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Written By NaviPay Blog Contributor:
Suzanne Davis
Coastal Business Evolution, LLC

Keep On Moving, Pilates Edition!

Last week we went for it with some high intensity boot camp type moves to get the heart pumping. This week, we are introducing you to some Pilates Movements that will strengthen, lengthen and tone your full body as well as reduce stress. Pilates movements promote strength and balanced (both sides of the body) muscle development. The benefits include, but are not limited to:

  • Increased muscle strength and tone particularly your core (abdominals, lower back, hips and buttocks)
  • Greater flexibility, posture, balance and muscle control making everyday movements easier.
  • Increased mental health with improvement in focus and concentration while reducing stress and anxiety.

For a full definition of Pilates, it’s history and it’s benefits, visit the Club Pilates blog here: https://blog.clubpilates.com/what-is-pilates

This week’s moves come from Club Pilates Master Trainer, Kelsey Gephart, M.S., CPT, NPCP. Grab an exercise mat and try out these core strengthening stress busting moves:

Pilates Push-Up: Start from standing and raise arms straight overhead. Bend at the waist until hands touch the mat. Take four “hand steps” forward until you are in a full body plank. With elbows as close to the body as possible, complete 4 push-ups. From your plant then walk hand back to feed to return to standing. Repeat 3 times.

Extensions:  From prone (on your tummy) keep elbows bent and hands flat on the mat close to your underarms. Contract your abdominals and lift your upper body and legs off the mat—making sure to contract your glutes (buttocks muscles!) Repeat 8 times.

Bridge: From supine (on your back) keeping spine long, lift your hips up in one movement keeping shoulders on the mat. Be sure to contract your glutes and abdominals while lengthening your hips. Return hips to the floor. Repeat 10 times.

Dead Bug:  From supine (on your back) bring arms up to the sky and legs to tabletop (knees bent over hips). Extend right arm backwards and left leg stretched out forward. Return to starting position. Re[eat with opposite arm and leg. Keep lower back flush on the mat. Repeat 8 times.

The Hundred:  From supine (on your back) bring legs to tabletop and hands up to the sky. Breathe in and on a exhale, lower arms by your side with hands close to the hips, palms down as you raise your head neck and shoulders off the mat. Eye gaze should be at your thighs, not the ceiling. Pump the arms (flutter a few inches) by your side as you inhale for a count of five. Then through parted lips exhale to a count of five. Repeat 10 times = 100!

You can follow Kelsey Gephart and see her in action on Instagram @Kelssseyfit.

Suzanne Norton Davis
Coastal Business Evolution
NaviPay Business Development Consultant

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