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Trace’ AbeytaPilates I7AM MWPersonalized Routine and ReflectionBegin the routine with a warm up set. Being able to set your mental focus for the workout session is an important point so you can tune in your body. Afterwards the workout instructions are designed for the abdominal region. Lie on your back on your mat with your knees bent and feet flat. Make sure that your form aligns with your hips. Begin to breathe by inhaling making your belly scoop. Exhale your breathing completely out. Make a pelvic tilt by engaging your abdominal muscles and making your belly scoop down toward your spine. Let this movement allow your abs to press towards your mat. Inhale and make your low back curl in an upward position toward the ceiling. Keep your legs angled all the way through the routine. You will be resting your upper back with a straight alignment from your hips and shoulders. Use your abdominals and hamstrings for control and support. As you exhale out use ab control to roll the spine to the floor. Start with the upper back first then vertebrae by vertebrae being in control. Inhale to neutral spine and prepare yourself to repeat the movements. Repeat the exercise 4 times. Single Leg StretchLie on your back with your knees bent and legs in table top position.While exhaling allow your ab muscles to go down to the floor as you draw out your spine. Lengthen your upper back and bring your chin to a tilt.Scoop your belly and bring your leg straight out.Inhale while alternating each leg and bring the knee slightly more toward your chest.Exhale and continue doing these actions. Repeat the exercise 5 times.Double Leg StretchLie on the mat with your legs extended toward the ceiling. While exhaling curl your upper spine off your mat and gently grab behind your calve muscle or hamstrings.Breathe in.Do a scissor motion with your legs while keeping them straight.Your hands will be placed behind the leg as you move your leg toward your chest. Pull each leg toward you making your leg stretch slightly.At the same time the other leg will be slightly above the floor. When you inhale keep your belly scooped.Repeat this exercise 5 times. Double Leg Low LiftLie on your back with your legs extended toward the ceiling. Have your legs hip width and in the Pilates stance.Put your hands behind your head and shoulders relaxed.Exhale while curling your spine of the floor to where your bra line is.While inhaling lower your legs toward your mat.Do not let your spine come off the floor and use your ab muscles controllably.When you exhale use your air to bring your legs back up.Repeat this exercise 5 times.Criss CrossLay down on the mat while having your legs in table top position.Put your hands behind your head and shoulders relaxed.While exhaling scoop your upper spine off the mat.Breathe in.While exhaling extend your right leg as your twist your rib cage to the right.The elbow will touch to the right knee and switch so that your elbow will touch the left knee. When you do this movement make a small pulse on each side as you continue to exhale.Inhale and return to the middle.Repeat and alternate each side 5 times.ReflectionPilates gives you the opportunity to relieve stress and creates a chance to change your life. It has given me both of these to help balance my mind, body, and spirit. The afterward feeling was rewarding it felt rewarding. The class time I had was I first thing in the morning so it will gave me a good start for my day. I felt ready to take on any task that had to be done. I loved the quiet music and being able to hear myself breathe was a much needed get away from a gym type of setting. I enjoyed the knowledge I received about each exercise that we did in the class I was able to understand it easily. I have taken Pilates before but never was taught the appropriate instructions for each move. The thorough out spoken step by step instructions that were given each session has prompted me to continue Pilates. I am excited to start the 3 day a week class. I chose the exercises I did for my personal routine because my weak area is the abdominal region. The specific ones I chose are the ones that were most difficult for me when we did them in class. I know by choosing these routines I would be able to accomplish them each without a struggle. I have two children and since I have had them the area of the abdomen has always been difficult to tone and strengthen. With all the exercises I have learned in this class I left feeling like they gave me a workout because of the slight soreness. I did see results after completing this course because I would repeat these specific exercises at home. I am very grateful I took this course Brenda Butcher is the best at what she does. I will be definitely referring fellow students to her for this class. ................
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