Michaela's Pilates

for health, for fun, for you.

March 21, 2017
by Michaela
Comments Off on March MATness Day 20 The spine Twist.

March MATness Day 20 The spine Twist.

The Spine Twist!

Take position

Inhale and sit perfectly upright in a right angle position. Chest out abs drawn in head up and arms shoulder wide palms down stretched back until the shoulder blades are together.

Toes pointed up and backward with legs close together.

Exhale while twisting body and turning head as far as possible.

then with two further supreme efforts strive, to better your original effort.

Inhale returning to centre

Exhale while twisting in the opposite direction and again two further times.

 

 

March 21, 2017
by Michaela
Comments Off on March MATness Day 19. The Shoulder Bridge.

March MATness Day 19. The Shoulder Bridge.

The Shoulder Bridge!

Take position in picture.

Raise body on upper arms , elbows , shoulders , neck, head, with both feet flat on mat or floor. Grasp waist firmly with both hands.

Inhale slowly raise right leg forward and upward to upright position.

Exhale slowly and lower right leg forward and downward without bending knee and keep your knee locked.

Thrust your chest upward and outward as far as possible

Inhale slowly raising right leg back upward and exhale to lower do this three time.

Inhale to bend your right leg and put it on the floor keeping your chest lifted up.

Exhale to lift the left leg straight up and repeat.

 

March 21, 2017
by Michaela
Comments Off on March MATness Day 18. Bicycle.

March MATness Day 18. Bicycle.

The Bicycle!

Take position in picture.

Raise body on arms, elbows, shoulders, neck and head.

Inhale slowly and split legs

bend left knee downwards and backward and try to kick yourself.

Inhale slowly and  knee right knee downward and backward and try to kick yourself.

Looking at this my bent legs are not moving far enough downwards also not my feet…again my wretched feet!

March 19, 2017
by Michaela
Comments Off on March MATness Day 17. Scissors.

March MATness Day 17. Scissors.

Scissors

Take position in picture.

Bring legs upward until your body rests on head, shoulders, upper arms, neck and elbows.

Then with cupped hands supporting hips INHALE and split legs scissor like. Stretch legs, toes pointed.

I could have a lot more stretch in my legs! Also I am not sure but my right leg looks like it is off at an angel.

Alternate split legs.

I have to put the other pics in just so you can see my funny faces! That is not supposed to the case by the way. No tension in jaw or face!

 

March 16, 2017
by Michaela
Comments Off on March MATness Day 16 The Neck Pull!

March MATness Day 16 The Neck Pull!

The Neck Pull!

Inhale bend head forward chin touching chest abdomen drawn infect flexed toes upward spine bowed forward off mat.

Exhale, tense and press legs firmly down against mat. Slowly raise body upward and forward

Keep exhaling and bend body forward until head and knees meet if possible.

Keep elbows straight backward until shoulder blades lock. Mine are not in picture 3!

Inhale as you  half roll down

Nor here!

and exhale to full roll down.

Also note my feet they seem to be supinate.

March 16, 2017
by Michaela
Comments Off on March MATness Day 15. The Double Leg Kick!

March MATness Day 15. The Double Leg Kick!

Double Leg Kick!

Take position in picture. Lie flat with head resting on mat. Stretch legs straight toes pointed.

Fold arms backward in to small of back.

Raise legs about 1 inch from the floor.

Then kick both legs to right angles

Inhale and thrust chest out with head thrown back as far as possible, then snap kick the legs straight backward and raised as high as possible from the mat.

 

March 13, 2017
by Michaela
Comments Off on March MATness Day 13. The One Leg Kick!

March MATness Day 13. The One Leg Kick!

The One leg Kick!

Take position in picture.

Arms stretched backward. Firmly pressed to sides of body. Fists clenched, face down and chin touching mat or floor. Toes pointed.

Well I have that position wrong!

And this one could be better!

 

Lie on abdomen, head up, raise chest above mat, stretch arms forward to right angle position, rest clenched fists on mat, stretch legs close together.

 

Inhale slowly and raise legs about 2inches above mat try to snap kick heel of right leg to buttocks.

Exhale while stretching backward with heel of left leg snap kicks to buttocks.

Note my left leg is not tracking straight!

 

 

March 12, 2017
by Michaela
Comments Off on March MATness Day 12. The Swan Dive

March MATness Day 12. The Swan Dive

Swan Dive

Take the position in the picture.

then this

Inhale slowly head raised upward and backward as far as possible.Chest raised high from mat or floor.

Raise arms upward and sideward in line with locked shoulders

Palms upward Legs close together stretched and raised off the mat. Toes pointed forward and downward

Body rigid. Back locked exhale slowly as you rock forward

inhale as you rock backward.

March 12, 2017
by Michaela
Comments Off on March MATness Day 11 The Saw!

March MATness Day 11 The Saw!

The Saw

Take this position Inhale slowly twist body from trunk only as far right as possible.

Bend forward and downward as far as possible, until left hand crosses and rests diagonally and centrally on right foot.

Exhale while stretching forward in three successive sliding -reaching saw- like motions as far as possible.

Return to centre.

My hands are not active!

Inhale and twist body to the left as far as possible.

Bend forward and downward as far as possible, until left hand crosses and rests diagonally and centrally on left foot.

Exhale while stretching forward in three successive sliding -reaching saw- like motions as far as possible.

Return Inhaling as you restock your spine on the diagonal and exhale to centre.

March 10, 2017
by Michaela
Comments Off on March MATness Day 10. The Corkscrew!

March MATness Day 10. The Corkscrew!

The Corkscrew

Take position in photo.

Inhale raise legs together rolling upward until body rests on shoulders, arms and head .

Knees locked ,toes pointed

Twist trunk “corkscrew” fashion until body is partially lowered on right side to mat or floor.

Inhale and make a complete right to left circle upward as far as possible and return to position in photo 2.

Repeat going right to left….don’t you just love my faces. Just for you ladies and gentlemen, just for you.