Monday Motivation! Hip Twist!!

Monday's motivation is the challenging hip twist with some added leg lifts! Read more below ↓

Also late summer mat Pilates starts a week from tomorrow, on Aug 4th at 6pm and 7:15pm! 
Register online right here → https://bit.ly/latesummerpilates

View this post on Instagram

#MondayMotivation💪 Hip Twists with Leg Lifts challenging the endurance in the hip flexors and abdominals. While working through this challenging exercise it is important to not only stabilize the pelvis and torso against the weight of the legs but also the scapulae, shoulders and arms to prevent sinking into the shoulders . Leg lifts and hip twists target a large range of muscles including the transversus abdominis, deep pelvic floor, rectus abdominis, obliques, hip flexors and scapular stabilizers . Remember to breathe !! #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #pilatesleglifts #pilateshiptwist #StayHome #StayHealthy #StayPositive #StaySafe

A post shared by Susie Quarstad (@susiequarstad) on Jul 27, 2020 at 1:12pm PDT

*NEW*Late Summer Session!! and a side of Motivation Monday!

I am so excited to let you know that I have added a short, 5week, late summer session starting NEXT WEEK! Online and interactive with Zoom.
Same schedule as the current schedule but you'll need to re-register to keep it going! 💓
Online Interactive Classes begin Tuesday NEXT WEEK, July 28th!
Please don't hesitate to sign up by the end of the week to ensure we have enough people to run the class!

Tuesday Aug 4 - September 1, 2020
6pm Pilates 1
7:15- 8:30pm Pilates 2 (75 min)

And now for a little motivation on your Monday.

View this post on Instagram

Today's #MondayMotivation💪comes with a side of I'VE ADDED A LATE SUMMER online interactive PILATES SESSION!! We begin the new session a week from tomorrow so don't hesitate to sign up before registration closes! *A direct link to register is in my bio . Tuesday Evenings . Pilates 1 at 6pm . Pilates 2 at 7:15pm (75 min) . Monday's motivation is a giggle fest of Rolling Like a Ball, Seal and Open Leg Rocker making the transition from one to the next. All three movements target the transverse abdominis, the deep pelvic floor, rectus abdominis, obliques, hip adductors, hip extensors and scapular stabilizers to sustain spinal flexion and to accomplish rolling rolling back and forward . The Seal also requires isometric lateral rotator stabilization and the Open Leg Rocker demands activation of the thoracic erector spinae (deep thoracic muscles) . All three movements promote stability, mobility and balance . And everyone has FUN . Never forget that laughter strengthens the diaphragm and activities the core muscles ! #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #rollinglikeaball #pilatesseal #openlegrocker #StayHome #StayHealthy #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 20, 2020 at 4:36pm PDT

Monday Motivation!! The Pilates Teaser towards which all of the other moves build.

"A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion." -Joseph Pilates

View this post on Instagram

#MondayMotivation💪 The Pilates Teaser is a staple full body Pilates exercise targeting the transverse abdominis, rectus abdominis, external and internal obliques, deep pelvic floor, hip flexors and scapular stabilizers; and is much more effective than traditional crunches or situps as it also demands stability, mobility, sequencing, coordination, endurance and balance . Nearly every exercise we do on the mat, especially the roll up, open leg rocker and half roll back is in preparation for the Pilates Teaser yet it is no easy task to accomplish . In the two videos I have posted for today's #mondaymotivation I move through 4 different teaser preparation exercises working towards strengthening the core to accomplish the full exercise with legs adducted and extended on a diagonal reaching away from the body with the goal of stabilizing the legs, pelvis, spine and shoulders during articulation to as well as in the V shape . Video 1 . Prep 1 - Seated, maintaining pelvic imprint while lifting one leg at a time while practicing balancing just behind the sit bones while controlling and stabilizing throughout the pelvis, rib cage and shoulder girdle then transitioning into lengthening adducted legs to the diagonal and lifting the arms in sequence to the V position . Prep 2 - Learning to flex spine off mat to the teaser V using a resistance band hooked under the balls of the feet to assist rolling up to the sitting position with the legs lifted and then rolling down with the same amount of integrity . Video 2 . Prep 3 - Leaving one foot on the ground adds an element of stability to successfully roll up off the mat as well as rolling back down . Prep 4 - Beginning with both feet off the mat, legs adducted in a tabletop position then reaching feet away from the body into the diagonal while flexing spine off mat to the V position . Have FUN!!! #pilatesteaser #teaserprep #dopilates #dopilatesyoullfeelbetter #zoompilates #StayHome #StaySafe #StayHealty #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 13, 2020 at 12:13pm PDT

Monday Motivation! Side Bend!

View this post on Instagram

#MondayMotivation💪 I hope everyone had a SAFE and fun 4th of July weekend! 🎇🎆 Mondays after holidays are always a little tough to kick start so today I chose a challenging exercise that also has the benefit of stretch and stimulation of the fascial system. Side Bend Prep with supporting knee on mat . Side Bend . Side Bend Twist . Targeting the transverse abdominis, pelvic floor, internal and external obliques, hip extensors, multifidus, scapular stabilizers as well as the hip abductors and adductors. Focusing on the goal of maintaining shoulder, ribcage and pelvic stabilization. The twist rotation adds an extra challenge of balance, strength and stability in the supporting scapula, shoulder and arm. #pilatessidebend #sidebend #sidebendprep #sidebendtwist #MondayMotivation #dopilates #dopilatesyoullfeelbetter #zoompilates #StayHome #StaySafe #StayHealthy #StayPositive

A post shared by Susie Quarstad (@susiequarstad) on Jul 6, 2020 at 11:12am PDT