- Exercise & Fitness
Pilates Practitioner 101: Spring Fling for Weeks 31-32
Ready for Summer
While my knee is completely better, I’m still taking things real slow with my Pilates home practice by continuing to create my own light routines. I’ll now start modifying the exercises this week, since my knee is about 95% better. But it does still does feel better to get back into a normal Pilates routine for class and for my home practice, while warm temperatures will give us summer weather. I do have my medicine leftover from last month, enough to get me by until the end of June, or whenever I need it whenever it flares up, this summer.
Doing the High Clam is a Great Workout for you to Work Your Legs on the mat
More of my New Light Routines
Here’s my own Pilates home practice routines I’ve started out with easy warm-ups, some familiar exercises, and a couple to cool down with modified reps per routine. Give this a try at your home.
Workout #8 Warm-up: 5 High Clams.
Routine: 5 reps in 100, 6 Double Leg Stretch, 5 Rolls Like a Ball, 5 One Leg Circles, 3 Open Leg Rocker, 3 Darts.
Cool Down: 3 Swan Preps, 1 Spine Stretch.
Workout #9: Warm-up: 1 Wall Roll Down, 5 Head Nods.
Routine: 5 Chest Lifts with Rotation, 5 Rolls like a Ball, 6 Single Straight Leg Stretches, 5 Reps in Sidekick Series, 5 Single Leg Kicks.
Cool Down: 5 Towel Curls, 3 Mermaid Stretches.
If you Want a Challenge, try the One-Legged Downward Dog in Pilates for a Good Balancing Exercise.
More Spring fun in Pilates Class
For my final spring Pilates session this month, since the gym was closed early on Memorial Day, last week, we had a new sub for the class, the same one we had two months ago to sub for my instructor who’ll be back in two weeks. We’ve warmed up with the pelvic tilt and roll-ups, started with the single leg stretch, the double leg stretch, the crisscross, the chest lift with and without rotation, and the 100. Then we’ve also did some various leg and arm extension exercises I didn’t know the name of, with the single and double leg circles, the side sashay for both sides, the single leg tap and double foot drop, the single and double leg lift, the open leg rocker with rolling with the ball, the plank and side planks with the one-legged plank, the downward dog and one-leg dog, the saw, knee-arm balances, the low clam, the mermaid stretch,the cat-cow and child’s pose, and side stretches, before we ended with the Pilates stance. Now the summer sessions of Pilates starts tomorrow.
You can Choose Your Resistance Level With These Water Weights, Even for Water Walking From Light to Heavy.
Hydro Pilates Splashes
For my 13th and 14th Hydro Pilates classes, we’ve warmed up with some breathing exercises and the pelvic rock, a new exercise. Then we did some mini lunges in the water. From there, we’ve lunged across the pool in a walk. Then we’ve went backwards and followed it up by going sideways. We’ve also worked on some exercises like the pelvic release, the clock, calf raises and stretches, squats and deep squats in the water, the plank and side planks with pulses and kickbacks with our legs. We’ve also made inward and outward circles and figure eight, did the pogo stick, some leg balancing movements, the wall climb, some push-ups, knee sweeps, light jogs, lower leg lifts in the side kick series, some rollbacks. We’ve used some water buoys for our props in this class to do the plank, the bicycle, push-ups, side planks, lean backs, arm curls and double pumps, the superman suntan exercise, and a couple of other exhausting exercises, before we’ve finished with stretches to close out the class.
For my 15th Hydro Pilates classes, my Pilates instructor returned from her vacation to do our regular normal Hydro Pilates routine in the water. We’ve warmed up with some body twists and side stretches in the cold water of the pool, which really should’ve been warmed up. We’ve did some left lifts, squats with straight and bent legs and some press and pull side stretches on both sides, and the hinge stretch. We’ve also did the plank and the one-legged plank, when we did it with one leg circle on both sides. We’ve also did arm circles and the side plank to do some sone bicycle/backpedal exercises and the side sashay/reverse sashays. The one exercise we’ve did was the one-bent arm plank with one arm on both sides. We’ve also did the tree pose, in which i chose to use the wall. We’ve also did the Warrior stretches and another set of the press and pull stretch pose, and the chair squat pose in the water, too. To finish out the session, we’ve did the mermaid side stretch and the spinal twist and the Pilates stance.