachers can take a reformer class at Pilates in Guelph for $15+hst. Then sign up for BODY HARMONICS level 2 training in Guelph with me starting January 27 2017.
We mobilized our pelvis with the pelvic tilt to access and the hip & back muscles. This exercise gets those hip muscles working. Our Glutes play a huge roll in our balance. This should burn but the good Kind.
Standing Hip Hikes
Purpose: To strengthen hip stabilizers
Position: Standing on one leg, with other leg light or lifted. Use the wall or a pole to help with balance.
Movement Description: With a neutral pelvis and your core support, shift weight into the right leg. Align the middle of your knee with your second toe (activate your external rotators). Lift up and off the supporting right leg and rest left foot on right foot. Then slump (hip check) your right hip out to the side and use the side of the right hip to pull the hip back in. Repeat 15x. Repeat on other side.
What to watch for:
ü Remember to keep abdominals engaged
ü Try to square hips and middle of knee cap aligned with second toe.
ü Keep neck and shoulder relaxed
ü Do not allow back to arch, use abdominals to support the neutral curves of the spine
ü Lengthen the back half of your skull up to the ceiling, letting the chin drop slightly
Like this exercise? You will love our Posture workshop Saturday January 21st 1:30.
Feedback from Whole body workshop: Posture. “Loved it” “Felt so good when I walked out” “Feel confident I can do these exercises at home”, “Ivana was great” , “Loved the format
We think bigger is better and that is true when your form is 100%.
Side Bridge with Rotation
Purpose: To strengthen muscles that stabilizes the core.
Starting Position: Propped up on forearm with knees bent and neutral pelvis
Description of Movement: Connect abdominals in and wide to support throughout the exercise. Stack shoulder and hips so that they are square.
1. Inhale, rotate your breastbone up towards the ceiling keeping hips still then inhale and rotate your breastbone down to the ground. Repeat
2. Exhale and lift up and off your shoulder as you press into your bottom knee and lift the bottom waistline. Hold for five breaths and lift the top leg up 5x. Repeat on the other side
What to Watch for:
Remember to keep abdominals engaged
Do not allow hips and or shoulder to twist
Now people will think bigger is better and that is true when your form is 100%. Notice, do you feel your bottom waistline and bottom armpit with your knees bent or straight. For most of us, when we increase our levers (straighten our arm or legs) we bypass the correct muscles and start to use hips, neck and back muscle to create more strength.
Respect where you are at in all movement.
NOTICE, DO YOU FEEL YOUR BOTTOM WAISTLINE AND BOTTOM ARMPIT WITH YOUR KNEES BENT OR STRAIGHT. FOR MOST OF US, WHEN WE INCREASE OUR LEVERS (STRAIGHTEN OUR ARM OR LEGS) WE BYPASS THE CORRECT MUSCLES AND START TO USE HIPS, NECK AND BACK MUSCLE TO CREATE MORE STRENGTH.
There are still 2 private spots available. Wednesday 7:15 and Wednesday 5:00. Get your core STRONG. 16 week program for $220/month.