Time to get in shape for the summer – Kevin from Push Studios advises.
Pilates is a safe and effective exercise system that strengthens your core. The benefits include improved posture, relief from back-pain, flattened stomach, and better balance and coordination.
Back Mobilisation Roll Downs:
Lean against a wall with your feet hip-width apart keeping your spine neutral (that is, keeping the natural S-shape of your spine). Draw your belly button in towards your spine, as if you are doing up some tight jeans, to engage your core muscles.
Breathe out and then start to roll your body slowly down towards the floor one vertebra at a time. Ensure you keep your stomach muscles flattened and your tail bone touching the wall as you slide down to reach your toes. Then slowly roll back up in the same way. Repeat this 8 – 10 times.
Spine Twist
Sit on a chair or Swiss ball, feet hip distance apart, your ankles in line with your knees, in the neutral position. With your arms folded, turn your body and head from the waist towards your right side whilst keeping your hips facing the front. Move in a slow and controlled way with your body and head moving together and pelvis remaining stable. Stomach muscles should be engaged and your waist muscles should get a good workout. Return to the centre before turning to the left. Repeat 10 times on each side.
Side Kick
Lie on your right side on a mat or towel with your arm outstretched and your head resting on it, making sure that your ankles, knees, hips and shoulders are in line. Keeping your lower leg still, raise your top right leg until it’s level with your hip. Hold this pose for 10 breaths in and out trying not to wobble. If you want to make it harder, take your hand off the floor and place it on your hip. You can make the exercise even harder by raising both legs together. Lie on your left side and repeat exercise. Do this once on each side.
Push Studios offers Pilates sessions on Mondays, Tuesdays, Wednesdays, Thursdays and Saturdays.
More of Kevin’s fitness tips:
Endurance, strength and flexibility
Stretches for mobility
Fun exercise
Interview with Kevin
