Teaser

Today let's dissect another hard to perform exercise....the fold-up teaser. Since this one falls towards the end of the matwork repetoire, we need all the mental and physical energy possible to complete it.

First start lying down on your back, legs straight out in first position (parallel is also an option) with the arms stretched over the head. The back is gently flattening down into the mat. Start by lifting the arms up to the ceiling and rolling the torso about halfway and then start to lift the legs off the mat as you continue to roll up to a seated teaser (or V sit) reaching the hands towards the toes. Hold for a second. To release to starting, slowly lift the arms up to the ceiling so that the biceps are to the ears with palms facing in. Initiate a roll back thru the spine. Once the lower part of the spine presses into the mat, the arms and feet start to fold down at the same time back to starting.

Helpful hints

Keep in mind that the legs should be strong and active the whole time. It puts a ton of strain on the back when lifting dead weight. Keep rotating your first position by wrapping the outer thighs towards the inner.

Make sure that your movements are smooth and controlled. When starting to release the fold, make sure that the arms are slowly lifting and rotating. Tossing them up in the air only throws off balance.

If lifting both legs at the same time is just a little too much, try the same exercise but only lift the right leg up while keeping the left anchored on the floor throughout the exercise. Make sure to repeat on the left leg.

Remember that there are only 3 reps total. Using the mind to control the body is key. Visualize and do!

Motivate Me

Happy New Year! Most people in the New Year make the resolution to start up a new fitness program. The beauty of Pilates is that it is addictive after you get started. People generally feel better after working out when their endorphins are going high. The benefits of Pilates are endless. Most clients start feeling better as a whole both physically and mentally. They stand up straighter and have improved posture, clothes start to fit better, they gain strength to carry out daily activities, flexibility because better creating less injury and mentally.....well it's good to take time for yourself and your health no matter how busy your life may be.

Sometimes taking the jump to try out a Pilates Studio can really freak people out and be intimidating. Don't let it. Take advantage of a private appointment (usually offered at a discount) and check out a few local studios until you find one you are comfortable with. I offer a free mat class to new clients (with the coupon on the website) just to come in and see what it's all about. Grab a friend in order to motivate yourself to come to classes.

Once you get started it is easy to keep coming back for more. The health benefits and mental well being are rewarding.

Oh........The Neck Pull

Is this exercise everyone's nemesis or what? Is it because the abs are tired by the time we get to it? Let's break this one down a bit.

Start lying down on your back with feet as wide as your mat flexed (or slightly wider than hip width apart). There are two different placements for the hands. Place your hands to your forehead elbows wide or behind the neck.

Start to bring the chin to the chest on the inhale and then exhale to round all the way up and over into a round back with the head towards the knees and the belly in. Gently stack the spine to an upright, seated position on the inhale and then gently roll back down one vertebrae at a time till your laying flat on the mat. Exhale at about the halfway point of the rolldown. I'll save the flat back and twist variations for another day.

I'm taking a guess that most of you got stuck at the chin to the chest part right? Here's some helpful hints to get up past that hump.

1. Watch the position of your pelvis. It should be gently flattened with the ribcage closed.

2. Make sure to let out that exhale as soon as you begin the roll up. It is the exertion portion of the exercise.

3. Still having problems? Try securing your feet under something to keep them down. Maybe a strap, under the couch or have someone hold them down.

4. Use light weights (2 or 3lbs.) and hold them in the hands.

Keep in mind that this one is tricky for most people. Mat thickness, core strength and spinal articulation are other factors that make it tough to roll up.

Practice makes perfect. Keep pulling away at it.