Magic Circle Pilates Matwork: Basic - Intermediate by Aliesa George
Magic Circle Pilates Matwork: Basic - Intermediate by Aliesa George PDF, ePub eBook D0wnl0ad
Get in on the Fun! This Pilates Mat class utilizes the Magic Circle for additional assistance (and challenge) for a great whole-body workout. Discover dynamic ways to utilize the Magic Circle to add variety and increase the intensity of your Pilates Mat workouts. By using the Magic Circle, the basic exercises become more advanced helping you progress your Pilates workouts and improve your fitness. Warm Up 1. Two Leg Stretch 2. Pelvic Floor Strengthening 3. Arms & Shoulders - Horizontal 4. Arms & Shoulders Low Diagonal 5. Arms & Shoulders High Diagonal 6. Ribcage Arms 7. Knee Drops 8. Outer Thigh Press 9. Inner Thigh Press 10. One Leg Hamstring Stretch 11. ½ Sit Backs Magic Circle Mat 1. The Hundred 2. The Roll Up 3. One Leg Circle 4. Rolling Like a Ball 5. Double Bent Leg Stretch 6. Single Straight Leg Stretch 7. Criss-Cross 8. Spine Stretch Forward 9. Open Leg Rocker 10. 2-Leg Squeeze 11. 2-Leg Press 12. Tap, Tap, Lift 13. The Saw 14. Swan Side Lying Series (15-20) 15. One Arm Lat Press 16. Kick Front & Back 17. Lift & Lower 18. Inner Thigh Press 19. Outer Thigh Press 20. Little Circles 21. Inner Thigh Beats 22. Arm Press Behind the Body 23. Teaser (variation) 24. The Seal 25. The Plank 26. Standing Roll Down Author Aliesa George 65 min. Inside Info This Pilates Magic Circle Mat workout is designed for Pilates students who are familiar with the basic exercises and ready to add an additional challenge! This class is a great way to tweak your technique, while improving your strength and flexibility with the Pilates mat exercises. I would encourage you to use this class to add variety to your workout program, and alternate doing it, along with the other Centerworks® Pilates Audio workouts. Remember, Joseph H. Pilates recommended doing Pilates a minimum of 4 days a week to maximize results from your workouts. Variety with repetitions, and subtle changes (like adding a magic circle) will help keep you enthusiastic and motivated to stay fit and stick with your Pilates training program. The goal of practicing Pilates is WHOLE-BODY Health! It's not about how many repetitions you do, it's about how well you do them. AND how aware you are of using the correct muscles for efficient movement. So take the time to focus and really pay attention to how, and what, you feel during your workouts. If you re not sure you re doing the exercises correctly, I would strongly encourage you to find a qualified Pilates teacher in your local area, and take a few private sessions, or sign up for a month of Matwork classes. The more correctly you re doing your Pilates Mat exercises, the more benefits you will achieve from your workouts. Learn to listen to your body. If you re tired, rest. If something hurts, or is uncomfortable DON T do it. Not every exercise is for every person. If you are unsure that any exercise is safe or appropriate for you skip it insert something that you feel your body needs for the day instead. And if it's too much to do with the Magic Circle, just set the circle aside and do the exercise like you normally would, without the hoop! If you need to, take a few minutes and get some cardio (go for a walk, jog, bike ride...) whatever you enjoy to get the blood moving and body warmed up before you begin your Magic Circle Mat workout. I ll be here waiting for you when you re ready to go!From reader reviews:
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