This one is for my Pilates Power Classes. Please do these 7 moves everyday — they should take you 7 minutes in total.

pilates-power-homework-1-1

THE LIST:

  • The 100 – arm pumps, 100 times! OK to extend your legs longs in your “Power Leg” position.
  • Roll-up – the more challenging version = legs extended flat on your mat, pressing down to create an anchor.
  • Rolling like a Ball
  • Leg Circles – the more challenging version = legs extended flat on your mat, pressing down to create an anchor.
  • Toe Taps – need notes? Go here
  • Criss Cross – need notes? Go here
  • McGill Crunch – lift your head & ball 1 inch, then lower.

SUCCESS TIPS:

  • Golden Rule: If the arms/legs are moving, the torso stays still.
  • Bonus Points: scoop your navel toward your spine.
  • Demerits: jamming your low back into the mat.  Do I have to get my squirt gun?
  • Cranky Neck today? Leave your head down during the 100.
  • Legs flying up during the Roll up? Use a strap around your legs or hook your feet under a piece of furniture.

REALITY CHECK

Your brain will find every excuse why you can’t do the homework. Remember the Tony Robbins story I mentioned in class?  A little bit everyday will get you FAR DOWN THE PATH, far faster than your friends, neighbors and colleagues. Well, unless they’re in class next to you that is.

 

Advertisements