Snake 🐍 is one of the coolest #pilatesmoves out there - it's traditionally done on the reformer but there are a few fun ways to bring the exercise to the "mat" or, in this case the chair and gliders 😉.
The other thing about #pilatessnake is that it's definitely challenging! So here is a whole series of exercises to get you warmed up or conditioned for snake 🐍
🔸️ Modified single leg snake, both sides- get that belly scoop!
🔸️ Side slide lunge/back slide lunge - do both sides * I would actually start with these 2 first *
🔹️ Triceps dips - not necessarily needed for snake, but always a good choice 😎
🔸️ Step up with back kick, both sides.
🔹️ Kneeling side mermaid, both sides
🔸️ And now...snake!! It was a little tricky to get pelvic tuck with the gliders, so push into the hands to get as much lift as you can to pull into C curve. Remember to slide legs on the diagonal.
I'd love to see your snake variations! Tag me in the post so I don't miss it ❤
The snake and twist on a reformer 🐍💗
This is such a challenging exercise. I felt like my posture was all awkward while I was moving. I tried to send my hip down as much as I could but still wasn’t what I expected. Lifting my chest up also was not easy.
👉There are three types of muscles contractions:
concentric, isometric, and eccentric.🙌
👉A concentric is when the muscle contracts and gets shorter, such as what happens when you lift a weight for a bicep curl. ✍️Isometric contraction is when the muscle is held in a static contraction. The eccentric contraction is the lowering part of the movement, when you lower the weight from the bicep curl. During an eccentric contraction, the muscle gets longer while it contracts, causing the muscle to work harder. In fact, it’s this eccentric contraction that is responsible for delayed onset muscle soreness (DOMS), which sets in 24–48 hours after the workout. The good news is that, with repeated exposure to eccentric exercises, DOMS decreases over time.
Pilates uses all three types of muscle contractions, but there is more emphasis on the eccentric contraction than typically found in other exercise systems. ✍️During matwork, it is the resistance to gravity that creates the eccentric contraction. “Lower to the mat with resistance” is a common cue of instructors when cueing the roll-up, roll over, neck pull, plank and many other exercises.
In this snake variation on the mat I’m showing an example of both concentric and eccentric muscles contractions used in this advanced Pilates exercise 🎶🎶🎶tap for tunes 💃💃
“The Snake” (Tap Music) Are you ready to do the Snake then slither on down to a split. Lol 😂 Having some fun between clients today with a different variation on the snake, by placing my hand forward and snaking straight forward in extension instead of usual twisting position, and it feels so good, then add splits at the end to keep working on that flexibility. 😩❤️ @phillipspilates
Don’t look back.
Sometimes it is important not to care too much about what we ‘ve been through. Even the great memories ✨can hold us back from moving forward and find that connection with the NOW 📿
What happened one minute away already belongs to the past. And we have to practice non attachment to keep watching what comes to us with an open gaze. With the most perfect virginity. With the soul of a child. And hold space for the unexpected cause the Universe 🌏 surely knows how to create magic when we let them ✨📿
Trust. Listen. Watch. Feel. Breathe. And live that amazing life ! 💧
I was filming a full Pilates ring workout and ended up playing around 👉🏼 the result was my new favorite ring exercise! Snake became much more accessible and supported with the ring under my belly 🙌🏻. Push-ups with the ring are a great prep into this. And yes that’s me checking out the camera halfway through because 9 times out of 10 I cut off my head when filming 🤦♀️.
Just like a Snake 🐍 shedding skin we need to keep transforming and move on. .
🌎 The universe gives the impulse but it belongs to us to use our free will to manifest those changes in our lives.
🙏🏻 May the changes in my vibrant body resonate with the changes in the world 🌎 It’s up to you and me.
Joseph Pilates did think that leaving in a healthier body, people would get happier - and getting happier they would become better people with a higher sense of compassion and consequently heal the world on a global extend.