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Pause for Pilates: Single Leg Stretch

The Pilates Single Leg Stretch is one of Joseph Pilates’ traditional movements.

There is much to gain from performing a controlled sequence of the Single Leg Stretch.

Clients learn co-ordination of the upper and lower body whilst mobilising the hip and knee joints and really challenging pelvic stability and improving core stability by strengthening the stamina of the deep abdominal muscles.

The Single Leg Stretch is about learning to move from the ‘centre’, which helps to train the abdominals to initiate movement and stabilise the trunk as the arms, and legs are in motion.

Very helpful when targeting the lower abdominal muscles.

All video footage is aimed at existing clients with a solid understanding of core stability, lateral breathing and good Pilates alignment.

If you are not familiar with these then please contact Victoria before attempting the exercises exhibited here.

Top ten tips for New Year Pilates resolutions

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As 2013 is only round the corner, it’s worth adding a few tips to your daily life to keep pilates working for you between classes:

  • Daily spikey balls foot massage one minute each foot and remember this can be done whilst you are cleaning your teeth, watching TV or even at your office desk
  • Remember to think tall, long and lengthened spine as you walk around each day
  • Think general width across those collar bones with relaxed shoulders
  • Don’t forget to breathe – We all tend to hold our breathe when under pressure at work or feeling anxious so remember our wide and full breathes when you feel the stress creeping in..
  • Aim to not put all your weight down one leg when standing
  • Where possible aim to spread your weight evenly throughout each foot taking notice if you tend to place your weight more through the ball or heel of the foot or even the inside or outside edge of the foot and correct.
  • Remember to treat the body holistically; just because we have one problem area does not mean we must ignore our other body parts
  • Every time you sit at your desk aim to not hunch those shoulders and poke the head forward
  • If you have children and carry them on your hip; aim to alternate which hip you carry them on
  • Ideally we would all practice one hour of pilates a day; where this is not possible in the busy modern world perhaps aim for 20 minutes to see and feel all the vast benefits pilates has to offer

 

8 snack suggestions before a Pilates workout

So..my classes are mainly morning and evening…we have to think about our food. Protein is essential.

Perfect Pilates breakfast

  • Porridge – made with milk – or non dairy alternative
  • 1 apple or hand full of berries and 2 teaspoons of ground nuts or seeds.

Perfect evening class snacks

Eat your healthy  evening meal after your class if possible.

Perfect snack prior to an evening pilates class :

My top 8 options :

  • Apple with 5 almonds
  • Pear with 5 almonds
  • Apple with 2 teaspoons of ground pumpkin seeds
  • Pear with 2 teaspoons of ground sunflower seeds
  • 2 oatcakes OR 1 rice cake with peanut butter (Sugar free)
  • 2 oatcakes OR 1 rice cake with tablespoon of cottage cheese
  • 2 Oatcakes OR 1 rice cake with humous ( chewing gum at the ready!)
  • Bowl of berries with a little low fat, sugar free bio live yogurt

What snacks do you prefer to nibble on before class?