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My Top 5 Pilates Adominal Exercises

I have received a few emails saying I should do a video on how to get a 6 pack.  Well to be honest, I don’t have a 6 pack so you are not going to find one in this video.  There are so many factors to getting and maintaining a “6 pack”, which include cardio, nutrition and strength programs.  6 pack’s require muscle building exercises, but Pilates is about lengthening the body and creating a slim physic, therefore in my opinion it is not the style of workout you would want if it is your goal.  I am not saying it is not possible, but it has never been my main focus.

I have picked 5 exercises (I know I say 6 in the video) that I really enjoy practicing for my abdominal strength.  But Pilates provides such a vast repertoire for abdominal exercises do not limit yourself.  Plus it allows you to have variety in your daily workouts.  For more ideas, please watch some of my other videos or contact me and I more than willing to share what else I hold in my box of exercises! 

 

 

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Fine Balance Open House

I’m very excited about joining the team at Fine Balance and am loving every moment teaching there.  They are having their 10 year Anniversary on Sunday.  Running 12pm – 4pm, you can check out the new reformers as well as talk to various instructors who teach there.  If you can, please drop in to see the wonderful studio and owner!

Fine Balance Open House poster

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Rocking and Rolling Like a Swan

This is one of my favourite series but it needs to be done properly and on a day where my back is not sore.  There is a few things to know about this series. 

1.  Abs on!!! – If you don’t keep your abs active you are no longer protecting your back and it allows you to collapse into the lower back creating a lot of lower back pressure. 

2.  Flexibility – when you get into rocking swan hip and quadricep flexibility is a huge factor.  You may prefer to to just stretch the quadriceps without extending through the spine. 

3.  Back pain – if you have been told by a doctor not to do extensive spine extension or you know this exercise causes you back pain – DO NOT DO IT!  Why risk being sore for the next couple of days just to show people how you can fold backwards.  Its hard not to keep going when in a class and everyone else is trying it but our back is just too important to us to bother. 

4.  Glutes – Turn those babies on!!! Squeezing your bum will help extend the spine but also help maintain the shape of the body.  If the glutes were to relax the legs will not lift when the upper body rocks forward.  Think BUNS OF STEEL!

5.  Have FUN!  This exercise can be quite fun, we just always want to remember form.  It always gets a good laugh in class 🙂

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Seated Exercises

This video reviews seated exercises such as seated roll down, half roll back, spine stretch forward, spine twist and saw.  These exercises are difficult because many people lack the flexibility to sit upright.  You can sit on a box, platform, cushion just to raise your hips above your knees, which allow you sit a little bit more comfortable.  You can also sit cross legged (tailor crossed). 

I would love feedback from people.  Let me know what you think about the videos and let me know if you would like to see anything specific.  I hope everyone has a great holiday season! Merry Christmas 🙂

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Burn off that Holiday Dinner

Fine Balance is offering some holiday classes to help you burn off some of those delicious holiday treats!

Two classes have already been added to the schedule:

Friday 5:15 Reformer 2

6:15 Spinlates

Come join us!

Christmas Classes Poster

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Blast those Glutes and Hamstrings

Hey Everyone!!!

Sorry, I know its been a while since I last posted a video.  Did a great reformer course in Victoria for 2 weeks, so tonnes of new ideas and I will definitely need to make more reformer videos.  This video focuses on shoulder bridge variations.  I personally find shoulder bridges and hip rolls very difficult.  I find it very easy to over extend through the spine so my ribs will pop.  You will notice in the video me trying to avoid this from happening, which requires activation of the obliques.  The other thing I find difficult is just trying to stay lifted.  Constantly remind yourself to activate through the glutes and hamstrings to help open the front of the hips.  Happy Bridging!!!

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Pelvic Neutral Exercises

These are just some examples of exercises you can do while focusing on strengthening pelvic neutral and pelvic stability.  Always a good way to start a Pilates workout!

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Planks, Planks and More Planks

Here are some plank variations.  Those of you who know me well know I’m a perfectionist and so I am going to correct my own form.  During the point and flex variation, when both feet are moving, my free leg shouldn’t be lifting and lowering.  This is an indication that my glutes were not firing the whole time.  My free leg needs to be active throughout the whole exercise to help lift the leg up.  The only part that should be moving is the ankles and the shoulders are a reaction to the movement.   But after these exercises your abs will love you!

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Prenatal Part 2 – Pelvic Floor Exercises

Here are some ideas to strengthen the pelvic floor.  These exercises will help with delivery and also are great preventative exercises for incontinence.  These exercises can be done pre and/or post pregnancy as well.  The upper body exercises are added to help strengthen the upper body for carrying around your baby.  In the video soft weighted balls are used, but you can also use a thera band or soup cans or small weights that are around the house.  If any questions please email me and I will give you more ideas.

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Prenatal Tips and Exercises

Hey Everyone,

I had a request for some prenatal videos.  The first video is tips of things to be aware of when you are practicing Pilates and are pregnant.  The second video is exercises to replace your prone work since you can no longer lie on your stomach.  I will be making a video about Kegal exercises and will add it to this post later on.  Let me know if there is any specific exercises you would like to know how to modify during pregnancy.  Congrats new Mommies!  Very Exciting 🙂

 

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