This one is for my traveling peeps who need some spine movement. Create space between those vertebrae. Yes, Pilates moves like this can help you maintain your height!

drawbridge series

SUCCESS TIPS:

  • Golden Rule: whenever you’re sitting, sit on your sit-bones, not on your tailbone.
  • Bonus Points: move 1 vertebrae at a time, or at least tiny sections of your spine.
  • Demerits: lifting up and down in one big chunk.  Do I have to get my squirt gun?
  • Cranky Neck today? Cradle your head in your hands on the way up & down.
  • Cranky Low-back today? Move slowly, use your hands to help you ‘climb’ up & down your legs.
  • How many?  Start with a round of 5 after your Classical Ab series. ok to add-on from there.

BOOSTERS:

  • Can you add the “squishy ball?” Hellz yeah. Squeeze it between your knees to turn on those inner thighs. Don’t have one? Use the Power-Leg position: glue your legs together and keep ’em still.
  • Need more booty work? Lower & Lift the hips 5x in the bridge position.
  • Need more inner thigh work? Squeeze the squishy ball 5-10x in the bridge position.

 

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