j/fitness

Pacific NW Pilates Episode #1

This is episode #107 of J/FITNESS

I am Leslie Braverman, co-owner of Pacific NW Pilates and STOTT PILATESĀ® Instructor Trainer. I am excited to be partnering with j/fit on their J/FITNESS Blog to bring you a series of pilates-based exercises using a variety of j/fit equipment including the j/fit FitDisc, EVA High-Density Foam Roller, Therapy Ball, the versatile Travel Kit and the j/fit Gym Ball. Stay tuned to see how you can use each of these pieces of equipment in new and interesting ways. By incorporating some of the j/fit props into your regular pilates routine, you can provide your body with more support and feedback or make your routine more challenging.

 

In this segment, you will challenge your balance with the j/fit FitDisc. You may choose to do these exercises using one or two disks, as shown in the video clip; one disk will make it harder to balance than two. If you need to, feel free to hold onto something and practice letting go until your balance improves enough to try these exercises without support. Throughout these exercises, be sure to always be thinking about supporting your back with your core stabilizers and keep you shoulders and neck placed and free of tension.

Squats:

Standing on one or two j/fit disks (one under each foot). Arms are reaching straight front at shoulder height.

Inhale: Bend your knees; simultaneously reach your arms forward to shoulder height. Make sure to center your weight over the middle of your foot and keeping your knees in line with your feet
Exhale: Straighten your knees and lower your arms to return to a standing upright position.

Rotation Balance:

Standing on one or two j/fit disks (one under each foot). Legs are straight. Arms are reaching straight front at shoulder height.

Inhale: Prepare
Exhale: Rotate to one side simultaneously bending the arm on the side that you are rotating so that the elbow is pointing straight back. The other arm stays reaching forward .Try to keep your pelvis straight front and move from your thorax.

Inhale:
Return to facing straight front and reach both arms forward to begin again. The knees remain straight (not locked) the whole time.

Rotation with Squat:

Standing on one or two j/fit disks (one under each foot) with knees bent. Arms are reaching straight front at shoulder height.

Inhale: Prepare
Exhale: Rotate to one side simultaneously bending the arm on the side that you are rotating so that the elbow is pointing straight back. The other arm stays reaching forward .Try to keep your pelvis straight front and move from your thorax.

Inhale:
Return to facing straight front and reach both arms forward to begin again. Remain in a squat position throughout.

Stand & Squat with Rotation:

Standing on one or two j/fit disks (one under each foot). Legs are straight. Arms are reaching straight front at shoulder height.

Inhale: Prepare
Exhale: Rotate to one side simultaneously bending both knees and the arm on the side that you are rotating so that the elbow is pointing straight back. The other arm stays reaching forward. Try to keep your pelvis straight front and move from your thorax.

Inhale:
Return to facing straight front, straighten both knees and reach both arms forward to begin again.

Make sure to subscribe below to be notified whenever a new video is released. In our next segment I will show you how to use the J/fit FitDisc to do great ab work!

 

 

 

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Leslie Braverman
& Traci Culberson
Pacific NW Pilates
http://www.pacificnwpilates.com
503.292.4409

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