Pilates Cleveland

Interesting way to use the Cadillac 😂

March Matness Day 14: The Saw

The Saw focuses on rotating through your spine and promotes flexibility for your lower back and shoulders. The obliques are the stars of the exercise all your movement should stem from the internal and external obliques. Sitting tall through your sit bones try to 'saw' your small toe off with your pinky finger. Reach your arm as far forward as possible and use those abdominals to maintain your control. 4 to 6 repetitions

March Matness Day 13: The Cork Screw

Hopefully you have been working on that roll over because the cork screw requires the same movement sequence. Once we roll up to our backs, we tilt out hips to the side and we roll down on ONE side of the spine. It requires a good amount of control and we are targeting the obliques. Once our hips are back on the mat we roll through the hips to the opposite side and then roll back up on ONE side of the spine. Repeat the exercise 4 to 6 times and remember to move one vertebrae at a time!

March Matness Day 12: Open Leg Rocker

Similar to roll like a ball, except this time around we keep our legs as straight as possible and we use our powerhouse throughout the movement for balance and control. Don't FORCE yourself into the roll back but instead guide your spine onto the mat and try to lengthen your spine and legs out from your pelvis. Big deep breaths will help! 5 to 8 repetitions

March Matness Day 11: Spine stretch
Building off the roll up, the spine stretch does exactly what it says, stretching the spine. Sitting up as tall as possible at the top of the movement, use your abdominals to lift your spine up and out of your pelvis and try to elongate as you exhale and reach your arms up and over your feet. Pulse into the stretch 3 times and repeat the exercise 3 to 5 times.

March Matness Day 10: Crisscross
Before anyone gets fired up, the classical routine did not include the crisscross but it is a part of the mat routine that I personally don't think should be excluded. It transition well with the whole bent and straight leg series. Keep your focus on rotating through the spine and try to stretch your elbows away from your torso instead of trying to bring the to your knees. 6 to 10 repetitions.

March Matness Day 9: Double straight leg stretch
Today we torch those lower abdominals and keep our focus on flexibility. I have always stressed that with out flexibility you will not see progress and this exercise proves that point. Focus on controlling the stability in your pelvis throughout the movement and do not allow your lower back to extend off the ground. Flexing your feet will make the exercise harder. 4 to 8 repetitions.

March Matness Day 8: Single straight leg stretch.
This is one of my favorite mat exercises. Not only does it stretch out the hamstrings but it really targets the abdominals and forces you to master control throughout the movement. It involves a little more focus and emphasis on breathing due to the pulse action at the top of the movement. Really try to lengthen your legs out of your hips and DO NOT move your upper body at all. 4 to 8 repetitions per leg. Enjoy

March Matness Day 7: Double bent leg stretch.

We keep our momentum going today and we challenge our power house a little more. The key to this exercise is to extend your upper body and legs out of your pelvis without changing your C-curve. Keep your back in a neutral position or imprint your spine onto your mat if you can't control the movement. Big breaths keeps your movement consistent and builds your core strength. 4 to 8 repetitions. Go get it and good luck!

March Matness Day 6: Single Bent leg stretch
Get ready to feel those abs! Single Bent leg stretch is all about pelvic control and abdominal strength. Some important tips to remember, Do not rock you torso as you switch legs. BREATHING is uber important to get a nice smooth flow between switching legs and remember to squeeze your abdominals as tight as possible when you bring your knee into your chest. Try to do at least 8 to 12 repetitions. Go get it!

March Matness Day 5: Roll like a ball.

This is a fun one. The main goal here is to stretch your spine out using your abdominals to control the movement. Visualize every vertebrae in your spine opening up and try to balance on your sit bones at the top of the movement. 5 to 8 repetitions. Have fun with this exercise and use caution if you have any neck or shoulder issues.