Here it is...what I promised a long time ago. A pilates workout. I'm a little embarrassed about all the pictures but I didn't know how else to "talk" you through the workout! I also have to preface this by saying that I am horrible at posting pictures next to the words that I want them by- so hopefully this will all work out (pun not intended) how I see it in my mind- probably not.
As I was certified in pilates they really emphasized correct form- like a well oiled machine runs more efficiently so do our bodies if we "do it right." I think that this correlates directly with running. So here are some of the exercises I try to do every day.
Leg circles with the band: really stretches and works the hamstrings as well as loosens up the hip rotators....
FOAM ROLLERS- IF YOU DON'T HAVE ONE GET ONE!!! This is just one simple exercise I do on here- Breast stroke* great for upper back strength and streching out the chest muscles* we tend to hunch when we get tired this helps open it all back up- but I teach an entire hour long class with just the foam roller and people beg to come back- foam rollers are amazing!
The 100- pump your arms- on most pilates videos
Obliques roll back with weighted balls- we have 3 sets of abs---this works your obliques- or "side" abs--The 100 (and most of the others) work your transverse abs, or lower abs, that run horizontally across your your pelvis- key to a strong core- really a six pack (strong rectus abs) mean nothing if your transverse is weak- you won't get a six pack doing pilates but you will have a strong core!
Plank with bent knees- ball in between knees to make sure your using your whole leg!(inner thigh connection- blah blah:) hold for 1- 2 minutes- exhale and pull abs up and in towards spine!
Roll-up with stretch- feet flexed hard abs in* you shouldn't be able to reach as far as you normally do if you're doing it right- don't collapse over your legs keep your abs tight!- concentrate on pushing out through heels- stach up tall and lead with your tail bone to roll back down. ***do 10***make sure you don't use any momentum from your legs to get you up--all from your strong core:)
The teaser! The Pilates meca- I tell my clients it's just the roll-up but your legs are in the air! It's great for core strength. Start with your legs up on a chair or something until you're strong enough to do it without.
MY FAVORITE!! THE ROLL OVER!!! Stretches those hamstrings like you wouldn't believe! Works out the spine. DON'T USE MOMENTUM TO GET YOU OVER! Neck and shoulders completely relaxed...so if your clenching as your trying to get your legs over start with the reverse crunch- just lifting your tail bone as I off the ground without using anything but your abs. Open your legs hip width apart and flex your feet on the way back down- that's when you'll feel the stretch!
So there you have it. I wish I could explain more and give more instruction- this was the best I could come up with. Sorry to take up so much space. Hopefully this will be fun for you guys and give you some new ideas. Email me with questions!