Pilates Fit in 5 for Juja Active

  
Looking for a quick workout that you can do when you have limited time? Watch my Pilates Fit in 5 video for Juja Active to learn a short routine that you can do at home or on the road. The Abdominal Series, also known as the Series of 5, really targets the abs while also stretching the legs. All you need for this workout is a mat!

Click on the link below to see the full routine!

http://www.jujaactive.com/blogs/fitness

“Like ” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more Pilates moves!

Advertisements

Move of the Day: Heel Grab aka Double Leg Stretch

  
|| HEEL GRAB || aka Double Leg Stretch!

Robert Brace of D28 For Life, taught me one of his dance inspired core workout moves called the Heel Grab. In Pilates, we call this exercise Double Leg Stretch, that is part of the abdominal series also known as the Series of 5. This is a go-to move for toned abs!

_______________________________

1 — Start by lying supine with the knees into the chest and arms along sides. Curl the head and shoulders off of the mat and engage the abdominal muscles by pulling the belly button in towards the spine.

2 — Inhale to extend the arms back and legs forward on a diagonal, keeping the head and shoulders lifted. Exhale to bend the knees in towards the chest as you grab the heels (or hug the knees).

  
3 — Repeat 8-12 repetitions, 1-3 sets.

_______________________________

Modifications: If this exercise causes any lower back pain, modify the movement by shortening the range of motion. Have the arms and legs extend towards the ceiling rather than having the legs low and arms behind the head. You can also modify by keeping the legs in a tabletop position or having the knees bent with feet flat on the floor as you move the arms back and forward.

If you have any neck issues, rest your head on a pillow rather than having it lifted or place the hands behind the head for support and just perform the movement of the legs.

Chaturanga Tights by Athleta & Free-to-Be Bra by Lululemon

“Like” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more of my favorite moves!

Move of the Day: Standing Side Bend

  
|| SIDE BEND || The Standing Side Bend is a great exercise to stretch the side body as well as to strengthen the side abdominal muscles. This movement feels especially good first thing in the morning to energize the body at the start of the day.

______________________________

1 — Begin standing tall in mountain pose with feet together or feet can be hip width apart if that position feels more comfortable.

2 — Inhale to reach the right arm up towards the ceiling and exhale to take a side bend up and over to the left, as the left arm reaches down the side of the left leg.

3 — Hold stretch for 1-5 breaths and repeat on the left side.

______________________________

“Like” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more of my favorite moves!

Monday Moves: Knee Stretches

 

(Photo by Audrey Lackey)

Knee Stretches performed on the Pilates reformer strengthens the abdominals, back muscles, and hips!

*Nova Capri by Splits59

“Like” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more Pilates moves!

Monday Moves: Spine Stretch Forward

20150202-110946.jpg
Spine Stretch Forward is a seated exercise in Pilates matwork that focuses on articulation of the spine. Stretching forward into a C-curve while engaging the abdominal muscles builds strength and creates a nice stretch for the back.

“Like” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more Pilates moves!

Monday Moves: Roll Back

20150105-102813.jpg
(Photo by Aggie Photos)

Monday Moves: Roll Back is an exercise performed on the Pilates Tower (pictured) or Cadillac that focuses on articulation of the spine and engagement of the abdominal muscles.

“Like” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more Pilates moves!

Monday Moves: Twist and Reach

20141222-103250.jpg
(Photo by Aggie Photos)

Twist and Reach is an exercise performed in the short box series on the Pilates reformer that strengthens the obliques (side abdominals) and back muscles.

“Like” Pilates Angel on Facebook and follow me on Instagram @imyourangil to see more Pilates moves!