Haven Studio Pilates Step-by-Step

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Haven Studio Pilates Step-by-Step
Proposal

Start: One knee bent and stabilized against shoulder block; extend arms in front of body.

Haven Studio Pilates Step-by-Step
Proposal

Movement: Open straight arms laterally as you lift the chest. Return extended arms to opening position and repeat.

Haven Studio Pilates Step-by-Step
Scissor

Start: Supine on carriage with parallel feet - may choose a light spring for deeper core work, or heavier spring for legwork.

Haven Studio Pilates Step-by-Step
Scissor

Movement: Jump and lift one leg, then alternate. Focus on lengthening each leg throughout duration of jump and landing with toe/ball/heel pattern. There are numerous props in studio to vary Jump Board work.

Haven Studio Pilates Step-by-Step
Glute Press

Start: Place box in “Short Position” on carriage. Soften knee of standing leg and maintain parallel hips throughout sequence.

Haven Studio Pilates Step-by-Step
Glute Press

Movement: Extend working leg straight back and return to parallel knees. Add a pulse sequence at end for challenge.

Haven Studio Pilates Step-by-Step
Tree Hug

Start: Lori is shown on high knees, however a modified start position could be seated on carriage or box. Lift arms to form a circle to mimic “hugging a tree.”

Haven Studio Pilates Step-by-Step
Tree Hug

Movement: Maintain square hips and “Tree Hug” as upper body rotates toward foot bar; return to starting position and repeat.

Haven Studio Pilates Step-by-Step
Tricep Dip

Start: Many options as well here to modify e.g. may stand on floor with back to foot bar. Leg lift is only for those who want a challenge option. Place thumbs alongside fingers pointing forward and extend the carriage.

Haven Studio Pilates Step-by-Step
Tricep Dip

Movement: Once carriage is stable, point elbows toward each other and bend so that hips “dip” below foot bar.

Haven Studio Pilates Step-by-Step
Mermaid Stretch

Start: Seated on carriage, place shin of leg closest to pulleys against shoulder blocks, and place opposite bent leg on carriage in front of the body.

Haven Studio Pilates Step-by-Step
Mermaid Stretch

Movement: Lift arm closest to pulleys up and over, maintaining a hip connection to carriage for a deeper side body stretch. Then rotate upper body, placing both arms on foot bar and extend carriage, dropping head and shoulders for a full body stretch.

Certified Pilates instructor Lori Bevering demonstrates a workout for a unique fitness experience using a Reformer machine. For each step, maintain an engaged core, neutral spine, relaxed and stabilized shoulders and focus on exhaling during the exertion phase of the exercise. 

 

 

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