08 Jun Going Away? We’re Bringing The Studio To You
Welcome to our special Summer Series weekly videos, designed for you to workout safely and effectively when on vacation during June, July and August. Today we feature Heather Thomas Shalabi, Co-founder and Director of Flex Studio – a true Pilates pro.
Every Monday throughout those three months, a new video will be posted to our blog, starting today with Heather and later in the month, Fang Cheng-Wu doing Pilates on each Monday in June.
In July, we will update the blog with Monday Yoga, featuring the wonderful Victor Chau, and in August, Monday FLEXTreme Fitness workouts with Andrea Ramirez.
Each video is roughly five minutes long with several sequences, resulting in a total of four, 20-minute videos per month. All you need is your mat! And remember, in all exercises in every discipline, core engagement and modifying for past injury or minor aches and pains is imperative.
It’s just like a private, so you don’t lose your fitness mojo when on the move. Of course, if you’re in Hong Kong, all three of our studios are still open and fully functioning over those three months, with summer specials, evening classes, workshops and plenty of trainers for all group classes, privates, trios, duets or corporate sessions and/or events.
From all of us at Flex, we wish you a fabulously fit, happy and relaxing summer – and look forward to seeing you in the studio very soon.
How Can These Exercises Benefit Me?
a) The Hundred: You will be asked to perform this during the beginning of almost any Pilates class you take. It’s a dynamic warm-up for the abdominals, lungs, arms and legs – in fact, every body part! It is really a lift and reach, as it requires you to coordinate breath with the movement of reaching your arms and legs long and being strong and graceful at the same time. Keep your shoulders down and open (that is, don’t allow the shoulder ‘head’ to roll inwards with the effort).
b) Rollup: Sometimes known as the mother of mat Pilates exercises, Fitness magazine reports that the Pilates Roll Up is 30 per cent more effective than the standard crunch when it comes to those six-pack abs. Being picky about your feet alignement (Pilates V) and ensuring you scoop your abs and not use momemtum alone to get you up ensures you get the most from it. Final note: When up, don’t slump on to your kneeas. You need to reach forward and retain core and shoulder control.
c) Rollover: One of the keys to this exercise is to remember that it’s not a flop over. We’ve all seen someone throw their legs over their head and stretch it out. But this is not a great way to develop core strength and instead, could hurt your back and neck. Keep core control, shoulders down and chest wide. Stay with the breath and engage the powerhouse throughout.
d) Single Leg Circles: This move stretches and strengthens your hip flexors and thigh muscles. With a strong powerhouse and steady movement, you can build control and precision throughout.
e) Rolling Like A Ball: This stimulates the spine, deeply works abs and tunes us into the inner flow of movement and breath in the body. Ensure you keep your knees close to your face as you roll back and up.
f) Series of 5; Single Leg Pulls, Double Leg Pull, Single Straight Leg Pull, Lower Lift, Criss-Cross: Single Leg Pull and Double Leg Pull can help stimulate digestion and are a great strengthener of the trunk. The deep breaths of the Double Leg Pull lead to a stretch and a wringing out of the entire system. The double leg lift also works both the upper and lower abdominals. These leg lifts are an ideal core strength builder and are challenging, while still excellent training for beginners. Criss-cross focuses on the abs with a special emphasis on the obliques (side abs). The obliques aid in posture stabilization but are more involved in flexion and rotation of the spine. A major benefit of working the obliques is to help define the waist.
With thanks from” https://www.pilatesandrea.com/tag/single-leg-pull/
*These are all the basic versions of the exercise.