HERES TO YOU ALL BALANCENSTRENGTH FOLLOWERS
KEEP GOING!! DO THESE 3 MAT PILATES EXERCICES EVERYDAY TO MAINTAIN THE MIND -BODY CONNECTION DURING THIS BUSY WEEK!
PILATES BEGINNER MAT
1. HUNDRED Table top legs (90 degree to hips), Arms to ceiling, Lift head and chest from mat, lower arms to just above hip level. VIGOROUSLY pump arms upward 3″ abouve hips for 10 counts of 5 Inhale and 5 Exhale CUE: ALWAYS LIFT ABDOMINALS IN and UP, arms stay close to sides of body.
2. ROLL UP Start in seated 1/2 roll down lift the abdominals and scoop in and up to round back to straight arms. FULL Roll … UP start seated legs together, heels flexed and roll all way to mat, maintaing the scoop and lift of abdominals RETURN …….. from mat to come back up and round forward and Keep FLOW going to do 4 repetitions.
3. 1 LEG CIRCLE Lie down on your mat bend the knees and extend 1 leg to ceiling make small circles to accommodate hip ….. cavity (circular in shape) the other bent leg is still and in alignment with your shoulder firmly push that leg into floor as the …. other leg (starting at noon like on a clock) circles over to middle of your body down around and UP 5X KEEP THE …………… SHAPE.of circle dinner plate size. START AT NOON like on clock and reverse. SWITCH LEGS and REPEAT
LOVE YOURSELFS LOVE OTHERS
HAPPY MERRY TO OUR CHRISTMAS AND VERY GOOD CHEER
BALANCENSTRENGTH
