{"id":4249,"date":"2014-02-28T21:46:24","date_gmt":"2014-02-28T21:46:24","guid":{"rendered":"http:\/\/www.pilates4fitness.com\/site\/?p=4249"},"modified":"2024-02-06T16:59:38","modified_gmt":"2024-02-06T16:59:38","slug":"five-good-moves-to-practice-after-you-leave-the-studio","status":"publish","type":"post","link":"https:\/\/www.pilates4fitness.com\/site\/five-good-moves-to-practice-after-you-leave-the-studio\/","title":{"rendered":"Five Good Moves to Practice…After You Leave the Studio"},"content":{"rendered":"

[vc_row][vc_column][vc_column_text uncode_shortcode_id=”183110″]I teach Pilates and I consider myself to be pretty fit for an “old lady.” An old lady with half a century under her belt and a little more than ten of it teaching others to mindfully move and maintain their own level of fitness.<\/p>\n

My personal regimen includes pure and classical Pilates and Yoga, in addition to a couple fusion methods<\/a>\u00a0and tools<\/a> that I enjoy immensely “conquering.” I workout and exercise with some of the best teachers and “pretzel-bending” men and women I know in the NY\/NJ area. I choose yoga not<\/em><\/strong> for the “enlightenment” of it, but I choose it as a method because I like to deep tissue stretch I get along with the mind-blowing sweat I enjoy in a hot yoga room. \u00a0I choose Pilates, however, as my base method of movement, because simply I love how I feel when I am finished and\u00a0it requires that I use my mind to move my body. \u00a0That integration is the key to the Pilates method.<\/p>\n

\"\"Honestly, life is so full and active, the juice in “my batteries” usually runs out about 10:00pm every night (I already admitted to being an old lady!) \u00a0As a result, I practice what I preach and resort to a few regenerative, healing movements for my regular personal maintenance the next day. \u00a0These five areas of movement are the foundation to that practice.<\/p>\n

Everything I do – and teach – will involve some form of these five basic movements or areas of movement. They are my recommended “go-to” sequence for moving, working and healing the body. \u00a0I was inspired to create these *very* short video clips<\/a> to support the new students, both men and women, that frequently ask me, “what can I do when I leave the studio?”<\/p>\n

Pilates and its movements are so complete and so wonderfully comprehensive that using them daily can help to not only train, tone and strengthen every inch and angle of the body but help to transform the practicing mind as well. \u00a0It’s that simple. \u00a0The method – and even the pieces of the method – as shown in the clips – are so delightfully healing and restorative that with regular attention and maintenance, every practitioner can and does transform the way they move.<\/p>\n

[su_quote]I was inspired to create these very short video clips to support the students, both men and women, that frequently ask me, “what can I do when I leave the studio?[\/su_quote]<\/h1>\n

Pilates is not a performance. We may not always be perfect in form or execution, but we are all striving for the best we have at that moment. Sure, there are lots of equipment, tools, springs and toys – and even more reps – that can be added and used, yet moving the body through the basic form of its curves, lines and angles on the mat, can be a daily maintenance regimen that supports and compliments every other activity one uses to maintain health and strength.<\/p>\n

For mindful maintenance of all your body parts, sometimes “just a little” is “just enough.” \u00a0Of course, you should really get to your favorite studio and on the mat regularly for “a lot more.”<\/p>\n

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\n[vc_accordion style=’accordion’][vc_accordion_tab title=’#1 Breath & Preparation’ icon=” icon_color=”]<\/p>\n

Prepare the body and mind for movement by using the breath and initiating that movement – with breath – from the center core. \u00a0Focus<\/strong> on the depth of the breath through the width and length of the spine thru a) arm movement (arm stretch), b) leg movement (knee folds), c) The Hundred, d) Rollup. Click here<\/a><\/strong><\/em> for video clip.<\/p>\n

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[vc_accordion_tab title=’#2 Abdominal Core Strength’ icon=” icon_color=”]<\/p>\n

Regular use of the Pilates Abdominal Series will build strength in the powerhouse. The series layers five (5) signature exercises to train the body to work deep from the powerhouse while moving the extremities for a few good stretches. \u00a0Rolling Like a Ball<\/strong> helps to facilitate front-to-back core engagement and helps one fine and use the “C” curve of the spine. \u00a0It’s also a great massage of the lumbar area of the spine.\u00a0 See below for the Series of Five<\/em><\/strong><\/p>\n

[su_custom_gallery source=”media: 4381″ limit=”1″ target=”blank” width=”320″ height=”240″ title=”never”]The Five Exercises of the Ab Series:<\/em><\/strong> \u00a0Single Leg Stretch<\/strong>\u00a0– deepens the scoop in the curve of the spine and enjoy a hip flexor stretch.\u00a0Double Leg Stretch<\/strong>\u00a0– opens the front body to stretch with inhalation and wrap to close the arms to the legs with exhalation.\u00a0Scissors<\/strong>\u00a0– offers a great hamstring stretch and length while deepening the abdominal scoop.\u00a0Lower Lift<\/strong>\u00a0 – just pure abdominal work; seek stability of the upper body and ab contraction to “lift and lengthen” the legs.\u00a0Criss Cross<\/strong>\u00a0– the perfect move for obliques twist\/rotation.[\/vc_accordion_tab]<\/p>\n

[vc_accordion_tab title=’#3 Spinal Extension’ icon=” icon_color=”]<\/p>\n

Counter movement to abdominal work, i.e., spinal flexion, provides a great stretch for the abdominals. \u00a0It’s your extension work. \u00a0You cannot have a strong abdominal without a corresponding strong back. \u00a0Focus<\/strong> to \u00a0stabilize the lower body as you open, lift and lengthen the upper body, using a)\u00a0Swan b)\u00a0Single Leg Kick and c)\u00a0Double Leg Kick. \u00a0Focus<\/strong> to keep the front-body GLUED to the back-body and specifically the abdominal belly.\u00a0 Click here<\/em><\/strong><\/a> for video clip.<\/p>\n

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[vc_accordion_tab title=’#4 Bridging & Leg Work’ icon=” icon_color=”]<\/p>\n

Bridging and Side Kicks – even in a modified version – will help one remain mindful of the importance of an engaged powerhouse to move the extremities and with regular movements can help strengthen,tone and lengthen these body parts. \u00a0Minimal reps are provided in the clip and a full class will help the student appreciate the full exercise.\u00a0 Click here<\/em> <\/strong><\/a>for video clip.<\/p>\n

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[vc_accordion_tab title=’#5 Stability with Shoulders & Arms’ icon=” icon_color=”]<\/p>\n

My favorite exercise is Plank-Pushup and it is a sneaky way<\/em> to work the arms, stabilize and strengthen the shoulders while still using \u00a0– very intensely I might add – the powerhouse core.\u00a0 Click here<\/strong> <\/em><\/a>for video clip.<\/p>\n

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\n[\/vc_column_text][vc_custom_heading heading_semantic=”h1″ text_size=”h1″ uncode_shortcode_id=”206717″]<\/p>\n

Series of Five<\/h1>\n

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