Pilates Roll Over

Roll Over

Aim:
 Spinal mobility
Abdominal strength
Hamstring length

Focus:
Lower back
Hamstrings
Abdominals

Starting Position:

Lying on your back,both legs extended to 45 degrees, together and arms extended down at your side.

Movement:

Inhale: Take legs up to 90 degrees.
Exhale: Lift legs above your head, parallel to the floor.
Inhale: Flex your feet, separate your feet to shoulder distance apart and lower your toes onto the floor.
Exhale: Roll down slowly to starting position keeping your legs as straight as possible and as close to your body as you can.

x6


DO NOT DO THIS IF YOU HAVE A SLIPPED DISC IN YOUR LOWER BACK!!

Do:
Maintain abdominal control
Keep legs straight
Keep spine imprinted when straightening legs to 90 degrees.

Pilates Exercise of the Day!

Seal Puppy

Starting position:

Sitting on the mat with you knees bent and the soles of your feet together and lifted off the mat.
Arms inside your knees and your hands on the outside of your ankles. Spine in flexion.

Focus:

Lower back
Abdominal
Back Extensors

Aim:

Core strength
Abdominal control
Lower back flexibility

Movement:

Inhale: Prepare
Exhale: Roll your whole body back then pause and clap the souls of your feet together 3 times.
Inhale: Return to starting position then pause and clap the souls of your feet together 3 times.

Repeat 6 to 8 times.

Do: 

keep the shape the whole time.
Keep your neck in line with your spine.
Keep your back in flexion.

Don't: 

Roll back on your neck
Change shape of your legs
Don't use momentum.

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

Pick-me-up Juice!!

Maxi 'C'


Winter is on its way and we don't want to get sick so here is the ultimate pick-me-up for when you feel a cold coming on.
This juice is packed full of vitamin C in its strongest and purest form.


Ingredients:

150g Blackcurrants
150g Redcurrants
2 Kiwi fruit, peeled
2 Oranges, peeled

Put the blackcurrants,redcurrants,kiwi fruit and oranges through a juice extractor.

Pour into a glass and serve immediately.