Tag: Pilates Mat

MERMAID STRETCH

by reformandridetx, posted in Pilates
MERMAID STRETCH
“Mermaid Stretch” stretches the sides of the spine and opens the rib cage. Try this exercise 3-5x a week for 3-10 repetitions and you’ll feel the difference in no time!
Set Up: small area on the floor on carpet or a mat.

BEGINNER:
***sit criss-cross
***extend your right arm toward the ceiling by your right ear and grab your left knee with your left hand
***inhale to lift up out of the side body while reaching your right arm over to the left bending at the waist
***exhale as you return to the center making “T” arms (not shown)
***inhale as you place your right forearm on the mat while reaching your left arm up by your left ear bending to the right side
***exhale return to center with “T” arms
***repeat 3+ times
***switch legs to the other side and repeat

INTERMEDIATE:
***sit up on your right hip with your legs in a “Z” formation
***extend your right arm toward the ceiling by your right ear and grab your left ankle with your left hand
***repeat exercise as above

ADVANCED:
***sit up on your right hip & stack your legs in a bent knee position and grab your left ankle with your left hand
***repeat exercise as above

PRO TIP: Lengthen the rib cage as you bend up & over an imaginary ball at your waistline. Keep opposite hip glued to the mat.
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If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/
#PilatesMatExercise #PilatesTheColony #PilatesPlano #PilatesFrisco #PilatesCastleHills #PilatesLewisville #PilatesWorkout #PilatesTeacherTraining #PSCPilatesTeacherTraining #PilatesForEveryBody #ReformAndRide

SWIMMING

by reformandridetx, posted in Uncategorized

“Swimming” lengthens and strengthens the spine as well as improves the muscles helpful in maintaining good posture. It is especially necessary for those of us who spend many hours sitting on a daily basis. Try this exercise 3-5x a week for 3-10 repetitions and you’ll both see & feel the difference in no time!

Set-Up: small area on the floor on carpet or a mat Lie on your stomach with legs about hip-width apart and arms reaching overhead, keeping shoulders down.

BEGINNER:

***engage core up into spine & tuck your “tail” under ***float 1 leg off the floor and the opposite arm off the floor ***hold hover for 2-3 seconds, then set arm & leg down ***repeat by switching the floating leg and arm

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INTERMEDIATE:

***repeat the set-up ***engage core up into spine & tuck your “tail” under ***float your head (reaching long) and all limbs off the floor ***keeping all limbs off the floor, lift opposite arm & leg slightly higher & switch quickly maintaining a contraction in your abs

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ADVANCED:

***repeat the set-up & steps for intermediate and challenge the work by balancing on a bosu while performing the exercise

PRO TIP: This exercise is more about the length than the height.

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If you have any questions, please reach out to us at 972.576.7337 or https://reformandride.com/contact/.

#PilatesMatExercise #PilatesTheColony #PilatesPlano #PilatesFrisco #PilatesCastleHills #PilatesLewisville #PilatesWorkout #PilatesTeacherTraining #PSCPilatesTeacherTraining #PilatesForEveryBody