Tag: Pilates

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.
.
.
.
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

SPINE TWIST

by reformandridetx, posted in Pilates

“Spine Twist” teaches spinal rotation, challenges lengthening the body out of the hips, and improves breath.

Try this exercise 3-5x a week for 3-10 repetitions and you’ll both see & feel the difference in no time!

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.

BEGINNER:

***sit with legs crossed

***keeping hips still with hands held in the center of the chest in “prayer” position, inhale as you rotate to the right

***exhale to return to center and repeat on the left side

.

INTERMEDIATE:

***sit on the floor OR sit on a cushion/folded bath towel with legs extended and together in front of you with feet flexed reaching through the legs

***repeat exercise as above

.

ADVANCED:

***repeat the setup & steps for intermediate and extend the arms out to either side like airplane wings

.

PRO TIP: This exercise is more about rotation than hamstring flexibility. Soften or bend the knees as needed to complete the exercise.

.

.

.

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