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| Journey to the Center -- Workout |
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| Anyone can benefit from a Pilates workout. Here are 5 powerfully effective exercises recommended by Brooke Siler. No elaborate equipment is necessary; you perform them on a mat. Do this workout 2 to 3 times a week, and you'll be ready to take charge in no time.
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| Teaser I with Bent Knees |
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1.Lie on your back with your knees bent in toward your chest; stretching your arms long overhead, keep them hovering a few inches off the mat to prevent your lower back from arching or your ribs from flaring [A].
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2.Inhale and raise your arms straight up. Curl your chin toward your chest, then exhale as you press your navel deep in toward your spine and peel your upper body off the mat. Reach toward your toes and extend your legs at a 45-degree angle, balancing on your tailbone; your body will form a V. ("Imagine you have a spring attached from your ankles to your chest that pulls you up toward your feet," says Siler.) If you can't straighten your legs, leave them slightly bent and open in a diamond shape. Hold the position for 2 counts, drawing in your abs to maintain balance [B].
3.Inhale, then exhale as you pull your navel in toward your spine; slowly, and with control, uncurl your spine back toward the mat. Return to the starting position by bending the knees again toward the chest as your arms reach overhead. Repeat 3 times. |
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| Double Straight-Leg Stretch |
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1.Lie on your back and place your hands in a V (fingertips touching) just below your tailbone, palms facing down. Extend your legs straight up [A]; if that's too challenging, keep legs slightly bent. Bring your chin toward your chest, tack your navel firmly into your spine, and peel your head and upper back off the mat.
2.Squeeze your buttocks, and inhale as you lower your legs 2 inches toward the mat, controlling the movement with your abs. Think about reaching your legs 2 inches farther for every inch you lower them. Make sure your back does not arch off the mat [B]. |
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3.Squeeze your buttocks tighter, scoop the belly, and press your lower back into the mat as you exhale and again raise your legs. ("Feel as though your bellybutton is lifting and lowering the legs," says Siler.) To focus the work on your abdominal core, be sure to keep your pelvis stable as you lower and lift the legs. Repeat 8 times.
4.Return your head to the mat, then bring both knees in and squeeze them toward your chest. |
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