Chest Expansion Pilates with Mat, and magic circle #chestexercises #postureexercises
Chest expansion improves posture and breathing I hope you've defined your reasons for a more muscular upper body. If you missed last week's article, I explained my reasons for having a stronger upper body. As we continue towards the theme of upper body strength, we are now on part 2 - the chest. Chest Expansion is a skill we should all acquire when we exercise. Watch this simple cue and apply it in every single exercise in your Pilates routine, and I guarantee you that you will start to feel more powerful in your chest muscles. Go to 5:15 mins - Chest expansion, not chest contraction from video. Remember that our head tilt is more pronounced today than 5 or 10 years ago. Because of that, we must continue to be aware of our head placement in every exercise. Before you try the simple cue, follow these two steps: Step 1. Make sure that you warm up well, which I teach at the beginning of the class. Step 2. Having a mirror handy is very useful - because awareness is key when you want to improve your posture. While working and implementing this theme - chest expansion in this Mat routine- I realized how Joseph Pilates thought of everything when he created these exercises - how genius! Your mat routine will take a new focus if you also pay attention. Here're the cues for today. 7:52 - Foam roller upper back and neck release Cues for maintaining good neck alignment throughout. 9:28 - Mat level 2 focusing on correct alignment for stronger neck and upper body strength. 11:33 - The Roll-up with ankle weights and small dumbbells 13:36 - The single-leg circle 15:16 - The Rolling like a ball 17:00 - The Stomach Series All 21:14 - The Spine Stretch 26:15 - The Open leg rocker 26:15 - The Corkscrew is mild, with arms at the back 28: 33 - The saw 29:40 - The swan maintains the neck-to-throat connection at the end, opens the throat, and releases the front of the neck. NO CHILD POSE 30:50 - The single leg kick - how to contain the kicks 32:10 - The double leg kick - how to maintain the chest expansion 33:15 -The side leg kicks - how to keep the neck from feeling the strain 38:10 - The Teaser uses small weights, 0:5kg or 1kg - watch for the benefits 1/ seated 2/ seated with twist 3/ leg straight 4/ full Teaser with a twist 41:32 - The seal - chest expansion 42:53 - Pushups with the magic circle for people who don't like pushups or who are working on building strength Once you've had a chance to watch and do today's video share your thoughts. Hey, my name is Jeanique, and I have been practicing and learning about Pilates for more than ten years. I help women feel strong to continue doing the things they love. --------------------------------------------------------------------------------------------------------------------------- You can also follow me : Facebook: / jeaniquepilates Instagram: / jeaniquepilates --------------------------------------------------------------------------------------------------------------------------- Jeanique is a Classical Pilates Master Teacher and a Licensed Teacher Trainee for The Pilates Center Teacher Training Program in Boulder, Colorado. She is currently based in Dubai.
