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Health & Wellness
 CaribbeanChoice : General Discussion : Health & Wellness
Message Icon Topic: Pilates - exercise method Post Reply Post New Topic
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Rogerka
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Quote Rogerka Replybullet Posted: 18†Apr†2008 at 2:36am

Modified Swan Dive

Do not drop your head back or slump through the shoulder blades. To properly stretch your back, neck and shoulders, you must draw your navel up to your spine and keep your chest lifted.

Lie on your stomach and bend both arms so your palms are flat on the mat underneath your shoulders. Squeeze inner thighs together and press the tops of your feet to the mat. Inhale and begin to straighten your arms, pressing your torso up to the ceiling.

Press arms up to full extension and keep belly tight to inhale/exhale deeply for a few breaths. Contract your butt muscles to support your spine and gradually lower back to start position; repeat three times.

 
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vutjebal
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Quote vutjebal Replybullet Posted: 18†Apr†2008 at 11:34pm
Where is sandy.....?
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Quote Snowflake Replybullet Posted: 20†Apr†2008 at 3:39pm
I want to try some of this Rogerka, thanks!!!
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Quote Rogerka Replybullet Posted: 21†Apr†2008 at 1:50pm
I recommend it to you! All are not difficult moves but you have to be sure to breathe in the right way and have the right posture. That's the goal.

Everyone can do it and see the progress soon! (like me )
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Quote sandra Replybullet Posted: 21†Apr†2008 at 2:25pm
Originally posted by vutjebal

Where is sandy.....?



I'm right here, vutje.

Thanks Rogerka. This one looks like a good ab-fat buster. I'll definitely include it in my other toning exercises.
I asked for all things so that I might enjoy life; I was given life so that I might enjoy all things
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Quote sandra Replybullet Posted: 23†Apr†2008 at 8:24am
Originally posted by Rogerka

<FONT face=TimesNewRoman,Bold>

Modified Swan Dive

<FONT face=TimesNewRoman>

Do not drop your head back or slump through the shoulder blades. To properly stretch your back, neck and shoulders, you must draw your navel up to your spine and keep your chest lifted.


<FONT face=TimesNewRoman>Lie on your stomach and bend both arms so your palms are flat on the mat underneath your shoulders. Squeeze inner thighs together and press the tops of your feet to the mat. Inhale and begin to straighten your arms, pressing your torso up to the ceiling.


<FONT face=TimesNewRoman>Press arms up to full extension and keep belly tight to inhale/exhale deeply for a few breaths. Contract your butt muscles to support your spine and gradually lower back to start position; repeat three times.






Rogerka, I started doing this one and I feel the burn. I tried bending my knees...(well my lower legs, just below my knees) back with my thighs pressed to the floor and I feel the burn even more.   

Edited by sandra - 23†Apr†2008 at 8:25am
I asked for all things so that I might enjoy life; I was given life so that I might enjoy all things
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Quote Snowflake Replybullet Posted: 23†Apr†2008 at 9:20am
Is there pilates exercises for men? (with pics if possible)
Enjoy CC!
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Quote Rogerka Replybullet Posted: 23†Apr†2008 at 9:47am
sandy, don't forget to press your belly against the spine and keep the neck long
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Rogerka
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Quote Rogerka Replybullet Posted: 23†Apr†2008 at 9:48am
snowy, these few exercises are universal, basic. they can be done by men also.
I have a DVD "Pilates for men", I must have a look
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Quote sandra Replybullet Posted: 23†Apr†2008 at 9:49am
Yes. Thanks Rogerka. I'll remember, but I think I did that. Will know manana morning if God spare.
I asked for all things so that I might enjoy life; I was given life so that I might enjoy all things
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