PILATES FIT

ADDITIONAL EXERCISES

Here are some additional exercises for those of you who would like more!!

BRIDGE POSITION

Lie on your back, feet hip width apart. Slowly lift your buttocks off the floor. Squeeze buttocks slowly and release. There are a few levels to work at: both feet on the floor: ankle crossed over opposite knee: one leg in the air. Do an alternative exercise between one side and the other.

ROW:

Hold a Pilates ball or a bottle turned sideways.

Legs stretched out in front. Slowly move back into half-roll down position pulling both arms in by side , then returning up to normal seated position.

To increase intensity- pull elbows back further, move lower, don’t come all the way back up.

SUPERMAN:

Kneeling on your mat, on all fours with arms and knees apart,

(If you have a shoulder problem, you will need to do this exercise lying face-down)

Extend the right leg behind you running your foot along the floor, sole upwards. Push all the way back. Slowly, lift your leg in the air to bottom level with toes pointed. Holding steady, lift your left hand off the floor until it is at shoulder level. Look over the top of your hand and stay in this position for 20 seconds or more. Return to all fours. Repeat on the other side.

Don’t forget to stretch every day.

This warm weather is great for increasing your flexibility!!