The Pilates Roll Up is one of the best exercises for intermediate Pilates peeps. Once you have developed a mind and body connection, you start to challenge your core to follow along. I definitely feel my core fire up every single time I practice this exercise.
What are the Benefits to The Pilates Roll Up?
- Creates flexibility in your spine while building strong core muscles
- Targets the rectus abdominis (the “six-pack” muscle) 30x more than a regular crunch
- Increases blood flow and circulation while promoting deep breathing
How to execute?
- Lie back flat with legs straight on the mat and arms extended above straight above the shoulders. Slightly tuck your pelvis while still maintaining a neutral spine – AVOID over-tucking the pelvis.
- Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands towards the sky before folding forward to touch your toes. KEEP lower body stable on the mat.
- Rest spine and reach arms above your head towards the sky to lengthen your torso. Slowly curl chin in towards the chest and roll back resisting gravity, while continuing to keep heels glued to the mat.
- Repeat 8 to 10 times, slowly.
I am so excited for March Matness! During the month of March, I will be posting mat exercises every few days that you try at home.
March 4th is a little late, but its never to late to start NOW.
My goal is to help you achieve a strong core, good posture, and a healthy mind. It takes some time, but if you follow me along through the month of March, I promise you won’t regret it. Below is the first exercise; The Hundred.
What are the many benefits to The Hundred?
- Helps create stronger core muscles – those ABS baby!
- Gets your blood moving FAST- a great warm-up to any exercise
- Develops trunk stabilization and increases endurance.
- Increases lung capacity and develops mindful breathing techniques into the back of the ribs.
How do I execute The Hundred?
Lye on your back with your knees bent, soles of your feet flat and your spine in a neutral position (soft, natural arch in your lower back). Keep your arms long by your side with palms facing down. Slowly lift your legs up into a tabletop position while keeping the inner thighs connected and feel your abdominals fire up to protect the maintain the lower back in a neutral position. Reach your fingertips away from your shoulders towards your feet while curling the chest (sternum leads the way) up. Feel your shoulders anchor down your back and relax your neck.
Step 1. Inhale (using active breathing) for a count of five, filling the lungs with air. Pump the arms with a slight emphasis on the downward movement – almost like you are pumping them through molasses or peanut butter 😉
Step 5. Exhale for a count of five, continuing to pump arms. Move from the shoulder joint, maintaining a stable torso – AVIOID letting your head and neck bounce.
Step 6. Repeat 10x until you complete a set of 100!
As you grow, you start to figure out who you are and who you aren’t. Somethings that once interested you might not anymore. And that’s okay. Some people may have come and gone, while others are still riding with you. Once you get to that point, you feel aware of yourself and are content. At least that’s how I’m feeling. I’m becoming aware of who I am. And I’m not doing what I don’t like, simply because it doesn’t make me happy. And in the long run, the key to life is finding happiness.
It’s important to do what makes you happy and do it with the people who make you happy. Being around people who make you laugh, smile, and feel like you’re at your best are the people you should share life with. Those are the ones who will build you up and support you no matter what. Understanding that some people who made you happy once might not anymore isn’t always easy. One thing that has helped me find peace in letting go of those who don’t belong was seeing their perspective of who I am. When you start to allow the judgement of others bring you down and determine your actions, you should consider asking yourself; is this really me? If it isn’t, confront them and let them know who you truly are. If they cannot accept that, don’t force it.
Again, it’s not easy. But as you grow, you’ll find clarity in who you do and don’t want to be. And some of those moments will involve letting go of those who see you in the wrong light. I don’t want to call it a negative light, or even say that you should cut people off. Because you shouldn’t. You should always strive to forgive, and letting go doesn’t always mean forever. Sometimes it’s just the best thing to do in the moment.
Being growth minded takes a lot of hard work and dedication. I’m talking mentally. It’s very easy to fall off the wagon and forget to post, forget to take a picture, have an idea and forget to notate it. It happens to me 10x a day, but everyday I still come up with an idea, take pictures, and post what I can. I can easily take that as punishment and hold it against myself. “I’m never going to be successful. I never post. I don’t post enough.” It’s all backwards thinking – literally! You are looking at the past. But instead, turn the thinking around and try again.
To me, growing means taking responsibility for not only your actions but also for your thoughts. You can control the way you see things and you can change the way you see things negatively. Once you recognize your perspective, and confront the way you’re thinking, you start to realize what triggers happiness and what triggers pain.
If something is causing you pain mentally, physically, or emotionally, take a step back. Take some time to see if there is another perspective that doesn’t dim your inner light. Then react, the same way you’d react to something that makes you smile. That’s it! You found the key to growing your mind in a positive direction 💡
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