Keep Moving

Hi from lockdown!

So it's been more than 40 days since lockdown began (so I'm told), and it feels like a lot longer. I'm practicing Pilates as much as possible with an energetic three year old running around and still managing to keep some sort of sanity in the house.

Last month we looked at the exercises done at the beginning of a mat class. Now we're going to look at the middle part of our mat series with more exercises to stretch, strengthen and flex those muscles. If you can practice them all, fab, but if not just do what you can. Every little bit helps!

Spine Stretch Forward

Sit up tall, legs stretched out, mat width apart. Toes are flexed towards you (feet are the same as if you were in standing position). Extend arms forward and place your hands on the floor between your legs.

Sit tall with your back straight. Pull your tummy back as you exhale and curl forward as your spine rounds forward. Take three stretches, don't bounce, then inhale as you stack your spine tall and sit up straight again.

Repeat 5 times.

Open Leg Rocker Prep

Hold onto your ankles and sit back behind your sit bones. Keep your upper back lifted and lower back in a C-curve.

Engage your tummy as you lift and stretch your right leg out. Then bend in again.

Tummy still engaged lift and stretch the left leg out. Then lower.

If you can keep your upper back lifted and your lower back C-curve try lifting and stretching both legs at the same time. Hold for ten seconds.

Bring both legs together, hands reaching up, as you roll the spine with control down to the floor for your next exercise. Remember this position for a little later on!

Corkscrew 1

Laying on your back, legs straight and stretched up to the ceiling, arms by your side.

Strongly pull your tummy back as you circle your legs to the right, circling down and up to the left. Circle legs to the left, down and up to the right.

Only take your legs as low as you can keep your back flat on the floor. You don't want your back to lift or arch as your legs circle. If this happens don't take the legs so low.

Repeat 2-4 times in each direction.

Saw

Sit tall with legs in a wide V, wider than your hips., your arms out to the side palms facing down. Pull tummy back and inhale as you sit up tall.

Inhale and from your waist twist to the right.

Keep twisting and as you exhale, reach over the right leg, reaching your little finger towards your little toe. Keep your stomach pulling backwards and don't collapse onto your leg. Reach three times (remember - no bouncing) and keep both cheeks of your bottom down on your mat. Reach your back arm down and back, stretching as you do.

Start inhaling as you lift back to the middle, stacking your spine tall. Repeat to the other side.

Repeat 3-5 times each side.

Swan

Bring legs together, roll down onto the mat. Reach right arm overhead and roll onto your front. Make sure you are central and your body is in a straight line.

With your forehead on the mat, place your hands and arms on the floor, your hands in line with your shoulders with your legs pressed together.

Lift your head and chest, leading with your breastbone, as you curve the back upwards. Keep the ribs in contact with the floor. Shoulders stay down, tummy pulls back.

Don't lift high - you should not feel your lower back compressing. Try not to stick your ribs out, pull them in towards your body. Then lower your body back onto the mat.

Repeat 3-6 times.

Sit back into your heels - this is important to counter stretch the back.

Shoulder Bridge

Lay down, knees bent, arms reaching down to the sides.

Engage your abdominals and buttocks, lifting your hips up keeping your shoulders and hips lined up.

Roll spine down to mat, articulating each part of your spine into the mat.

This exercise focuses on articulation of the spine, loosening tightness in your back.

Repeat 6 times.

Join me next time for the final part of the mat series.

Carrie xx