Sometimes the body needs an opportunity to stretch,breathe, and move with fluidity.
Take advantage of our amazing stretch class on Monday mornings at 8 AM.
The flow is slow and relaxed along with essential oil‘s and peace of mind!
It’s a win-win situation here at Urban Society Pilates & More Sharpsville Pa.#stretch#relax#pilates#backhealth#feetinstraps#drivingforce#healthyyou @urban_society_studio
• F R O G •⠀
Feet in straps is a great way to challenge and progress your pelvic stability, core control and fire up those inner thighs.⠀
Your core is challenged as your legs move away from your body which forces your abdominal muscles to activate. The feet in straps series is slightly more challenging as you will have to focus on controlling the straps as well as your form. Who said Pilates was easy??
Thanks to everyone for liking my last post on the #dragonflag (part of it), and how you can practice it on Pilates equipment 🙏
Here's how you can practice for the full thing, with legs straight. We move on to the Reformer, the best piece of exercise equipment that can make you stronger for all these fancy gymnastics moves ☺
I'm sure you're all familiar with the #Longspine 🤓 This is its most advanced version: lifting and lowering the body in a straight line. Goal is to go as low as possible, ideally lie down and lift back up without breaking at the waist (check my IGTV for a lame attempt at that). You'll notice my line starts to tremble the lower I go 😥
Even though you have the leg straps on, they're not of much assistance since you got to keep pushing them away to remain solid, rather than have them lift you up. So use your arms/lats/abs/glutes like you would in the bodyweight version. Focus on going as low as possible while controlling the way up as much as the way down 🐉 Good luck if you try it and please tag me so I can see you! ✌💗
[ I got two springs on, heavyish overall, and I lifted the ropes on the highest setting as you can see at the back. Make sure both straps are of equal length! And shorten or lengthen them accordingly to suit your body. ]
Finding time to slow down and recharge can decrease stress and improve quality of life. Mindfully tuning in to the body is one way to do that. ❇️Lay down or sit comfortably in a relaxed position, and mentally scan your body. Start at your toes and work your way up to your scalp, noticing how your body feels. ❇️Be aware of how each part of your body feels-- is it relaxed, tense, etc?-- without trying to change it. Spend a minute or two intentionally sending your breath to that part of your body. ❇️ Repeat this process as you move from your feet up your entire body.
Feet in straps on speed.
Here we are using feet in straps frogs variation and shaking it up a bit by having this young lass lie on a half roller to add an instability challenge and also use a pilates ring bewteen her ankles to amplify adductor and hamstring work.
Either one of these is a challenge in itself with the add on of both being just a bit intense!
She ia doing a fab job although you cant manage too many of these.
If you use a half roller under your client for stability work you will need to help them in and out if straps as its very challenging to stay in the roller with no arms or leg support!
Feet in Straps👣
One of my favorite parts of the Reformer flow and my first topic for my #livestream on @zaynagold online - Pilates To Go! 💃🏻
I think a lot of people that practice Pilates forget the original purpose of the exercise - which isn’t for leg strength. Joesph Pilates created feet in straps to train your abdominal stability so that you can eventually perform the exercise with out the straps. Of course it is also great for other things like inner thigh toning, dynamic stretching, etc. but I like to try to keep the focus on the abdominals.
Want to geek out more about feet in straps?!? Join me Monday, October 1st at 11:30am for a half hour of breaking down the Do’s and Don’ts, Cueing, and Flows! 💜
Link In the Bio⬆️
In private Pilates sessions, your instructor's attention is 100% focused on you! One-on-one sessions are a great way to focus more deeply on precision and form, and develop even more awareness of your body and movement patterns. 💥
Feet in straps can be a hit or miss with a lot of people. Some don’t see it as an exercise at all while others can just think of it as merely a stretch. -
The focus is to maintain stability of the lumber spine and pelvis while strengthening the adductors and hamstrings depending on the style of leg openings you’re doing. -
Here I’m demonstrating leg opening 1 and reversing it ( pelvis and lumbar stability, strengthen hamstring ) then moving into extended frog focusing on inner thighs (adductors).
The challenge is to disassociate at the hip joint and maintain neutral spine and pelvis throughout the exercise. Keep shoulders down and relaxed, pelvic floor is in an isometric contraction throughout. 🐸 #pilates#pilatesbody#hipmobility#pilatesinstructor#trainsmart#feetinstraps#pilatesreformer#sunsoutbumsout 🙊
#feetinstraps - упражнение, пробуждающее тазобедренные суставы (улучшает их мобильность во всех плоскостях), центр. Помогает ощутить опору в таз, стабилизировать его, как-будто ноги двигаются отдельно от таза, а таз, погружен в каретку и не идет на провокации от ног, которые так и хотят увлечь его за собой.
А еще это упражнение помогает улучшить гибкость и подготовить ноги к дальнейшей нагрузке.
Упражнение присутствует в каждой моей тренировке себя любимой, т.е. ежедневно. Уж очень я люблю поработать ногами.
I have been working with this great school group for the past term! Blessed to have my two loves in one place! Teenagers and Pilates! 🙌 These young people fell in love with the reformer... but most of all feet in straps! Hmm I am thinking about adding a class to the week.. Teen-ilates! We already know a few great young movers @barefootstudiopilates but maybe there are some more out there! Comment below if you know any takers!
Here’s a tip if you work with dancers.
Many dancers lack localized control in their joints because of the range of motion available to them. When working with a new dancer client the temptation often is to create a program that is very “dance like” right away. Although being able to do big global movements is the goal...Make sure this is the finish line 🏁 NOT THE START. .
Complex feet in straps #pasdecheval is a nice treat for those who have earned their control. AND ALWAYS WORK IN PARALLEL AS WELL AS EXTERNAL ROTATION!