Mariann Benko Pilates Highgate

Neck pull with extension with magic circle

Another great way to use the magic circle to guide the spine. Also see last week's post for Spine stretch.

Imagine your feet are hooked under straps to keep them as stable as possible.

The neck pull is normally done with hands behind the head 😲
Bringing the hands on the circle will make it a bit easier for those who find it difficult getting back up and more accessible to add a back extension on the lean.

I like to find ways to make more advanced movements more accessible to it's not that impossible exercise anymore.

Advance your level advance your speed

Pilates was originally called Contrology and has a reputation of focus on muscular control. This can sometimes mean we need to work slow to find correct movement and avoid just using momentum as we advance our level of control we also advance the speed of the exercises.

I like to remind people to imagine they are going on a jog rather than a walk. This dynamic will take your Pilates to a new level, creating greater elasticity in and around the joints.

Demonstrated Leg kicks for tonights's advanced class on zoom.

Swan Dive

Strengthen your extension through the whole posterior chain of your body.

with figure eights

Super challenge your teasers.

This variation bring extra challenge as we add twist one way with the upper body and in opposition with the legs.
Feel that your twist comes from your waist as if you 'wring out a dishcloth'

Shake those and enjoy the 🔥

Ready for more challenge?
Try the

Even though it's not called Teaser once you establish the hip flexor strength needed for the teasers this is where you want to challenge them next to prepare you for the more advanced teaser:

The legs will feel heavier as you now have to access your abdominal strength with your shoulders and upper back extended 😵

Tips to make it easier to build strength:
⚡Hands wider for better support
⚡Elbows bent if necessary
⚡Knees bent

Moving the legs and torso down and up in harmony.

This can be a bit nicer on those hip flexors then Teaser1 and Teaser2 but quite a challenge to connect the body from fingertips to the toes:

Tips:
⚡Climb the hands on the back of the legs up and down for extra support
⚡bend your knees to make your legs lighter
⚡Roll through the shape of 💯 on way up and down to feel gour holding your legs and upper body

Enjoy the stretch!

lower and lift legs

Here is a little further challenge for the hip flexors in a short range small lifts, expect some 🔥 in your quads but remember still working from the whole pelvis:

Tips to feel lower and :
⚡Hands pushing floor by hips to support posterior (tilted under)pelvis
⚡One leg at the time
⚡bent knee
⚡V-legs (turn legs outwards squeezing the heels to each other)

Hope this helps you keep going during the new lockdown 🥴

Legs diagonal

When you mastered the roll bring those legs up!

This is when it really gets interesting! This can be a real challenge as we now have to connect the whole body balancing our weight just on the back of the pelvis then rolling the spine out without moving the legs (bring the hip flexor 🔥 on)

Tips if your legs feel heavy ( this is normally the sign of lack of strength in the deep hip flexor iliopsoas):

⚡Keep feet on cupboard for support
⚡bend the knees
⚡hold your legs with the hands
⚡ One leg at the time

Remember this is a progression towards advancing your teasers, stay safe and practice yesterday's preparation for longer if you need to.

I am going to post a variation of the Teaser every day for the next week. Follow the progressions starting with the 'easiest' one:
Teaser Legs Down establishing the core strength, spinal and pelvic articulation needed for the full exercise.

Please stay safe and if you need to keep your hands on the legs or limit the range of the movement.