Pilates Exercise of the Day!

Spine Twist

Starting position:

Sitting up. Spine extended. Legs extended and hip distance apart with feet flexed.
Arms extended out to a T position at shoulder height and palms facing forward.

Focus:

Upper back extensors
Abdominal
Obliques

Aim:

Core Stability
Spinal strength
Oblique Strength

Movement:

inhale: To prepare
Exhale and twist your torso to one side as far as you can.
Exhale: Deepen rotation.
Inhale: Return to centre.

Repeat on other side. 3 on each side.

Don't:

Don't allow hips to twist
Don't allow upper back to go into flexion.

Do:

Maintain abdominal control by narrowing the pelvis.
Sit upright.
Rotate from the waist.
Keep feet flexed.
Keep your neck in line with your spine.
Keep your eye line slightly upward.

Pilates Exercise of the Day!

Hip Circles


Starting position:

Sitting on the mat. Legs extended at 45 degrees with your feet pointed.
 Arms shoulder width apart behind you on the mat fingers facing your body. Back extended.

Focus:

Abdominal
Back extensors
Hip flexors

Aim:

Core strength
Hip flexor strength

Movement:

Inhale: take both legs to the right.
Exhale:Circle legs down and around back to starting position.
Repeat and then swap sides.

Do:

Maintain abdominals control by narrowing your pelvis
Keep your legs straight.
Keep your back up right.

Pilates exercise of the Day!

Neck Pull

Starting Position:

Lying on your back,legs extended and together,feet softly pointed.Hands interlaced behind your head.

Focus:

Abdominal and Hamstrings

Aim:

Core strength and stability
Abdominal strength
Hamstring length

Movement:

Inhale: lift your head,neck and shoulders (like you would in a roll up)
Exhale: Roll up and over bringing your head to your knees.
Inhale: Pull your torso back to 90 degrees (sitting up) stacking your spine.
Inhale: Hinge your torso back on the diagonal.
Exhale: Roll down from your lower back to the starting position.

 (Follow Image example from bottom image to top)

DON'T: allow your back to go into flexion.
DO: Maintain abdominal strength by narrowing the pelvis throughout the exercise.

3 Great facts about Pilates

Pilates can give you flat abs -- provided you have a relatively healthy lifestyle

Pilates will make your muscles look long and lean :)

Pilates won't make you taller, but you'll look taller because you'll have better posture