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#fireworkabs day 5 and we're back with the Miniball ๐Ÿ™‚๐Ÿ’™๐Ÿ‘๐Ÿ‘. . . (1) Lay with your knees bent, feet on the Mat. Melt your spine into the Mat and bring your pelvis to neutral. > Holding the Miniball in your hands, keep your elbows soft and pull your armpits toward your hips to press light pressure on the ball. > Imhale and reach your arms to the ceiling, keeping your shoulders in their sockets. > Exhale as you scoop your abs and lengthen through the spine as you raise your head. > Lift one leg, still in the same bent tabletop position, to meet the knee to the ball. > Lower the leg, then lift again. *repeat 4 times each leg, then make a slight alteration to the movement by lowering your head and leg simultaneously, then lifting both together for 4 each leg* ๐Ÿ”ฅ๐Ÿ”ฅ (2) Use the same basics for this, but instead of having a bent knee, straighten both legs. > Lengthen through each leg and pull your abs deeply in and up to raise the leg. > Funnel your ribcage as you raise your head and shoulders / arms to meet the ball to the raised leg. *repeat 6 times per leg* **be sure you are properly executing the first moves before moving on to the second ** ๐Ÿ’ฅ๐Ÿ’ฅ . . . . #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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barreandbeyondstudio. Guest instructor Salena is back for Firework Abs in Mat Pilates worksh

Guest instructor Salena is back for Firework Abs in Mat Pilates workshop tomorrow at 9:45! Sign up now!! #fireworkabs #corestrength #atthebarreandbeyond

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(1) Single Leg Stretch: Legs move from bent to straight in this exercise. > Draw your abs up and in, and heavy your ribcage into the mat. > Keep everything pulled toward the Centerline (imagine a straight line going down the middle of your body), so that your movement is controlled. > Start by reaching your left leg in front of you, pulling the heel in toward the centerline, lengthening through your pointed foot. > Your right leg should be bent, leg pulling toward your chest, with your arms placed with the outside hand on your ankle and inside hand on the knee. > Keep breathing, draw deeper into your abdominals, and switch legs and arm positions. *continue for 6 reps* ๐Ÿ”ฅ๐Ÿ”ฅ (2) Single Straight Leg Stretch (Scissors): Legs stay as straight as possible in this exercise. >Scoop your abs up and in, and pull your ribcage together and anchor into the mat. > Keep everything pulled toward the Centerline, so that your movement is controlled. > Start by stretching your left leg straight ahead, pulling the heel in toward the centerline, lengthening through your pointed foot. > Your right leg straightens up toward the ceiling, reaching long. > Place your hands behind the right calf, give a light pull-pull. > Keep breathing, draw deeper into your abdominals, and switch. *continue for 6 reps* ๐Ÿ’ฅ๐Ÿ’ฅ . . . . #fireworkabs #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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Pelvic curl and scooping the abs - the Roll Up: > imagine tucking your abs under your ribs, pulling so deeply that your pelvis curls slightly. > pull your sits bones together (yes, literally the bones you perch on when seated), and press your heels together. > think about lengthening your tailbone toward your heels. > scoop your abs deeper as you roll down into the mat, concentrating on lowering one vertebrae at a time. > lace your ribs together as you reach your arms back, only reaching as far as you can maintain that control as you inhale deeply. > as you raise your arms back to the ceiling and begin to exhale, look in toward your abs. > focus on scooping the abs to peel your spine off the mat and lift yourself up and over. > reach your arms toward the front as you pull your abs and ribs back, away from your thighs. > pull your armpits down so that your shoulders slide down your back. Need a little help? Check out the third clip of this series - you can bend your knees and place your hands on the back of your thighs for a little assistance. This can help you focus on using the correct muscles while you work toward achieving the proper form. > press your thighs into your hands as you lengthen through the spine, sending your tailbone toward your feet. ๐Ÿ’ฅ๐ŸŽ†๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘ #fireworkabs #absworkout . . . . #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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barreandbeyondstudio. Are you ready for your technique tip Tuesday? Well I will be honest, t

Are you ready for your technique tip Tuesday? Well I will be honest, this position, that we call chest lift, is extremely challenging position in Core work. Our whole month of beginner workshops is devoted to firework abdominals and I would love to get everyone working smarter! In the photos on the left, I am just merely straining my neck to lift. Nothing in my abdominal wall is working! All I get out of those two positions is a strained neck! In the right, I am working! I prefer to have my arms under my thighs to help โ€œcurlโ€ by shoulder blades off the floor. The challenge is to have my hands behind my head and keep that curl. Think about the bra line. That is the spot that you should curl from. Work on the flexibility in the spine to create that curl. Press your ribs down, bring your ribs close to your hipbones, and keep your chin back to avoid any neck pulling. Ask us about this position in class. You can use a ball to help too. Try working on this position your next class. #core #fireworkabs #chestlift #barre #techniquetiptuesday #atthebarreandbeyond

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Happy 4th of July!! ๐Ÿ‡บ๐Ÿ‡ธ Today's #fireworkabs moves use standing Bootybarre exercises to fire up your obliques. ๐Ÿ‘๐Ÿ‘ . . > Keep your standing leg in line with your hip. > Lengthen through the spine and reach over to gently place your arm on the barre, this is only to assist in balance. > Draw deep into your abdominals and use your obliques to pull your elbow down and knee up simultaneously. > Extend back out, stretching through the side, working the moving limbs in their joints, then draw in again. *repeat 6 times each side* ๐Ÿ’ฅ๐Ÿ’ฅ . . . . #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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#fireworkabs day 3 - using the Miniball for a little variety ๐Ÿ˜ƒ. ๐Ÿ‘๐Ÿ‘ (1) Bootybarre abs portion: > Pull your abs up and in, Close your ribcage. > Reach both legs straight up, sliding your sits bones and heels toward each other. > Lift your arms straight up, holding the Miniball, keeping your shoulders in their sockets, and lightly pressing the ball by pulling your shoulder blades together (think of pulling your armpits toward your hips). > Lift your head, lengthening through the spine and reach your arms straight up. > Press more to funnel your ribs further toward your hips, scooping deeper into your abdominals. > Lower back down with control. > Repeat with one slight change by reaching the Miniball toward your feet. > Continue alternating *repeat 6 times*. ๐Ÿ’ฅ๐Ÿ’ฅ . . (2) > Sit tall, feet on the mat with knees bent, keeping your legs together if possible. > Hold the Miniball between your hands in front of you, keep your elbows soft. > Slide your shoulders down your back and lightly press your hands into the ball. > Draw your abs up and in, Lace your ribs together, Left tall through the spinal column. > Inhale as you scoop the abs and twist your waist to lower the Miniball to the left side of your mat. > Exhale as you draw the abs again to come back to center. > Repeat for the right side. *continue for 6 reps* ๐Ÿ”ฅ๐Ÿ”ฅ . . . . #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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We are kicking off July with a Firework Abs series!ย  Every day during July 1st - 7th we will post an an exercise with tips on proper execution and movement.ย  We hope youโ€™ll join us to fire up your abs! Today we will start off with getting into the pelvic curl and scooping the abs - very important basics for Pilates. Be sure to check out our videos to come and follow us on Instagram (@the.active.peach ) and Facebook (The Active Peach) to keep up with each new day. Join in on the fun by posting your own photos or videos of the daily exercises and tag us in the comment with @the.active.peach ... let's get the abdominal fireworks going! ๐Ÿ˜๐Ÿ’ฅ๐Ÿ’ฅ๐ŸŽ†๐ŸŽ†๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘ . . . . #fireworkabs #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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veronica_twigg. 4th of July is around the corner!! Time for some FIREWORK ABS!!! ๐Ÿ’ฅ Co

4th of July is around the corner!! Time for some FIREWORK ABS!!! ๐Ÿ’ฅ Comment if you want in!! #7dayabchallenge #absaremadeinthekitchen #fireworkabs #summerready

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Happy Friday, everyone! It's day 6 of #fireworkabs ๐ŸŽ† and we're bringing the Double Leg Lower Lifts from classical Matwork. . . Be sure to: > Draw your abs up and in > Funnel your ribs down toward your hips and anchor your torso into the mat. > Overlap your hands at the base of your head where it connects to the spine, elbows wide. > Slide your sits bones together as you press your heels together. > Inhale deeply in the lungs as you lengthen through your legs and lower slightly counting 1-2-3, keeping your abs scooped and your back connected to the Mat. > Exhale fully as you draw deeper into your abdominals and press through the sits bones to lift your legs back to center. ๐Ÿ”ฅ๐Ÿ’ฅ . . . . #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach . . @pennyblossom2311

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the.active.peach. Day 7 of #fireworkabs ... hard to believe it's already here!  This is

Day 7 of #fireworkabs ... hard to believe it's already here! This is the final day of our Firework Ab series, but stay tuned for more videos throughout the month ๐Ÿ™‚. Continuing today with more classic Matwork - the Double Leg Stretch. ๐Ÿ‘๐Ÿ‘ . . > Curl your head and shoulders off the Mat, Knees bent in to chest. > Inhale as you reach long through your arms and legs simultaneously, focus on keeping your abdominals scooped in and up, your ribcage heavy into the Mat. > Only lengthen your legs to your working level (where you can keep your back connected to the Mat and maintain your abdominal scoop). > Exhale as you circle your arms around and draw deep to pull your legs back to center. *repeat 6 times * ๐Ÿ”ฅ๐Ÿ’ฅ . . . . #absworkout #pilates #pilateslife #pilateslovers #pilatesinstructors #pilatesgirls #pilatesanywhere #pilatesanytime #pilatescontrol #pilatesforeverybody #pilatesbody #pilatescommunity #pilatesmat #pilatesfit #contrology #absonfire #corestrength #bootybarre #barregirls #fitness #fitnessmotivation #fitgirls #fitlife #harderthanitlooks #justdoit #healthylifestyle #barreinstructors #theactivepeach

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