Happy August from In Balance Studio! Sweat it out during this hot weather with some individual Pilates sessions with our exceptional instructors, at our Reformer and Tower Group Classes, or some at-home exercises below for those times in between classes! Get your buns, abs, back, and the rest of your body tight with us!
Exercise #1 Spine Twist
This exercise increases range of motion in the upper body by training the torso to spiral on a vertical axis, while keeping the pelvis stable.
This exercise increases range of motion in the upper body by training the torso to spiral on a vertical axis, while keeping the pelvis stable.
Preparation:
- Sit tall on your sit bones
- Pull in abdominal muscles in to support your upper body
- Flex your feet and reach long through the heels
- Arms extend out to the sides and in line with your shoulders.
Step 1
- Inhale as you sit tall from your tailbone through the crown of your head
Step 2
- Then on a two part exhale you twist from the waist not the shoulders
- Twist half way on the first exhale, then exhale again turning as far as you can
Modification:
If your hamstrings are tight sit on cushion or bend the knees (keeping thighs together) till you can sit tall. Fingertips can be placed on the shoulders to facilitate the twist solely from the waist.
- Sit tall on your sit bones
- Pull in abdominal muscles in to support your upper body
- Flex your feet and reach long through the heels
- Arms extend out to the sides and in line with your shoulders.
Step 1
- Inhale as you sit tall from your tailbone through the crown of your head
Step 2
- Then on a two part exhale you twist from the waist not the shoulders
- Twist half way on the first exhale, then exhale again turning as far as you can
Modification:
If your hamstrings are tight sit on cushion or bend the knees (keeping thighs together) till you can sit tall. Fingertips can be placed on the shoulders to facilitate the twist solely from the waist.
Exercise #2 Single Leg Teaser
This exercise works the abs, back muscles and gluteus maximus
This exercise works the abs, back muscles and gluteus maximus
Step 1
- Take an inhale breath as you reach your arms (engaging the magic circle) towards your toes
Step 2
- Exhaling as you roll down vertebrae by vertebrae
Step 3
-Take a quick inhale and exhale as reach for the knees, toes and the sky, making it smooth
Step 4:
- Use your powerhouse to come up smoothly. Be Precise: Toes at eye level & Keep the bottom foot anchored to the mat
- Take an inhale breath as you reach your arms (engaging the magic circle) towards your toes
Step 2
- Exhaling as you roll down vertebrae by vertebrae
Step 3
-Take a quick inhale and exhale as reach for the knees, toes and the sky, making it smooth
Step 4:
- Use your powerhouse to come up smoothly. Be Precise: Toes at eye level & Keep the bottom foot anchored to the mat
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