Day 184-Straight Leg Criss Cross Spine on Foam Roller with Alternating Hands

This exercise adds rotation to the proprioceptive challenge of yesterday’s workout.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale into the back of your ribcage as you place your right hand behind your head.  Exhale as you lift your head, neck, and shoulders and lengthen your left leg long beneath you.  Inhale here, and then exhale as you switch your legs and rotate your torso towards the left leg.  Inhale to switch again as you open your spine.  Repeat six to eight times, and then pause and repeat on the other side. 

Things to think about

This is a challenging exercise that will take some time to master.  When in doubt concentrate on your breath, and allow a calmness to pass even as you are falling off of the foam roller.

If you have osteoporosis you should keep your head, neck, and shoulders on the ground. 

Once you have mastered this exercise, I promise it will be enjoyable.  Imagine that you are floating in the air, it might make the roller seem less scary. 

Day 183- Bent Leg Criss Cross Spine on Foam Roller Alternating Hands

This exercise adds rotation to the proprioceptive challenge of yesterday’s workout.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale into the back of your ribcage as you place your right hand behind your head.  Exhale as you lift your head, neck, and shoulders and lengthen your left leg long beneath you.  Inhale here, and then exhale as you switch your legs and rotate your torso towards the left leg.  Inhale to switch again as you open your spine.  Repeat six to eight times, and then pause and repeat on the other side. 

Things to think about

This is a challenging exercise that will take some time to master.  When in doubt concentrate on your breath, and allow a calmness to pass even as you are falling off of the foam roller.

If you have osteoporosis you should keep your head, neck, and shoulders on the ground. 

Once you have mastered this exercise, I promise it will be enjoyable.  Imagine that you are floating in the air, it might make the roller seem less scary. 

Day 182- Single Straight Leg Stretch Spine on Foam Roller Alternating

This exercise is very similar to yesterday’s exercise.  It adds great proprioceptive challenge to the classic Pilates Single Straight Leg Stretch.

To do this exercise you will need a mat and a foam roller.  Start by lying with your back along the top of the foam roller.  Your hands will press into the ground as you lift your legs first into a tabletop position and then straighten them into the air.  Inhale as you press the right hand into the floor and let the left hand grab onto the back of the right leg.  Then exhale as you lift your head, neck, and shoulders.  Inhale you switch hands and legs, and then exhale as you switch again.  Repeat for ten breath cycles.

Things to think about

Be prepared to wobble with this exercise.  The extreme proprioceptive challenge requires and extreme amount of strength and proprioception.

If you have osteoporosis you should do this exercise with your head, neck, and shoulders lying on the log.

If you fall never fear.  It is the art of practicing balance that improves balance, not the successful completion of an exercise.

Day 181- Single Bent Leg Stretch Spine on Foam Roller with Alternating Hands

This exercise is quite an advanced version of the Single Bent Leg Stretch.  By placing the foam roller underneath your entire spine, you are providing an increased proprioceptive challenge to the entire core.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back on the foam roller.  The foam roller should be parallel to your spine with both your head and pelvis on the roller.  Press your right hand into the ground as you allow both of your legs to find a tabletop position.  Then exhale as you lift your head, neck, and shoulders off of the roller and place your left hand on your right knee and lengthen your left leg long beneath you.  Then inhale as you switch your arm that is lifted so that now, your left hand will reach to the ground and your right hand will be on your left knee.  Continue for 8-10 switches

Things to think about

This exercise is a challenge to any person’s balance.  Be sure to be prepared for the wobblies that will come with this exercise.

If you have osteoporosis you can do this exercise with your head, neck, and shoulders on the roller.

The swaying of the roller from side to side will require pelvic stability.  Be sure to be very clear with each inhale and exhale that your body is not moving, just your arms and legs. 

Day 180- Double Straight Leg Stretch with Pelvis on Foam Roller

This exercise is a variation of the classic Pilates Exercise Double Straight Leg Stretch. The foam roller elevates the pelvis and makes it easier to engage the pelvic floor.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your pelvis elevated on the foam roller.  Allow your hands to be resting on the foam roller.  Straighten both legs towards the ceiling as you inhale into the back of your ribcage.  Then exhale as you lengthen the axis of your torso and allow your legs to lower four inches towards the ground.  Repeat this breath pattern 8-10 times.

Things to think about

This exercise uses the lever arms of the legs to challenge the torso.  As the legs lower you want to be sure that you completing the exhale.  This allows the diaphragm to release away from the pelvic floor, which allows for added length in the spine.

If you feel your back arch as you lower your legs, then try a smaller range of motion.  Imagine the heads of the thighbones and their attachment to the pelvis.  Allow them to glide easily in the socket back and forth.

Day 179- Single Straight Leg Stretch with Pelvis on Foam Roller

This exercise is a variation of the classic Pilates Single Straight leg stretch.  The foam roller elevates the hips and allows for increased range of motion in the hip socket.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your pelvis on the log and your legs reaching straight to the ceiling.  Inhale into the back of your ribcage and then exhale as you lower one leg.  Continue exhaling as you switch legs in a scissor like fashion.  Next continue switching your legs as you inhale.  Complete 8-10 breath cycles.

Things to think about

This exercise provides a great environment for lengthening the front of the hips and the hamstrings.  Imagine extending the width of your scissor with each switch of the leg. 

The pelvis might try to tilt towards the floor as you lower your leg.  To prevent this imagine your bones moving in the hips sockets and sinking to the floor at both extremes of the movement.

Day 178- Doube Bent Leg Stretch with Pelvis on Foam Roller

This exercise is a variation on the Pilates Classic Double Bent Leg Stretch.  The foam roller allows the body to deepening the exercise by lowering the legs further.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with your pelvis suspended on the foam roller.  Your legs should be in a tabletop position.  Inhale into the back of your ribs as you extend the legs long beneath your body. Exhale as you pull your knees back to you.  Repeat 8-10 times.

Things to think about

Finding the midline is an important part of this exercise.  As you are completing your repetitions be sure that you are squeezing your ankles, toes and sitz bones together. 

Imagine that there is a rubber band between your belly button and heels and that every time you reach your heels away the rubber band becomes taught. 

As your legs lengthen be sure to keep the rib cage connected to the ground.

Day 177- Single Bent Leg Stretch with Pelvis on Foam Roller

This exercise is a variation on Joseph Pilates’ classic Single Bent Leg Stretch.  The foam roller provides the opportunity to lengthen the hip flexors.

To do this exercise you will need a mat and a Foam Roller.  Start by lying on your back with your pelvis on the foam roller.  Your legs should be in a tabletop position.  Inhale in to the back of the ribs and then exhale as you extend one leg long towards the floor.  Continue exhaling as you switch your legs, and then inhale into the back of your ribs for two more leg switches.  Repeat for 8-10 repetitions.

Things to think about

This exercise can be varied for different strength levels.  As the leg lowers to the floor the spine and belly muscles are required to work hard to maintain axial length.  Be sure to keep the ribcage connected to the ground as you work so that the spine doesn’t arch.

Imagine reaching through your big toe as you lengthen the leg.  This will aid in the length of the hip flexor, which will in turn keep the pelvis from tilting anteriorly. 

Day 176- Double Straight Leg Stretch with Pelvis on Ball

This exercise is a challenging variation of the Joseph Pilates Classic Double Straight Leg Stretch

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with the soft ball underneath your pelvis.  Your legs should be reaching towards the ceiling.  Inhale into the back of the ribcage, and then exhale as you lower your legs four inches and then bring them back to the starting positing.  Inhale in between repetitions and then exhale as you lower and lift your legs again.  Repeat 8-10 times.

Things to think about

Finding the midline of the body is essential to the safety of the spine in this exercise.  As you complete the repetitions be sure that you are squeezing your ankles, big toe knuckles, and sitz bones together. 

The exhale allows you to access the very inner core of the body.  As you exhale the diaphragm lifts into the lungs, which helps to lift the pelvic floor and engages the transverse abdominals.

Day 175-Single Straight Leg Stretch with Pelvis on Ball

This exercise is a variation of the Pilates Classic Single Straight Leg Stretch.  The Soft Ball provides a proprioceptive challenge to the core.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your pelvis on a soft ball.  Bring your legs first to tabletop position, and then straighten your legs towards the ceiling.  Inhale into the back of your ribcage and then exhale as you lower one leg towards the ground.  Continue exhaling as you switch your legs, and then inhale for two more leg switches.  Repeat for 8-10 breath cycles. 

Things to think about

The soft ball gives added challenge to the body’s proprioception.  It is important to be connected to the breath, and to allow the diaphragm to completely release as you exhale.  This allows the spine to lengthen while the core is engaged.

As your pelvis wobbles on the ball, imagine that your belly button is smiling and that your hipbones are narrowing.

Day 174- Double Bent Leg Stretch with Pelvis on Ball

This exercise is a variation on Joseph Pilates Stomach Series.  The soft ball provides proprioceptive challenge to pelvic stability.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your head, neck, and shoulders on the ground. Your pelvis is on the soft ball.  Hug both of your knees to your chest for a slight lumbar stretch and then bring them to a tabletop position.  Inhale into the back of your ribs and then exhale as you stretch your legs towards the opposite wall.  Inhale as you bring your knees back to you, and exhale as you lengthen them again.  Repeat this for 8-10 repetitions.

Things to think about

It is hard to maintain axial elongation when the pelvis is elevated on an unstable base.  It is important to remember the breath’s role during this exercise.  Imagine as you are lengthening your legs to the opposite wall your exhale is allowing the diaphragm to release in the opposite direction.  This gives the body length and supports the spine.

Day 173- Single Bent Leg Stretch with Pelvis on Ball

This exercise is a variation on the Pilates Stomach Series.  The soft ball adds a proprioceptive challenge to the pelvic stability required in this exercise.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your head, neck, and shoulders on the ground and the soft ball underneath your pelvis.  Exhale as you bring one leg followed by the other up to a tabletop position.  Then inhale again and exhale as you lengthen one leg towards the opposite wall.  Exhale again as you switch your legs reaching the other leg towards the opposite wall and then complete two switches while inhaling.  Repeat for then breath cycles before resting.

Things to think about

In this exercise, the pelvis is elevated on an unstable surface.  It is important to exhale completely and to inhale into the back of the ribs.  This allows the ribcage to stay grounded which will keep the pelvis stable on a wobbly ball.

You can either have your hands by your sides or you can reach each hand towards the opposite knee as it bends.  The latter will increase the challenge of the exercise.

Day 172- Criss Cross

This exercise is the fourth exercise in Joseph Pilates’ stomach series.  It engages the core while introducing rotation to the spine.

To do this exercise you will need a mat.  Start by lying on your back with your knees and feet in a tabletop position.  Lace your hands behind your head.  Inhale to prepare and then exhale as you reach your right elbow to your left knee and straighten your right leg just above the ground.  Exhale again as you switch to the other side.  Then inhale for two switches and exhale for two switches, until you have complete 8-10 breath cycles.  Then rest your head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis you should not do this exercise.  Feel free to check out The Pilates Studio’s weekly blog because we dedicated the month of October 2012 to bone building workouts.

In this exercise there is a tendency to do all of the rotation at the neck and shoulders.  It is important to remember that the ribcage is rotating too.  Imagine reaching your elbow to your knee, your arm toward your thigh, but most importantly reach your rib to your hip. 

Day 171- Double Straight Leg Stretch

This exercise is the third exercise in Joseph Pilates class Stomach series.  It is intended to increase the strength of the center while challenging it with heavier lever arms.

To do this exercise you will need a mat.  Start by lying on your back with your knees in a tabletop position.  Grab onto the top of your kneecaps with your hands.  Inhale to prepare and then exhale as you lift your head, neck, and shoulders into the air.  Inhale into the back of your ribs, and then exhale as you lengthen your legs away from your body and reach your hands towards the ground behind your head.  Inhale as you circle your arms out to the sides and bend your knees, so that you are at the starting point.  Repeat 8-10 times and then rest. Your head, neck, and shoulders are lifted the whole time.

Things to think about

If you have osteoporosis you can do this exercise with your head, neck, and shoulders resting on the ground.  This will make the abdominal work more challenging but you can always decrease the range of motion of the arms and legs.

As you are moving your legs, it is hard to keep the ribs connected to the ground.  With every exhale be sure that you are  releasing the diaphragm completely by letting all of the air out.

Be sure that you are keeping your pelvis still, as you straighten your legs you might feel your pelvis move towards your tailbone.  To prevent this remember to hollow your abdominals as you straighten your legs.  You can also reverse the breath to help with pelvic stability.

Day 170- Single Straight Leg Stretch with Head Supported by Hands

This exercise provides support to the head, neck, and shoulders while still allowing the deep abdominal muscles to be challenged by the long lever arms of the legs.

To do this exercise you will need a mat.  Start by lying on your back with your hands interlaced behind your head and your feet and legs reaching straight up to the ceiling.  Inhale to prepare and then exhale as you lift your head, neck, and shoulders and lower one leg towards the ground.  Exhale as you switch your legs again and then inhale as you switch and then repeat the inhale as you switch again.   Repeat for eight to ten breath cycles, and then lower the head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis you can do this exercise with your head, neck, and shoulders on the ground.  You can also look at the Pilates Studio’s weekly blog, which dedicated October 2012 to Bone building workouts

When using your hands you have the opportunity to feel the deep neck flexors without over recruiting.  Imagine that you are lengthening the back of your neck and think of the hands as a hammock for the head.

Day 169- Single Straight Leg Stretch

This exercise is the third in the Classic Pilates Abdominal series.  The straight legs lengthen the lever arm of the movement and increase the strength of the deep abdominals

To do this exercise you will need a mat.  Start by lying on your back with your legs reaching towards the ceiling.  Inhale to prepare and then exhale as you lift your head, neck, and shoulders and reach your arms to one ankle one ankle, the back of the calves, or the back of the thigh.  This choice depends on the flexibility of your hamstrings.  Then using the sniffing breath, inhale as you drop one leg for the ground and then inhale again as you switch legs.  Then exhale for two leg switches, and repeat this movement pattern 5-7 times.  To release hug your knees to your chest and release your head, neck, and shoulders to the ground. 

Things to think about

If you have Osteoporosis you can also do this exercise without lifting your head, neck, and shoulders.  Like many of these abdominal series exercises it is harder to do this variation.  Be sure that you have found your very deepest abdominal muscles to stabilize your pelvis as you are moving your legs.

In this exercise, you are lengthening every myofascial connection of the back of your body.  Be sure to nod your head to find your deep neck flexors, soften your breastbone to lengthen the thoracic spine, exhale completely to allow the diaphragm to release to your lungs all of which lengthens the lumbar spine. Also, use your lower abdominals to glue the sacrum to the ground so that the legs can move freely in the hip socket. 

Day 168- Double Bent Leg Stretch with Head Supported by Hands

This exercise is a variation to the classic pilates exercise.  It gives the support of the hands to the head, neck, and shoulders while the body builds the strength of the deep abdominals

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and pulled into your chest.  Place your hands behind your head interlacing your fingers to make a hammock for your skull.  Inhale to prepare and then exhale as you narrow the ribcage and to press it into the ground and lift your head, neck, and shoulders.  Inhale into the back of your ribs as you extend your legs, and then exhale to fold at the hip sockets and bend your knees. Repeat this movement pattern 8-10 times

Things to think about

If you have osteoporosis you can do this exercise without lifting your head, neck, and shoulders.  In actuality this makes the exercise much harder.  It will be a great challenge to keep your spine still as you move your legs in the hip socket

Using your hands can allow you to find the slight nod of the head that engages the deep neck flexors as opposed to the more superficial.  If you feel your sternocleidomastoid (The long rope like muscles that go from behind your ear to your collarbone) then release your head to the ground and practice nodding your head in your hands. 

These deep neck flexors can help you find the deep abdominal muscles and will protect the neck from strain.

Day 167- Double Bent Leg Stretch

This exercise is the second exercise in Joseph Pilates classic abdominal series.  In this exercise the legs and arms move together while the deep abdominals are keeping the spine stabile.

To do this exercise you will need a mat.  Start by lying on your back and then hug your knees to your chest with your hands.  Inhale to prepare and then exhale as you narrow your ribcage, press the ribcage to the ground and lift your head, neck, and shoulders.  Then inhale as you lengthen your hands and legs away from the center, and exhale as you hollow the abdominals and circle your arms to the outside and bend your knees.  Repeat this movement 8-10 times.

Things to think about

If you have osteoporosis you can do this exercise without lifting your head, neck, and shoulders. This will increase amount of stress on the abdominals so be sure to adjust the height of the legs and arms accordingly.

As you are lengthening your arms and legs away from the center you are in charge of how hard your abdominals must work.  If you lengthen the arms and the legs away from the center so that they are inches away from the floor your deep abdominals will need to be much stronger to avoid the recruitment of more superficial muscles.

If this is your first exposure to the exercise try first reaching the arms and the legs to the ceiling, to make sure that your are finding the deeper abdominals and keeping the back safe. 

Day 166- Single Bent Leg Stretch with Head Supported by Hands

This exercise is a variation of the classic Pilates Single Bent Leg Stretch.  In this variation the hands will add support to the head, neck, and shoulders, but while offering support this position also challenges the abdominals

To do this exercise you will need a mat.  Start by lying on your back with your knees pulled into your chest.  Take your hands behind your head and use your fingertips to make a hammock for your skull.  Inhale to prepare and then exhale as you narrow the ribcage and lift the head, neck, and shoulders into the air.  Using the sniffing breath, inhale as you reach one leg long beneath you and then inhale again as you switch your legs.  Then take to short exhales as you complete two leg switches.  Continue this movement pattern until you have completed ten breath cycles and then allow your head, neck, and shoulders to lower to the ground.

Things to think about

If you have osteoporosis then you should do this exercise without lifting your head, neck, and shoulders.  This will make the abdominal work quite challenging.  If necessary, modify by reaching the legs toward the ceiling instead of long along the floor.

The hands are providing support for the head, neck, and shoulders, but they shouldn’t be doing the work of the abdominals.  The hands provide support but it is important to allow the air to leave your lungs, lengthen your spine so that the flexion of the spine is coming from your deep abdominal muscles. 

Be sure that your head, neck, and shoulders are still and not waving in space as you are moving the legs.  Use the exhale which allows the diaphragm to release and the upper abdominals to anchor the ribcage to the ground. The only movement is in the swish, swish, swishing of your legs.

Day 165- Single Bent Leg Stretch

This exercise is a classic Pilates Mat exercise.  It is the first exercise in the abdominal series.  It requires core strength with hip dissociation.

To do this exercise you will need a mat.  Start by lying on your back with your knees hugging to your chest.  Inhale to prepare and exhale as you press your ribcage into the ground to lift your head, neck, and shoulders into the air. During this exercise you will stretch one leg long while pulling the opposite knee towards your chest and then switch legs.  There are many breath patterns that can accompany this movement.  I prefer the sniffing breath in which a person inhales for the first two leg switches and then exhales for the next two leg witches.  This breath pattern is repeated for ten breath cycles.  To release the exercise simply hug both knees to the ground and then release the head, neck, and shoulders to the ground.

Things to think about

If you have osteoporosis you can do this exercise, but you should keep your head, neck, and shoulders on the ground.  This will give more power to your legs as lever arms so you will need even more abdominal strength to protect the lower back.

You can change the breath pattern of this exercise if you would like to slow it down.  You may alternate the inhale and exhale for each switch of the legs.  And then in the middle of the series you will want to hold your breath for one switch so that you can reverse the breath.

It is important to protect your neck as you do this exercise.  As you exhale and lift your head, neck, and shoulders, make sure that you are expelling all of the air.  This allows the diaphragm to release as high as possible into the lungs, which places the spine in the most advantageous place for flexion.

Day 164- One Hundred Legs Straight with Lift and Lower

This exercise is a classic variation of the Pilates Classic The Hundred.  It is the advanced variation that increases the distance of the lever arms of the legs away from the stabilizing core.

To do this exercise you will need a mat.  Start by lying on your back with your legs straight in the air above your hip sockets.  Squeeze your inner thighs together as you allow your arms to float up over your shoulder sockets.  Then exhale as you press your hands down to the ground and lift your head, neck, and shoulders into the air.  Continue the exercise by taking five short inhales and then as you begin your five short exhales, lower your legs closer to the ground.  Continue the breath pattern as you lift your legs back into the air on the inhales and lower the legs towards the ground on the exhales.  To finish release your head, neck, and shoulders to the ground as you hug your knees to your chest. 

Things to think about

If you have osteoporosis this is not the exercise for you, but you can visit The Pilates Studio’s weekly blog and find many bone building workouts in the October 2012 posts.

This exercise requires quite a bit of strength in the lower abdominals.  Be sure to keep your sacrum glued to the ground as you lower your legs.  It will be helpful to make sure that you are exhaling all of the air out of the lungs.  This will allow you to find length in your low spine so that it can support the additional weight of your legs as a longer lever arm.

Day 163- One Hundred Table Top with Toe Taps

This exercise adds the work of hip disassociation to the breath work of The Hundred

To do this exercise you will need a mat.  Start by lying on your back with your legs in a tabletop position.  Bring your arms above your shoulders with your palms facing the center.  Inhale to prepare and then exhale as you press your arms down by your side and lift your head, neck, and shoulders.  Then take five short inhales as you tap one toe to the ground and then tap the other toe to the ground.  Continue this exercise by taking five short exhales and during these exhales make two more toe taps.  Continue this movement patter for ten breaths and then finish the exercise by releasing your head, neck, and shoulders to the ground followed by each foot reaching the ground one at a time.

Things to think about

If you have osteoporosis this is not the best exercise for you, but feel free to visit The Pilates Studio’s weekly blog to find a multitude of bone building workouts

This exercise requires a lot of stability in the pelvis.  Not only does your core have to be strong enough to support the weight of your head, neck, and shoulders, it also has to have enough strength to support the asymmetrical movement of your legs while tapping your toes.  As you do this exercise think of the axial elongation you can find in the exercise.  With each tap of your toes, imagine that your spine is getting longer.

Day 162- One Hundred with Physio Ball Between Ankles

This exercise adds additional challenge to The Hundred by adding the weight and width of a large exercise ball to the exercise.

 

To do this exercise you will need a large exercise ball and a mat.  Start by lying on your back with your legs in the air.  Place a large exercise ball in between your ankles.  Then straighten your legs and take your arms into the air above your shoulders.  Inhale to prepare and then exhale to press your arms down towards the mat, lift your head, neck, and shoulders, and lower your straight legs to a forty-five degree angle.  Then take five short inhales into the back of the ribcage and continue with five short exhales.  Repeat this pattern for ten cycles and then finish by releasing your head, neck, and shoulders to the ground, and bending your knees to bring them to your chest.

 

Things to think about

If you have osteoporosis then this exercise is not for you, but feel free to check out The Pilates Studio’s weekly blog, and visit the month of October 2012 for many varieties of Osteoporosis workouts.

 

This exercise is much more challenging than the Classic Pilates Hundred.  The added weight of the ball makes the lever arms of the legs much heavier and thus requires that much more abdominal strength.  You can work up to the heavier weight by starting with a soft ball, or a pillow.

 

Remember as always no matter what variation of The Hundred that you are doing, the breath of this exercise is key.  This exercise is about training your diaphragm and increasing your lung capacity.  With each inhale cycle take as much air in as you can, and with each exhale cycle make sure that you are getting all of the air out!

Day 161- One Hundred Legs Straight Magic Circle Outside of Ankles

This exercise continues challenging the center during The Hundred by adding abduction at the hip socket to the exercise

 

To do this exercise you will need a mat and a magic circle.  Start by threading your ankles through the magic circle and then while lying on your back straighten your legs up to the ceiling.  Inhale into the back of the ribs, and then exhale as you reach your fingertips past your hips.  Continue exhaling as you lift your head, neck, and shoulders into the air. Press your ankles out to the edges of the magic circle as you complete ten cycles of the sniffing breath.  Inhale for five breaths, and then exhale for five breaths and after ten cycles bend your knees and place your head, neck, and shoulders on the ground.

 

Things to think about

If you have osteoporosis, you will need to do this exercise with your head, neck, and shoulders resting on the ground.  This will add additional challenge to the lower abdominals so be sure that you are strong and engaged directly beneath the belly button.

 

If your neck is feeling tense during this exercise and you are positive that you are exhaling completely, you can also relieve some tension by making sure that your breastbone is softening towards the ground.

 

To add additional challenge to this exercise lower your legs closer to the ground, which creates a heavier lever for your abdominals to control.

 

Day 160- One Hundred Legs Straight Magic Circle Between Ankles

This Exercise adds an incredible challenge to the Pilates classic The Hundred.  The magic circle adds additional weight to the lever arm of the long legs.

 

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your legs in the air.  Once you place the magic circle between your ankles straighten your legs so that they are directly above your hips.  Then inhale into the back of the ribs and exhale as you reach your fingertips past your hips. Keep exhaling as you press your ribcage into the ground to lift your head, neck, and shoulders into the air.  Continue pumping your arms as you engage in 10 cycles of the sniffing breaths.  Five pumps for the inhale and five pumps for the exhale.  Once you have completed this cycle then bend your knees and lower your head to the ground.

 

Things to think about

If you have osteoporosis you should do this exercise with your head, neck, and shoulders on the ground.  This will challenge the lower abdominals as you lower the legs.  Be sure not to feel any tension in your low back.

 

If you feel tension in the back of your neck you, then you might not be getting all of the air out of your lungs.  Be sure to exhale completely, which will allow you to press your ribcage farther into the ground.

 

To challenge yourself further feel free to lower your legs towards the ground.  Be sure that you continue to press the magic circle towards the center and as you lower your legs your lower abs should be engaged even more to avoid hip flexor engagement.

Day 159- One Hundred with Feet Down and Magic Circle around the outside of the knees

This exercise uses the magic circle to engage the abductors of the hips while strengthening the pelvic floor and lower abdominals.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your feet threaded through the magic circle so that it is on the outside of your thighs.  Your knees should be bent and your feet planted on the floor.  Inhale to prepare and then exhale as you press out on the magic circle.  Continue pressing out as you inhale into the back of the ribs, and then exhale as you reach your fingertips past your hips and lift your head, neck, and shoulders into the air.  Continue your breath as you begin to pump your arms.  Inhale for five pumps and then exhale for five pumps. Continue you this breath pattern until you have completed 10 breath cycles.  Then rest your head back to the ground.

Things to think about

If you have osteoporosis you should do this exercise with your head, neck and shoulders on the ground.

This exercise is an abdominal exercise, but more importantly this exercise tones and engages the diaphragm.  It is important to get as much air out of your lungs as possible on the exhale.  This will increase the release in the diaphragm and lengthen the lumbar spine. 

Be sure that as you abduct your legs towards into the magic circle that your pelvis is still.

Day 158- One Hundred with Feet Down and Magic Circle Between Knees

This exercise adds adductor strength to The Hundred.  The magic circle will add heat to The Hundred, which makes in a great warm up!

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent and the magic circle between your thighs just above your knees.  Inhale as you let your arms float into the air and then exhale as you squeeze the magic circle with your thighs and press the palms of your hands down to the ground.  Continue exhaling as you narrow the ribcage even further, and then press the ribcage into the ground to lift your head, neck, and shoulders.  Continue finding the sniffing breath as you pump your arms.  Inhaling for five breaths and then exhaling for five breaths.  Keep breathing as you hold this position for ten breath cycles and then gently allow your head, neck, and shoulders to release to the ground as you release the magic circle.

Things to think about:

If you have the diagnosis of osteoporosis you should do this exercise with your head, neck, and shoulders resting on the ground.  You can strengthen your core by concentrating on the movement of the ribcage during the sniffing breath.

The relationship between the base of the ribcage and the back of the neck are essential for maintaining ease in the head, neck, and shoulders.  As you exhale to lift your head, neck, and shoulders be sure that you are releasing all of the air and pressing the ribcage into the ground to counter balance the head.