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Advanced Pilates  Matwork: Teaser 2 and  Teaser 3

4/23/2020

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Teaser seeks to "tease" your balance and thus strengthen your powerhouse. There are variations on the theme which include arm circles, leg lifts and full body integration.
  • Begin on your back with knees bent and arms reaching behind you.  Feel your spine on the mat and connect into your ribs and powerhouse.
  • Inhale and float the arms gradually peeling your spine off the mat extending legs straight until you are in a "V" shape. Find a stable point and continue scooping back in the waistband maintaining legs in a Pilates stance.
  • Lower and lift the legs while keeping your body tall. Inhale to lower and exhale to lift.
Transition Exercise: Heel Beats
Part of the efficiency of the Pilates method is the smooth transition between exercises.  Heel Beats is the transition between our side-lying series and allows us to move fluidly from one side to the next, without missing a beat!
  • Prone, forehead resting on your hands, belly drawing in and up.
  •  From a strong center, stretch and float both legs in a Pilates stance, knees are off the mat.
  • Open and close the legs rhythmically from the upper inner thighs, clapping the heels together.
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Tiffany Larson, Power Pilates instructor, occupational therapist, and personal trainer provides small group and personal training within her home studio in West Bend, Wisconsin.
​hometrainingllc@gmail.com
Photo used under Creative Commons from sigsegv