Making Mommy Series – Guest Post: Pilates Mat Work (#2)

I am so excited to welcome back Jami from LOVAstyle to help us with getting out bodies back in shape!  If you missed the rest of her posts and my Making Mommy April Challenge check them out here:

  1. Series Index
  2. Making Mommy April Challenge: Abs Every Day
  3. Making Mommy – Guest Post: Regaining Your Pre Baby Body
  4. Making Mommy – Guest Post: Posture Tips
  5. Making Mommy April Challenge: Update!
  6. Making Mommy – Guest Post: Pilates Mat Work (#1)
  7. Making Mommy – Guest Post: Pilates Mat Work (#2)
  8. Making Mommy April Challenge: Wrap Up!

Yesterday Jami shared 5 awesome Pilates mat exercises…today she shares the rest! 

  1. Single Leg Stretch
    1. Pull knees into your Powerhouse.
    2. With abdominals ‘in and up’ lift the head, neck and shoulders.
    3. Place hands on one knee and lengthen the opposite leg to 45 degrees.
    4. Using the Powerhouse switch legs.
    5. After eight sets, pull knees into the Powerhouse and lower the head, neck and shoulders to the mat.
  2. Double Leg Stretch
    1. Knees are pulled into your Powerhouse.
    2. With abdominals ‘in and up’ lift the head, neck and shoulders.
    3. Hold your legs as close as you can get to your ankles.
    4. Inhale as you reach arms and legs out to 45 degree angles.
    5. Exhale circle the arms out and around then simultaneously pull knees into the Powerhouse.
    6. After five repetitions, keep knees into the Powerhouse and lower the head, neck and shoulders to the mat.
  3. Scissors
    1. With abdominals ‘in and up’ lift the head, neck and shoulders.
    2. Lengthen legs to 90 degrees.
    3. Take hold of your right legs as close as you can to your ankle.
    4. Lower opposite leg to a 45 degree angle.
    5. Using the Powerhouse, switch legs.
    6. After eight sets, pull  knees into the Powerhouse and lower the head, neck and shoulders to the mat.
  4. Spine Stretch Forward
    1. Place hands behind knees and rock up to a seated position.
    2. Straighten legs out in front of you and open hip width apart.
    3. Lift arms up shoulder height
    4. Using the Powerhouse sit up tall with an inhale.
    5. Exhale, make the letter ‘C’ with the spine (C-curve) while keeping arms still and parallel to the floor.
    6. Inhale to stack the spine stall with the Powerhouse.
    7. After five repetitions, lie back on the mat.
  5. Hip and Leg Stretches – See my previous post

Practice these exercises at least 2 – 3 times a week.  If you still have recti diastasis, keep head to the mat and move the legs to 90 degrees.  Also, refrain from the half roll-up, half roll back and spine stretch forward exercises until you are completely healed.

Have Fun!!! Next week I will have some upper body exercises to help strengthen the Secondary Powerhouse, the shoulder girdle.

 

Jami Bauer-Locricchio is a mother of two beautiful girls. She has been studying and teaching Pilates for a decade. Currently she is a freelance instructor teaching Pilates and Barre classes in Southeast Michigan. You can find out more about her wellness and Pilates including Mat Exercise of the Week by visiting www.LOVAstyle.me

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