Making Mommy Series: Guest Post – Pilates Mat Work

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
  7. Making Mommy – Guest Post: Pilates Mat Work (#2)
  8. Making Mommy April Challenge: Wrap Up!

Here are Jami’s first 5 exercises…come back tomorrow for the next 5!

Now that you have been working on engaging your abdominals ‘in and up’ along with lifting the pelvic floor, it is time to get you moving with simple Pilates Mat work.  Remember engaging these muscle groups are referred to as the Powerhouse. These are the first eight exercises in the Basic Mat repertoire.

  1. The Hundred
    1. Lie back with your legs into a table top position OR with knees bent and feet on the floor.
    2. Arms at your side.
    3. Engage your Powerhouse to lift head, neck and shoulders then arms just above the hips.
    4. Vigorously pump the arms towards the mat inhaling for 5 counts, exhale for 5 counts.
    5. Abdominals are ‘in and up’ with each inhale, on the exhale deepen the connection.
    6. After 10 repetitions lower feet to mat then head neck and shoulders.
  2. Half Roll Up
    1. Knees are bent and feet flat on the floor.
    2. Lift arms to the ceiling
    3. Engage your Powerhouse to lift head, neck and shoulders while reaching hands to your knees.
    4. Deepen your Powerhouse as you lower back to the mat.
    5. After eight repetitions pull knees into the Powerhouse.  Place hands behind knees and rock up to a seated position.
  3. Half Roll Back
    1. Sit tall with knees bent and feet flat on the floor.
    2. Place hands behind knees and hold on to your thighs.
    3. Engage your Powerhouse roll back until your arms are straight.
    4. Deepen your Powerhouse as you roll back up.
    5. After 8 repetitions, lie all the way back and straighten legs on the mat.
  4. One Leg Circle
    1. Pull the right knee into your Powerhouse while keeping the left leg long on the mat. Give yourself a delicious stretch.
    2. Lengthen bent leg to 90 degrees. Using the Powerhouse make eight circles with the leg by crossing the leg over your mid-line around and back up to 90 degrees. Reverse direction for another eight circles.
    3. Engage the Powerhouse to keep your hips rooted into the mat. The focus of this exercise is pelvic stability.
    4. Pull right knee back into the Powerhouse for a stretch, then lengthen to the mat.
    5. Repeat on the other side.
    6. After finishing the left leg, pull both knees into Powerhouse. Place hands behind knee and rock up to a seated position.
  5. Rolling Like a Ball(Prep)
    1. Sit tall with knees bent and feet flat on the floor.
    2. Place hands on shins.
    3. Engage your Powerhouse to curve the spine to form the letter “C” and lift the feet off the mat.
    4. Hold the balance for five counts then lower feet to floor and balance between your sits bones and tail bone. If this bothers your tail bone, eliminate this exercise.
    5. After five repetitions lie all the way back on the mat.

Stay Tuned!  Tomorrow check back for the next 5 Pilates Mat Exercises!  Aren’t these great???

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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