Pilates expert, Sylvia takes me through three 'horrible' Pilates moves. I have to admit that I love to hate Sylvia, err, I mean Pilates. It really shows my weaknesses so that I can address them.
Here are the steps:
#1 Ball of Fury - Ball with Dumbbell
- Keep hips inline to the knees, hips off ball at all times
- Keep spine and belly button pushed into the ball
- Hold dumbbell with both hands
- Arms straight over head
- Curl up twist at the obliques to each side
- Don't let the arms cross in front of your chest to twist
#2 Ball of Fury -- Ball inner thighs with Dumbbell
- Ball in between the calves, do not hook your feet around the ball
- Dumbbell in both hands
- Keep spine down and stomach pulled in
- Arms over head
- Knees in line to the hips
-Legs extends from the knee to the sky
- Intensify the move by extending the legs at 45 degree angle
#3 Ball of Fury -- Ball in hand
- Ball in hands ball overhead
- Knees bent, feet flat on the floor
- Beginner, knees and feet apart
- Intensify the move, knees and feet together
- Articulate spine as you roll up
- Keep chest opened
- Do not fall down, control your move down
You can begin with timed sets, 30 seconds of work for a total of 3 rounds, to help you focus on controlling the move. To kick it up a notch, try 3 Rounds, 10 reps of each movement. Keep in mind Pilates core moves are designed to be low rep and intense. Do not break form! When your muscles are fatigued and holding form is a challenge, modify the movement by keeping your knees and feet pulled in to the midline of your body.
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Is there any exercise that you love to hate?
See you soon,
Love Shawna K
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| Sports | Upload TimePublished on 13 Oct 2013 |
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