1/17/2024 0 Comments Pilates moves names![]() ![]() Rotate your entire body to the right to bring your weight onto your left hand and left shin. If you are pregnant and feeling strong and connected to your center, lift the extended leg for an added challenge. Why Do It: This exercise works your hips, core, shoulders and arms. As you keep moving, alternating sides, keep your collarbones wide, your hips still and your core engaged. Exhale and reach the right arm forward and the left leg back. Continue to breathe this way as you extend your left arm forward and your right leg back on an exhale. Exhale and deepen your abdominals into a neutral spine. If you are pregnant and balance is difficult, or you can’t keep your transverse abdominis isolated, leave both arms down and focus on the leg movement. ![]() ![]() Why Do It: This move will strengthen and tone your stomach, back, shoulders, glutes and thighs. Press the arms straight to return to the starting position. Bend them as deeply as you can while maintaining wide shoulder blades and a long, neutral spine. Bend your elbows, keeping them narrow and close to your body so they point back toward your knees. Feel your shoulder blades widen on the back. How to Do Them: Start on all fours with a neutral spine. Working your upper body keeps you strong for toting baby gear-and for toting baby, too! Why Do Them: This move tones your arms and strengthens your core both pre- and post-baby. Perform 25 of these deep abdominal engagements. This engagement should feel like you are tightening your lower abdominals around your waist like a corset. Exhale and draw the low belly deep into your spine without coming out of neutral. Sustain the neutral spine and breath in, allowing your belly to expand away from your spine. In neutral you are maintaining the natural, healthy curves of your spine instead of finding a flat back. The deep abdominals narrow the waist, flatten the stomach and assist with the healing of diastasis recti (abdominal separation often associated with pregnancy). For new moms, belly breaths will help restore your pre-baby belly. These muscles are also a key player during labor. Why Do Them: This move works the deep abdominals-or transverse abdominis-which help support the weight of your growing baby and keep your back healthy during pregnancy. Do it all summer long-on the beach, by the pool or even at home in the nursery. This series of all fours–inspired moves-brought to us by Erika Bloom (pictured here) of Erika Bloom Pilates Plus-can be done anywhere, with no equipment, and is both therapeutic and effective, toning the body from head to toe. It works the whole body and is safe to do throughout pregnancy and into the postpartum period. The all-fours (hands-and-knees) position in Pilates is one of the most beneficial for both moms-to-be and new moms. ![]()
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