๐ฅNote: There are TWO posts for March 16th! ๐ฅ
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Hereโs the second exercise for March 16. If youโve done the Scissors already good for you! You already know how to go upside down now. If that didnโt work for you, you know: Modify, modify, modify. Ideas for that are below! This 17th exercise marks the half-way point in the Mat series ๐ฅณ
Just as a reminder, Andrea Maida writes about these three exercises (two today and one tomorrow): โHigh Scissors, High Bicycle and Shoulder Bridge: An advancement of the extension exercises, these 3 exercises build upon what was started with the Single and Double Leg Kicks. Now the front of the entire body gets a stretch, but itโs gonna cost you. Try not to topple over. Arenโt you glad you got in all that strengthening of the upper stomach earlier in the workout? The use of the seat and the back of the lower body will also be a help in the exercises that follow.โ (via pilatesandrea.com/on-the-or... ).
As always, if you need to warm-up, do at least The Hundred, maybe all of the previous 12 exercises. Then repeat this exercise 5 times with each leg.
Follow Joeโs instructions from the excerpt from Return to Life. Of course you can modify or repeat another exercise, like Rolling like a Ball.
Instructions from Online Pilates Classes โ with suggestions on how to make the exercise easier starting at about 02:28: youtu.be/jrzhdM116jM
You can read more about the exercise and written instructions at the OPC page for it: onlinepilatesclasses.com/pi...
Another set of instructions from the Pilates Lesson Plan, including a video and modification suggestions, are here: georgewatts.org/lesson-plan... (via pilateslessonplans.co.uk/fr... )
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If youโre struggling with this exercise (youโre not alone!), check out this video from Andrea Maida: youtu.be/jj8HbLP-zQk
Or try this version with a foam roller: instagram.com/reel/CcGmfKrg...
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Standing variations for exercises 16-20 (see also the Lesson Plan links above): instagram.com/reel/CZ-Y5k1A...
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Listening to this while doing this exercise is totally optional, though recommended ๐ : soundcloud.com/queen-69312/... (Unfortunately, I am not finding a video I can embed here... You gotta venture over to YouTube via the link on Queen's website, there's some nudity in the video, which is probably why... queenonline.com/news/bicycl... )
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Photo from Return to Life as published by Presentation Dynamics. Photos are far better reproduced in the paperback published by the Pilates Method Alliance in 2010, which isnโt available electronically. (See this post for the title page: healthunlocked.com/strength... )
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โ Our March MATness summary page: healthunlocked.com/strength... โ
