From The Pilates Studio

From The Pilates Studio: Single Leg Circles

Friday, June 28, 2013 10:00:37 AM America/New_York

Single Leg Circles strengthens the hip, stretches the back of the leg as well as works the inner and outer thigh.

1. Begin lying flat on your back with your arms long by your sides.

2. Bring your right leg up to 90 degrees and keep your left leg long on the mat. 

3. Cross your right leg over your body, around and back up to 90 degrees. You are creating a perfect circle on the ceiling.

4. Repeat 5 times.

5. Keep your right leg at 90 degrees and reverse the circle- bring your right leg out towards your right shoulder, down, across the body, and back up to 90 degrees.

*repeat 5 times in each direction on both legs

From The Pilates Studio

From The Pilates Studio: Single Leg Stretch

Friday, June 21, 2013 10:00:59 AM America/New_York

The Single Leg Stretch strengthens the powerhouse and increases flexibility in the legs and back.

1. Begin lying flat on the mat with your knees into your chest.  

2. Pull your abdominals in and bring your chin toward your chest, lengthening your neck.

3. Pull one knee into your chest and the other leg out to a 45 degree angle. The head and shoulders are off the mat and elbows are wide. Hug your bent knee in toward your shoulder, gently stretching the leg and spine.

4.  Without changing this position, switch legs to stretch the other side.  Continue breathing deeply and scooping your abdominals toward the mat.

*repeat 5 to 8 times

From The Pilates Studio

From The Pilates Studio: The Roll Up

Friday, June 7, 2013 10:00:37 AM America/New_York

Remember The Roll Down we mastered a few weeks ago?

Well, The Roll Up series is the next set of exercises in the same progression.  Working the powerhouse, these movements will also help to stretch the hamstrings out, and articulate your spine.

To Roll Up:

1. Begin lying on the mat with your legs extended out long and squeezing tightly together.

2. Reach your arms up to the ceiling and bring your chin toward your chest, take a deep breath in.

3. Continue inhaling as you begin to articulate your spine off the mat. 

4. Reach your arms forward and continue to pull the abdominals in as you exhale and stretch over your legs.

5. Inhale and keep your abdominals in as you begin articulating the spine back down to the mat with control, the same way you began the exercise. 

6. Stretch the arms up to the ceiling and back for a stretch. Remember to keep your spine long against the mat.

*repeat sequence 3 to 5 times

From The Pilates Studio

From The Pilates Studio: The Hundred

Friday, May 31, 2013 9:41:53 AM America/New_York

Have you been keeping up with our once-a-week Pilates regiment from fitness expert Sara Bogle? We hope so, but just in case you’re falling a bit behind, remember you can see this week’s exercise (and all weeks prior) here.

Today we’re practicing an exercise called The Hundred, which works the powerhouse, increases circulation for blood flow, and concentrates on the breath, building stamina in the body.

Good luck!

1. Begin lying on the mat, bring your knees into your chest and feel the length of your spine. Using your abdominals, lift your head and shoulders up reaching the arms forward and off the mat.

2. Extend your legs to a table top position, keeping the knees bent and the legs at a 90 degree angle.

3. Begin vigorously pumping the arms straight up and down.  Breath in for 5 counts and out for 5 counts.  Try to maintain this position for as long as you can while pumping the arms, breathing deeply and keeping your chin toward your chest. Work your way up to 100 pumps with the arms, 10 full breath cycles.

4. The progression for this exercise is to repeat step 1 and extend your legs straight out to 45 degrees.  With that, continue step 3.

Repeat 10 sets of full breath cycles (100 pumps of the arms) and be sure to check back next Friday for a new exercise! 

From The Pilates Studio

From The Pilates Studio: Teaser Balance

Friday, May 24, 2013 10:00:18 AM America/New_York

So far in our From The Pilates Studio series, we’ve been working on spine articulation and stabilization/control. Today, we’re raising the stakes a bit with Teaser Balance: an exercise that strengthens the powerhouse and works balance and stability in the body.

To practice today’s Teaser Balance:

1. Begin sitting on the mat, hold under your thighs with your hands and lift your feet off the mat.  Hold this position, focusing on your abdominals pulling in and the lift in your chest. Hold here for 3 deep breaths.

2. Repeat step 1, continue holding under your thighs and lengthen your legs out.  Continue pulling the abdominals in and lifting your chest.  Take 3 deep breaths in this position.

3. Repeat steps 1 and 2, then gently release your thighs and reach your hands towards your toes. Hold this position for 3 deep breaths.

Repeat 1 to 2 sets of each progression and be sure to check back next Friday for a new exercise! 

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