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10 hours ago2 min read

Day 11 of 12 Days of Movement: The Pilates Hundred for Full-Body Strength!

🌟 Day 11 of 12 Days of Movement: The Pilates Hundred for Full-Body Strength! 🌟


Today, we’re tackling a Pilates classic: The Hundred—an incredible exercise that targets your entire body, with an emphasis on core strength, stamina, and stability. Whether you’re a beginner or looking to level up, there’s a version here for everyone! ✨💪


✨ Here’s your goal: Try 100 beats today!

Here’s how to set up and work through each level for the best results:


1️⃣ Level 1 – Feet Flat on the Floor: Start by lying on your back with your knees bent and feet flat on the mat. Engage your core and curl your head, neck, and shoulders slightly off the mat. Reach your arms long beside you, and begin pulsing them up and down in a small, controlled movement. Keep your core pulled in and spine stable. This is a great starting level if you’re building core strength or want to keep it gentle!


2️⃣ Level 2 – Legs in Tabletop: Want a bit more challenge? Lift your legs to a tabletop position with knees bent at a 90-degree angle. Keep that core engaged, maintaining a strong and stable center. This level intensifies the core engagement and gives your hips a little extra work!


3️⃣ Level 3 – Legs Extended: For the ultimate core challenge, extend your legs out at a 45-degree angle or as low as you can while keeping your lower back grounded. Keep your arms pumping as you inhale for 5 beats and exhale for 5 beats. Your core, legs, and arms will all be working hard in this advanced position!


Can you complete 100 beats? Count each beat as a small pulse of the arms, with a steady inhale for 5 beats and exhale for 5 beats, for a total of 10 breath cycles to reach 100. 🌬️


Bonus Tip: Keep your movements small and controlled. Think of engaging the core deeply, as if hugging your muscles inward. Quality over speed is key to getting the most out of this exercise!


✅ Did You Know? The Hundred is a fantastic warm-up that not only works the abs but also improves circulation, strengthens the arms, and activates the breath. It’s a full-body powerhouse move that boosts endurance and builds a rock-solid core.


Give The Hundred a try today and see how far you can go! Tag me in your progress, and don’t forget to follow for more daily exercises and tips to keep you moving strong! 🌟👟




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1 day ago2 min read

Day 10 of 12 Days of Movement: Half Roll Back for Core Strength and Spinal Mobility!

🌟 Day 10 of 12 Days of Movement: Half Roll Back for Core Strength and Spinal Mobility! 🌟


Today’s exercise is the Pilates Half Roll Back—an effective yet gentle move that engages your core while bringing flexibility and mobility to the spine. It’s perfect for building core strength and connecting with each part of your back, making it ideal for all levels! 🌬️💪


✨ Here’s your goal: Try 8 reps today!

Follow these steps to make the most of each roll back:


1️⃣ Find Your Starting Position: Begin seated with your knees bent and feet flat on the mat, about hip-width apart. Sit up tall, lengthening your spine and engaging your core as you reach your arms straight out in front of you at shoulder height.


2️⃣ Begin the Roll Back: Take a deep breath in. As you exhale, scoop your belly in and slowly begin to roll back, starting from your lower spine. Imagine your spine creating a "C" shape as you roll back halfway, keeping your movement slow and controlled. This controlled roll allows you to engage your core while gently stretching the spine.


3️⃣ Hold & Breathe: Pause at your halfway point, feeling your core muscles firing up. Take a deep breath and hold for a moment to feel the strength in your core. Keep your shoulders relaxed and your gaze forward.


4️⃣ Roll Forward: Inhale, then exhale as you use your core to roll back up to a seated position, stacking your spine one vertebra at a time. Sit tall at the top before starting your next rep!


Bonus Challenge: If you’re ready to level up, try holding the halfway position a little longer, or add a tiny pulse by moving back an inch and forward an inch, engaging those deep core muscles even more!


✅ Did You Know? The Half Roll Back is perfect for building a strong, stable core while promoting spinal mobility. By moving with control, you’re teaching your body to engage the core with every movement, which can support better posture and reduce back tension.


Try it out today! Follow for more movement tips and daily exercises to help you build core strength and flexibility! 🌟👣



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2 days ago2 min read

 Day 9 of 12 Days of Movement: Pilates Shoulder Bridge for Core, Glute, and Spine Health!

🌟 Day 9 of 12 Days of Movement: Pilates Shoulder Bridge for Core, Glute, and Spine Health!


🌟Today, we’re diving into the Pilates Shoulder Bridge—a gentle yet powerful movement that strengthens the hamstrings, glutes, and core while improving spine mobility. This bridge variation is all about controlled movement, allowing each vertebra to peel off the mat for a full spine stretch. Whether you’re a beginner or ready for a challenge, there’s something here for everyone! 🧘🏻‍♀️✨


✨Here’s your goal: Try 6 reps today with slow, controlled movement!

Here’s how to do it:

1️⃣ The Basic Bridge (Spinal Articulation): Begin lying on your back with knees bent and feet hip-width apart. Take a deep breath, then slowly exhale as you begin to peel your spine off the mat one vertebra at a time, lifting your hips towards the ceiling. Feel each part of your spine rolling up, from tailbone to shoulders.Hold at the top, engaging your core and squeezing your glutes, feeling your body in a strong, lifted position. To lower, take a breath and as you exhale slowly release your spine back down, one bone at a time, until your tailbone touches the mat again. This gradual roll-up and roll-down helps stretch and mobilise the spine.

2️⃣ Level Up Option 1 (Single-Leg Lift): For a bit more intensity, try lifting one leg up to tabletop position while keeping your hips steady. Bring the knee over the hip, lower back down, and switch sides. This variation challenges core stability while working the glutes and hamstrings even harder.

3️⃣ Level Up Option 2 (Straight-Leg Lift): For a true challenge, hold the bridge position and extend one leg straight out, keeping your hips lifted and stable. Slowly lower and lift the extended leg, feeling your core, glutes, and hamstrings fire up, before switching sides. This variation is great for increasing strength and balance.

4️⃣ Focus on Stability and Control: Keep your hips level and steady throughout each movement, and avoid letting your lower back arch. Control is everything here—move slowly to feel each muscle working.Bonus Tip: Breathe deeply, exhaling as you peel up, inhale at the top and exhaling as you lower, letting the breath guide your movement. Each repetition should feel smooth and controlled, with no rush!


✅ Did You Know? Spinal articulation in the Shoulder Bridge not only builds strength but also improves flexibility in the spine, which can help with posture and reduce tension in the back.Try this bridge flow today and feel the difference in your core and spine!


Tag me in your progress, and follow for more daily movement tips to keep you feeling strong and flexible! 🌟👣



 

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