⭕️Single leg circle ⭕️ This is another move from the “beginners” sequence. It will strengthen your hip muscles while increasing flexibility. Throughout the move anchor your body to the mat, and use your leg like a paintbrush tracing perfect circles in the air. Making the circles small or large, fast or slow, but without use of momentum. Control your pelvis with your breath, despite the leg moving, your hips shall not shift.
🤓How: inhaled as you prepare and do a mental check list. Point toes, reach through toes, finger tips, crown of your head. Shoulders relax down away from the ears, keep the elevated knee as straight as possible, working in a Pilates stance (turnout)
Anchor your bottom foot in the mat and align hip,knee & foot. Don’t allow your knee to wave back and fort as you circle the other leg. ✖️Avoid✖️
Elevating your shoulders, do not crunch back of neck, don’t allow your hips to tuck or lift up off the mat. #fitfam#pilates#matpilates#teaching#learning#outdoors#dog#legcircles#smile#enjoy
Did you know if your joints are stiff it will cause you aches?? *Leg C I R C L E S* such a good way to open the hips, strengthen the inner thighs, hamstrings and gluteus ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹 keep the femur (thigh bone) externally rotated throughout the leg circles 🔹 on the reversed circles remember to flex the feet before scooping the legs back up to activate the inner thighs 🔹 in the large V emphasis is on the adductors (inner thighs) 🔹 squeeze the sit bones together slightly ❗️Remembering there is a difference between bracing the gluteus and engaging them ❗️🔹 abdominals are engaged and controlling the weight of the legs 🔹 🔹I prefer to exhale as I’m to bringing the legs back to center 🔹 no raising of shoulders they are prettier when you’re not carrying them as earrings 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anyone else loving leg circles??? Love to hear your comments, thoughts etc
Speed is ⏭ take it slow and move mindfully, quality above quantity ❗️
⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #pilatesreformer#pilatesteacher#pilateseveryday#pilateslovers#fitnessmotivation#fitness#healthylifestyle#hipmobility#legcircles#mindalignpilates
I have to admit that it’s been about a month since I took a Pilates class myself. As a teacher it can be difficult to find the time to schedule in a session and I hate self practice (always do those #legcircles but can’t quite make it to side leg series either?) @dr_anni_pt and I are stoked about our business because selfishly WE get to take our instructors’ classes. Last night @ardenkatherine witnessed my 100s in all their imperfect glory during her #matpilates class on #coretocoeur . I’m so sore today but in the best Pilates way. For every person who tags a friend in this post we’ll give you and your friend a complimentary Small Group Session . Come werk out with us and you too will have sore abs just like your dear friend Maddy.
Happy Saturday, 💕💕⠀
Before you do any type of exercise, you should STRETCH! ⠀
Upper or lower body, it doesn’t matter. Stretching is keeps yours muscles FLEXIBLE, STRONG, and HEALTHY! ⠀
Here are five stretches I do before my LOWER-BODY WORKOUTS. You will feel these stretches in your hamstrings, lower back, hips, ⠀
1️⃣ Frog Stretch - Start on your hands and knees, bringing your knees as far apart as is comfortable. Stay in that position. Keep your heels on the ground. Toes pointing out. ⠀
2️⃣ Knee to Chest Stretch - Lie on your back. Lift one knee up toward your chest and hold that position. The other leg should be for on the ground. Repeat with the other leg! ⠀
3️⃣ Leg Circles - With your knees on a mat, slowly move one leg in a circular motion. Repeat with the other leg. ⠀
4️⃣ Standing Hip Circles - Stand with you feet shoulder-width apart and move your hips in a circular motion (imagine a hula hoop). Do this clock and counter-clock wise. ⠀
5️⃣ Piriformis Stretch - Sit on the floor with both legs extended in front of you. Cross your right leg over your left, your hand is on the ground. Place your left elbow on your right knee and press your right leg to the left as you twist your torso to the right. Repeat with the other leg! ⠀
Hold these stretches for 30 seconds to 1 minute. ⠀
What stretches do you love doing? ⠀
Meus alunos têm feito leg circle no Solo ou no Cadillac. Necessita de muita consciência corporal e força de abdômen para manter estabilidade de tronco suficiente para não sobrecarregar a lombar.
Todos rumo a ele! Ativar corretamente a musculatura abdominal, aprender a não sobrecarregar a região cervical.
O instrutor monta a aula baseada nas limitações e necessidades dos alunos. O frio conforme o cobertor e mesmo assim, não fica "fácil".
02.10.18: "The objective is to exceed your expectations , surprise yourself and come to the understanding that you are more than capable " ~ Found it harder to train today but it wasn't impossible. Still managed to do a lot more than I expected. Back to training my core/ abs with the guys again.
Sidenote : Since my silk press, I've been mainly braiding my hair in 6 bigger plaits for my workouts. Seems to be holding up. Still trying to figure out this gym life and natural hair business.
Workout: ➡️treadmill ( brief warm up)
➡️10 boxing drills 🥊🥊( combos and runs )
➡️30 seated rows at 35kg
➡️30 shoulder presses at 28 kg ➡️30 crunches ➡️30 knees to elbows ➡️10 crunches ➡️10 knees to elbows ➡️35 crunches ➡️20 angled toe touches
➡️30 side crunches per side
➡️40 side crunches per side ➡️30 pulses each side
➡️15 shoulder tap sit ups ➡️20 side to side vertical leg raises ➡️15 sit ups with 2 side punches ➡️10 leg circles each side
➡️2 x 10 Burpees ➡️30 crunches ➡️20 toe touches
Mobile hips and long hamstrings are all you need to high kick your way into the weekend! 💃🕺👯♀️
Only 2 spaces left in @hollybramleypilates Wednesday evening Group Reformer Class starting 7th Nov. Book now to secure your place!
#romans8#workout#pushups#situps#bicyclecrunches#bridges#armcircles#legcircles#plank#30daychallenge#4miles#running#3miles#walking#freenfitnj#fightinghumantrafficing#a21#youthmissiintrip#puertarico ➖➖➖➖➖➖➖➖➖➖ #instaupdate 🏃🏾♀️🏃🏿
Great day today in classes at Seminary for @timothy_james_cheux discussing the Holy Spirit, who he is and what he does. Todays verse for meditation from Romans was very edifying and helpful to support the topic.
Tonights workout was the same as yesterday as we look to build some routine sessions in the first few days of the #30daychallengd we would love you to send some workout routines to put Tim through! Send us your workouts to put Tim to the Test! He is raising funds for @a21 and the Youth Mission trip to Puerta Rico this coming Fall! Cant wait to tell you more! Please be praying for Tim, the team and please pray about potentially sponsoring us we approach our deadline of October 20th!
To sign up to our events, donate or support us please click on the links below:
Walk for Freedom: https://www.a21.org/shop-event.php?intid=2167
Mission Trip: https://www.freenfit.org/puerta-rico
Love and Blessings to all! Please send us any prayer requests! Love you all! Love F&F Team ➖➖➖➖➖➖➖➖➖➖ #instascripture ✝️ For the law of the Spirit of life [which is] in Christ Jesus [the law of our new being] has set you free from the law of sin and of death.
Romans 8:2 ➖➖➖➖➖➖➖➖➖➖ #instaworkout 🤸🏾♂️
4 Mile Run
35 Sit Ups
35 Bicycle Crunches
35 Arm Circles
35 Leg Circles
30 Second Plank
@freeandfitldn @faithandfitnesslondon @freeandfityouth @freeandfitnyc
Barrel work-leg lowers, circles, scissors, and bicycles. These look simple but there’s actually a lot of good things going on here! The core is working to stabilize the spine and pelvis. Inner thighs and legs are working to move with control. When the legs are elevated like this it gets your blood flowing back to your heart, stretches the low back and hamstrings, reduces low back tension, promotes relaxation and just feels good! #workandreward#strengthenandstretch#pilatesbarrel
Nossa aluna querida fazendo o Leg Circles. Gente, neste exercício a aluna deve realizar o movimento circular com as pernas, abduzindo e estendendo o quadril, retornando à posição inicial. Fortalece pernas, coxas e abdômen! ☺️
What happens when we repeatedly use certain muscles, they get overused and tight, this may cause our system to go out of wack, along with deactivation of opposing muscle groups.
Pain 💥 pain 💥 pain 💥
Back in my studio after a month traveling, this is my first point of call, releasing, stretching and strengthening.
Here I’m using the fabulous @toneybands #toneybands around my ankles, increasing the dynamics of the stretch whilst gaining great strength work.
Mobility is a crucial aspect of being happy and healthy.
If we aren’t able to move a joint freely through its full range of motion, we are placing ourselves at a high risk of injury.
Being OS has thrown my hips into disarray.
What’s going on..
💠hip flexors are tight
💠glutes aren’t firing
💠 hamstrings are tight
💠pelvis movement limited
💠lumber tight and restricted.
Contributing to #toneybandsthursday thanks to @toneybands and @tonka_cascais
I am showcasing two exercises.
The 1️⃣ utilizing the #pilatestower
The 2️⃣ no tower or reformers needed, just yourself and the #toneybands ~~~~~~~~~~~~~~~~~~~~~~~~~~
Exercise 1️⃣ focus is on improving joint range, activation of hip abductors, and adductors whilst engaging #posteriorchain
We start from the #core then engaging #latissimusdorsi which will give you more connection via the #posteriorobliquesystem to the #glutes Utilizing the #toneybands which I’m using around the ankles instead of the wrists for this series, increases the challenge to stabilize during the #legcircles Big focus here is also keeping #glutes firing, not allowing the hip and pelvis to drop.
Exercise 2️⃣ #hipbridge with leg kicks. Love this for again the #stability challenge, #posteriorchain work and #hamstring mobility.😋 For more great ideas please check out @toneybands & @tonka_cascais
also the team via #toneybandsthursday INSPIRING 👌
.. If you have some great ideas and info please share them with me.
TAG me Charell ➡️ @cb.fitpilatestherapy #FUNCTIONALFITPILATES ..
Comment below or simply share with me your thoughts or experiences from maybe running, cycling rehab.
Would love to hear.
Have a great week 😍