Amanda Biskさんのインスタグラム写真 - (Amanda BiskInstagram)「PILATES FOUNDATION SERIES (pt 1) 👆🏼You might have noticed I was MIA this weekend + that’s because I was doing my first intensive weekend of my Diploma of Pilates course 😬 (The first part of my 12mth degree) For the next 3mths I’m learning Matwork 🙌🏼 I did a poll on stories asking if you wanted to see some of the basics (almost all of you voted YES!) so here they are! 👇🏼 NOTE: This is in 2 parts because there is just so much to explain! 😝 (pt 2 coming soon..) ▪️1. PRINTING + FINDING NEUTRAL PELVIS ‘Printing’ is finding correct body alignment (inc. neutral pelvis) as the base of any exercise you do: - Feet at hipwidth (fist distance between feet) + push evenly thru the knuckle of big+pinky toes, + the centre of the heel - Find neutral pelvis..where the pelvis sits flat on the ground (back of hip bones+tail bone should be touching your mat). To help, rock pelvis fwd+back + find the mid point of this movement. You can also place your hands on your pelvis (palm pads on hip bones, fingers on pubic bone) + position it flat, just like I demo in the vid 😉 - Rib cage is stacked above pelvis (avoid ribs flaring up) - relax + broaden shoulders - tuck chin in (back of head is flat on your mat) ▪️2. IMPRINTING Where we aim to switch on your deep core + tip the pelvis back to flatten the lower back. - INHALE in neutral pelvis + fill the base of your back rib cage with air, broadening + flattening the mid back - EXHALE, contract deep core by pulling pelvic floor up (this feels like you are stopping a wee midstream) + ‘cinching’ in the waist slightly *SMALL, DEEP CONTRACTION, try not to activate your outer abs! - continue on the EXHALE to lengthen the low back by reaching tailbone to your heels - INHALE, back to neural pelvis, repeat ▪️3. PELVIC CURL Works glutes + hamstrings - INHALE, in neutral pelvis - EXHALE, begin imprint, then lift hips by rolling tail bone up, then each vertebrae 1 at a time - Stop at top (low back is still long) + INHALE - EXHALE, lower rolling down (just as you came up) ▪️4. CHEST LIFT Works abs. - INHALE in neutral - EXHALE, lift head + shoulders, reaching arms fwd (KEEP NEUTRAL PELVIS!) - pause at top, INHALE - EXHALE, roll down ab♥️x」6月22日 15時34分