Abs abs abs 🔥 I have one red spring on (super light weight for feet in straps) so I can focus on using my abs to lift my lower back off the reformer.
1. Lower back lifts keeping knees bent
2. Lower back lifts with straight legs
3. Lower back lifts with straight legs and arms off the carriage (my first one of these is really shaky!!)
4. Double straight leg lowers
⭐️Hellooo lower abs⭐️
🔸Make sure you control the movement instead of using momentum
1121443 days ago
Peekaboo 👶🏼Jack is usually fast asleep when I film my videos but this morning he was wide awake as U can see (just like he is at 3am 😫)love single leg strap work, never thought of adding the ball, so thanks to @cb.fitpilates for the inspo 😘PS. I’ve finally set up an individual page for my studio (it’s only taken me 4 years 😂) so pls follow @powerpilatesuk to see all my fab trainers in action 👆PPS. Any baby sleeping tips greatly welcomed cause we are very 😴😴😴Wearing @aloyoga leggings and @sweatybetty top ❤️
😴😴😴😴 WHAT PROMOTES GOOD SLEEP? 😴😴😴😴 What are the best ways you can have a good night's rest and be up and about for the next day's adventures? 💤 Limit nanna naps (no offence to all the nannas out there). A short nap of 20-30 minutes can help to improve mood, alertness and performance. 💤 Avoiding stimulants. Caffeine, nicotine and alcohol fall in this category. While alcohol may help you fall asleep faster, too much close to bedtime can disrupt sleep in the second half of the night as the body begins to process the alcohol. 💤 Exercising. As little as 10 minutes of aerobic exercise, can drastically improve nighttime sleep quality. For the best night’s sleep, most people should avoid strenuous workouts close to bedtime. However, the latter comment differs from person to person. 💤 No heavy foods before sleep. Heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks can trigger indigestion for some people and can disrupt sleep. 💤 Natural light during day. Exposure to sunlight during the day, as well as darkness at night, helps to maintain a healthy sleep-wake cycle. 💤 Bedtime routine. This could include taking warm shower or bath, reading a book, or light stretches. 💤 Pleasant sleep environment. Mattress and pillows should be comfortable. A nice cool room to sleep in. Bright light from lamps, cell phone and TV screens can make it difficult to fall asleep, so turn those light off or adjust them when possible.
Repost NYC TIMES HEALTH.... Dementia is one of the most widely feared health problems, with good reason.
If you heard about something that could help protect your brain and preserve your memory, would you run to get it?
This week, Gretchen Reynolds writes that new research suggests that running may help – or swimming, walking or other forms of exercise.
A hormone called irisin that is released during exercise may improve brain health and lessen the damage and memory loss that occur during dementia, she writes. The study, published in the journal Nature Medicine last week, involved mice, “but its findings could help to explain how, at a molecular level, exercise protects our brains and possibly preserves memory and thinking skills, even in people whose pasts are fading.” #pilatesstudio#reformerpilates#yinyoga#drphysio#clinicalresearch#uptodateresearch#brainhealth#exercise#braintraining#physiotherapy#exercisephysiology@thecubegym#alliedhealth
☠️ Tight Hip Flexors ☠️ ( aka the bane of my existence ! ) •
Two ‘feel-good’ and relatively easy stretches, using your body weight to create a deeper stretch. Both supported & controlled with your forward positioned leg in a lunge, and arms assisting for balance. •
I try and imagine I’m stretching the wrinkles out on the front of my tights to 👆🏼the stretch on the psoas/flexor muscle, and also to avoid over extending the lumbar spine by keeping it in neutral. At home I just put my back leg on a wheely computer chair to simulate the same movement as on the reformer ! •
I can barely go past neutral so is definitely something I need to work hard on - especially because most of our days we spend in neutral or flexion (sitting down!) •
1. Trapeze - push back leg further towards wall behind you to 👆🏼the stretch, as well as sitting deeper into the lunge (remembering not to drift into lower back/lumbar extension)
2. Reformer - pushing carriage posteriorly, foot flat on shoulder block, knee supported, ensuring neutral spine here as well, and ‘sitting’ deep into the stretch until slightly uncomfortable 😬🥴 (Ouchie) .
Circuit class - an intense low impact circuit-based session using a range of Pilates equipment including the Reformer, the Cadillac, the Wunda Chair, the Ladder Barell and various props. This class is designed to keep your heart rate up, burn calories and tone your body!
Book your class today at our Legian or Berawa studios!
Legian Studio, Call / WA :＋62 822 47357237
Email: [email protected]
Berawa Studio, Call / WA : ＋62 822 47320790
Email: [email protected]
#WORKOUTWEDNESDAY | It keeps raining & pouring, so checking out @mntstudio sure did brighten our day ... the space is magical ✨ and that child care room is👌🏻
Owner & mama @elainerhayes did an amazing job with the space, and for us moms there’s a mix of reformer, mat pilates, and barre classes. Pre/postnatal reformer is offered, but we took their signature MNTbarre class.
Swipe 👉🏼 for our full studio breakdown
Class: MNTbarre | offered daily, child care is Weds, Fri & on weekends
Challenge factor: 💪💪
Stroller parking: ✔️
What to bring: barre socks
Good for: everyone
Price: $25 (or 10 @classpass credits), $8 child care
Have you mamas been yet? Let us know what you think!