CORE My theme for Jan. is #pilatesmat with props to add an extra #challenge to the mat #workout. Today, I add a #pilatesring to challenge my #adductors while doing the #pilates #rollover #exercise which is great for #core strength and control, and #spinal #stretch i.a.. You may, of course, do this exercise without using the prop.
1. Place a Pilates ring between your ankles and lie down on the mat face up with your arms by your sides. Lift your legs straight up towards the ceiling with pointed feet while squeezing the ring tight throughout the exercise.
2. Breathe in, press your arms and lower back down into the mat, and with your #abs pull your buttocks off the mat so you can roll two straight legs over your head, and finish by holding your legs parallell to the floor.
3. Exhale and, with core control, slowly roll back down with straight legs to starting position while pressing your arms down into the mat.
4. Repeat step 2-3 three to six times. Option: roll up and over and back down at a slower pace each time to enhance control. Try to avoid momentum (swinging/dropping your legs) while rolling up and over and back down. If you have lower back problems, you may bend your knees slightly and or put a #yogablock or rolled towel under your buttocks. Please contact your Dr. to see if this exercise is for you.
Whatever challenge you might be facing, THERE IS ALWAYS A WAY TO DO SOMETHING RATHER THAN NOTHING! Become #aware of what #alternatives you have to take #action! Need guidance? DM me for online #coaching and or join my Pilates classes. Check my class schedule and coaching services at http://www.wellnesslieswithin.com/services.html
I WILL TRAIN YOUR BODY & COACH YOUR MIND!
#bewell #wellnesslieswithin #wellness #healthandwellness #health #lifecoaching #personaltraining #diagnosis #scleroderma #systemicsclerosis