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This was a request so I interrupted Arya's nap on the Reformer for this #sidesplits variation to work your #innerthighs. . It looks like a cossack squat but of course it feels weirder since you have to control the carriage too. Keep it open and stay low while you bend and straighten. One foot is by the shoulder block and the other on the footbar. Both legs should be working. If you can't have the standing leg on the footbar, place it down like usual. . I have one light spring on, try no springs if you really want to challenge yourself 😋😸
This #longspine prep teaches you #spinalarticulation on the way up and down ✅ elongates your spine and #hamstrings ✅ and it also teaches you how to disassociate upper and lower body movements on the Reformer when your feet are in the straps ✅ . ☑️ Use light springs. ☑️ Try to keep the carriage closed and still while articulating up and down by not pushing on the straps. ☑️ Alternate between legs open and closed, while elongating the back of your legs. . . Imagine there's a cat under your back and control the descent so you don't squash her 😻 kind of like I'm doing here 😹🖤
Anterior vs Posterior Pelvic tilt. . More *weird* ways to work in #APT if you're usually in PPT. It's basically an (exaggerated) lying hip hinge. You can hook your feet somewhere, or use heavy ankle weights like I'm doing here. . Point is not to tuck when you initiate or finish the movement, which is something you most likely do automatically if you're naturally in PPT. . First move is leg lifts: keep legs open, start on the floor, and maintain your lower back arch (tailbone pointing out). . Second move is lifting the upper body: legs stay open and anchored to the floor, keep chest wide, and maintain your arch throughout. . In Pilates, most movements involve spinal articulation and imprinting, the exact opposite of what I'm showing here. But give these a try if your body is naturally in PPT. Make sure you do a relevant warmup first--with lots of back and hip extension--and stop if you feel any pain. . These moves come naturally to that (large) part of the population who are in APT. Unfortunately, in most cases they also come with lower back pain, and in Pilates we try to strengthen them by reversing that pattern--lots of rollups, roll downs, etc. That smaller part of the population in PPT may never experience any lower back pain, but it's also important that we get used to working in a reverse pattern. . Guest appearance by Arya 😹🖤😻
#elevatedrows under Arya's supervision 😻🖤
Just keep on shoulder tapping! 😸 These are great for #shoulderstrength 🤸♀️ Oh, and meet Arya 🖤
I can't do the splits on the floor, but I can do them on the #reformer! 😁🥳
APT VS #PPT . For all my anterior pelvic tilt friends, this is how you can use the mini ball to help you maintain a posterior pelvic tilt during an ab workout. . The idea is to curve your lower back and keep the same space from the floor throughout the movement. So try not to arch more when the legs lower, and keep the ribs pressed to the floor. This happens easier when you have your upper body up, but I kept my arms at the back so you could see. . Ideally you should feel it more on your abdominal area rather than your hip flexors or legs. This is the connection that can sometimes be missed when someone is usually on APT. . Hope this helps! 🙌 . Check my stories for the version without the mini ball. And kitty 😻
APT VS #PPT . Well, this feels as weird as it looks. Using the mini ball to help you maintain an anterior pelvic tilt and get out of a posterior pelvic tilt if that's what you're normally on. . To lift the legs off the floor you'll have to engage muscles you don't normally use, which also kind of resets your nervous system as far as muscle activation goes. . I'm exaggerating the shape here to make a point, use a smaller ball if you need to in order to complete the movement, or skip it like you see here. . . Hope this helps!
Single arm/leg #longstretch 😋 .
This #Fitball on the wall set is a #fullbodyworkout for your posterior chain muscles! . 🔥 Glutes. 🔥 Hamstrings. 🔥 Calves. 🔥 Lower back. 🔥 Spinal articulation/spinal erectors. 🔥 Upper back (keep weight off neck). 🔥 Triceps assist. . . These are 3 different exercises: . 1. Both legs straight on the ball. 2. Bent leg on the ball, other leg straight. 3. Straight leg on the ball, other leg bent. . Video speed x2 🏃♀️ Don't rush it! . ⭐ Train with me on Skype! ⭐ DM for details 💫
#PilatesAbs with Elastic Band 🔥 Stretch and Strength. . . ↙️ Hundred. ↘️ Teaser x10. ↖️ Single Leg Circles x10 each direction. ↗️ Tree x10. . . I use these as a flow in my group classes and everyone seems to like it. The weird thing about the resistance band is that it can make an exercise easier for someone who normally has trouble with it, and harder for someone who finds it easy. . . Video speed x2 🏃♀️ . 🌟 Train with me on Skype! 🌟 Or come train with me in person if you're visiting Athens, Greece 🌊 🌴 . .
I hadn't done this in so long that I forgot where to place my legs! 😂😂🙈 I remembered there was a bar involved, but I totally forgot about the strap under it! . So you get a chance to observe how much harder this becomes with the legs higher: I do less reps at the same amount of time, and I struggle more. I'm using the wrong bar too, making it super uncomfortable lol. . In both cases the legs should be straight, last time I posted this I didn't even remember that! 🤦♀️ It's been too long since I've been on a Cadi 🤷♀️ . 🎯 Most important tip for *all* pullups anywhere (Cadillac, pullup bar, stallbars, etc): ideally you should be going through a total hanging position in between reps, where the arms totally straighten. Even if you can't pull yourself up, just hanging with arms straight is already good for you 🙂 . To sum up, I highly suggest you do *not* forget to add these #reversepullups to your workout, if you have access to a Cadillac 😁💪 . 🌟 Train with me on Skype! 🌟 DM for info.
This is my favorite #abexercise 🔥🔥🔥 Until I can do it with both legs straight 😏
I love reading as much as I love Pilates. Mark Manson is one of my favorite people in the world, ever since I discovered his blog in 2012. . Here's me trying to impress him and get his attention so I can thank him for his new book and for all that he writes. I bought this one the moment it was released, and I loved it so much that it took me 3 months to finish it, just because I didn't want it to end 🤗 . Clearly there's some glitch between my input and output skills (I've read his blog posts so many times I should be the perfect human by now) but reading his work gives me immense joy and it has helped me through really difficult times. . Mark, if you ever want, you got free Pilates classes for life, as a thank you 🙌 ❤️ . I highly recommend you get all 3 of his books, and/or visit his blog and pick any post at random, they're all great. . He's never in here so maybe if this pic gets enough likes he'll see it 🐒😁🙏🏻 . Blog: markmanson.net IG: @markmanson . . . . . . . .
One leg press #handstand on the Wunda Chair, follow up of my previous post with both legs. Teaches you compression, hand balance, body orientation in space. Super strengthens your upper body, arms/shoulders, abs, hip flexors. You can see the struggle! 🙃 This one makes me miss my wall! 🤗 . . Not sure this was the best take, but it definitely was the one where my shorts weren't too short, or my bodysuit too revealing, blah blah, I got to consider stuff like that too since I get comments by people who choose to focus on everything else rather than the exercise or effort 😒 By the time I figured out which outfit wouldn't offend anyone, I was exhausted. And no, I can't wear more clothes, it's 100 degrees here, I workout in less than this 🥵 . Give this a try if you're feeling adventurous! I have a blue/light spring on top. You can keep your foot on the pedal, or just let go slightly. Just make sure you keep an eye on it so you can step right back! Have fun! 🤸🏻♀️ . 🌟 Train with me on Skype! 🌟 Or come train with me in person if you're visiting Athens, Greece 🌊 🌴 .
Reformer Glutes 🍑 I'm in the Pilates Semicircle setup to get more range for the hip thrusts. This would be suitable for anyone who is usually in a Posterior Pelvic Tilt. What I've found works for me is to get into super Anterior Pelvic Tilt --which also involves some lumbar extension-- as I lower, and then keep it as much as possible when I lift, while still pulling the ribs in. This setup is the only one where I can have some support and be in this much APT. . I have the lightest spring on to the side, so it takes some effort to keep pulling the heels in and not let the carriage open. It makes a big difference in how much more your hamstrings and #glutes will work. Oh I also have the glute loop on, these are better done in abduction. . Maybe it doesn't make sense to anyone, but I'd hope it makes some to people like me who are naturally in PPT. . A couple years ago I asked @bretcontreras1 if there's a specific way to do hip thrusts for someone already in PPT. He suggested I experiment with it and determine the ideal form that works for me. And that's what I did! 🙌 . This also is a reminder that for an exercise to work, it doesn't have to look the same on each body. Not to toot my own horn but that's something you can only get from an experienced trainer in a one-on-one setting. Group classes or Instagram posts are great, but they are more suitable for people who already possess some body awareness and experience in exercise. . . 🌟 Train with me on Skype! 🌟 Or come train with me in person if you're visiting Athens, Greece 🌊 🌴 .
This drill is very popular as a #shouldermobility warmup. However it's easy to get it wrong and not see any progress or results. . You can be standing, sitting, kneeling, or laying prone. Ideally you want: ✅ Ribs in, back flat ✅ Elbows straight ✅ Arms close to each other ✅ All fingers on the dowel/stick/bar . . . Most common mistakes are: ❌ Releasing either the pinky finger or all fingers except the thumb. Basically your shoulders remain in the same position through the move, from front to back. ❌ Arching your back instead of moving from the shoulder joint. It might look like you completed the move, but you're not working what you're supposed to. . The lower back and your wrists are the prime compensators when you're lacking in shoulder mobility so make sure you are working consciously. . This drill can be very effective if you avoid these common mistakes. Eventually you can add weight. If you have very stiff shoulders you can try it with an #elasticband at first, but I'd suggest you don't stick with it, but rather progress to something solid. You might be perpetually just lengthening the band instead of gaining more range in your shoulders. . I know cases who have had great success in their shoulder mobility by using the very simple and effective online program that you can find at the @themobilitymanifesto. Use code Theodora20 to get 20% off the original price 🙌 . 🌟 Train with me on Skype! 🌟 Or come train with me in person if you're visiting Athens, Greece 🌊 🌴
🔥🔥 #CoreStrength 🔥🔥 I was playing around on the Reformer, and came up with this combo that I used to do on the parallettes. Upper back strength and triceps plus ab compression, similar to the leg pull plus tendon stretch. But you get the resistance of the spring on the in movement of the tendon stretch rather than the out movement, and having your feet and hands on the same level makes it a bit more challenging 😁 Try it and tag me if you do! . . 🌟 Train with me on Skype! 🌟 Or come train with me in person if you're visiting Athens, Greece 🌊 🌴 . .
I carried my Kettlebell to the beach just to show you my favorite #kettlebellexercise: the Cossack Squat. It was definitely more fun sitting in water than on the floor 🌊 . Great for mobility ✅ Works all your leg muscles ✅ Probably the best adductor (inner thigh) exercise in the world ✅ . I like to focus on the straight leg, making sure it remains straight and that the foot lifts so that the toes point up. It helps if you keep looking at your knee. . You can try it with no weight at first, then progress to carrying it with both hands, and then hold it on the side of the bent leg. Give it a try next time you're at the beach 🏖😎 . Check out my stories to see what else I usually do at the beach! Yeah, it's related to handstands 🙃🤸🏻♀️ . 🌟 Train with me on Skype 🌟 Or come train with me in person if you're visiting Athens, Greece 🌴
I took a quiz online the other day and I came across the question "What do you wish people envied about you?" . 😳 🤯 . That was my face and brain reading that, realizing this question even exists. I've had a (long) list of wishes constantly throughout my life, and I never remember wishing for that! And the moment I give up, thinking there's something wrong with me, the last answer that you can pick is: "What!? I don't want people to envy anything about me!" followed by a very angry face. . Phew 😌 I'm not alone. Don't give up 💛🤸🏻♀️ . #Handstands are on the top of my wishlist 🙃 Here's how you can get used to being upside down while getting a feel of the ab work, on the Wunda Chair. . . 🌟 Train with me on Skype 🌟 Or come train with me in person if you're visiting Athens, Greece 🌊 🌴