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Ranna | Atlanta Pilates Instructor

@modifythemethod

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Top Instagram Posts of Ranna Atlanta Pilates Instructor

Ranna Atlanta Pilates Instructor’s Most liked posts from the last 30 uploads.

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💖🙌💓Happy Friday! Recruit those GLUTES and contract the abs to protect that lower back! 💖🙌💓 Let me ask a quick question… Have you ever felt your low back get angry during glute bridges? Or maybe your hamstrings are doing all the work? Or maybe just quads? Hey…maybe you even feel your traps and shoulders! Answer yes to one of these?…Or maybe all of these? 🙋‍♀️😁 Never fear! We are here to help! We call it the GLUTE BRIDGE for a reason…Not because these other muscles should be working, but because your GLUTES should be powering the move. Next time you are on the mat or the reformer, see if you can power up through those glutes before you even begin to lift off! Special shout-out to my friend pilatesbylayah for shooting this fun video with me today — we had a blast! Stay tuned for more!💞🥰 #pilates #thestudiopilates #pilatesfun #functionalmovement #reformerpilates #glutebridge #posteriorchain #pilatesbridge #pilateswithinjury #modifiedpilates #painfreemovement 2023-04-01 01:07:24 .. 152 +172% 3 -13%
🍀🌈💰Try this Side Lying Balance Series for good luck today! 🍀🌈💰 The Setup: ✅ Lie on side and line up ears, shoulders, hips, knees, and ankles. Reach bottom arm straight above head, rest head on it. Lift ribs away from mat so spine and neck stay aligned. ✅ Other hand rests on the mat in front of your belly. Use this hand to help stabilize your body, but don't depend on it. Rely on abs instead. ✅ Move legs slightly forward of hips. This helps balance and protects lower back. ✅ Double check line. Shoulders stacked one on top of other, as are hips. Ears, shoulders, and hips are in straight line - knees and ankles a little in front. Progression 1️⃣: Extend knee by driving heel towards the wall. Keep ankle flexed. Try to aim the heel high, but keep knee and toe facing forward. To modify further, keep heel and knee in like with hip (parallel). Progression 2️⃣: Prop head up on hand if more comfortable. Make sure you are still lifting through core to keep head/neck/spine aligned. Progression 3️⃣: Add ankle weight. No more than 2lbs. Progression 4️⃣: Weight bearing arm. Elbow bend 90 degrees, fingers facing forward. Elbow stacked under shoulder with no sagging. Head/neck/spine aligned. Progression 5️⃣: Extend top arm. Keep in line with shoulders. Progression 6️⃣: Add wrist/hand weight. Inhale and reach hand over head, but be careful the ribs don’t flare. Exhale to draw knee toward elbow. Be mindful: *Eyes stay forward. *Keep shoulders and hips stacked. *Keep pelvis neutral- no arched back or butt tuck. *Core active throughout. Top: tavinoir Bralette: tavinoir Bottoms: tavinoir Socks: tavinoir Mat: gaiam Weights: bala #modifythemethod #pilatesinstructors #exercisevideos #pilatesmat #pilatesvideo #matclass #athomeworkout #bodyweightworkout #matpilates #pilatesprogression #pilatesmodification #practicemakesprogress #stabilitytraining #pilatesstrong #atlantafitness #weloveatl #sidelying #pilatescore #pilatessidelying #pilatesmultitasking #gluteusmedius #coreconnection #tavinoir #taviteam #gaiammat #bala #balabangles 2021-03-17 21:11:59 .. 117 +110% 10 +191%
Not everything...✨✨✨ Movement should be challenging, but it shouldn’t be painful. Understanding the subtle nuance between hard work and pain is important. For example, you definitely need a modification if something feels sharp or stabby instead of feeling that softer sensation of, 2021-03-03 23:56:31 Not everyth.. 62 +11% 5 +45%
🔥⚡️🔥Try this side plank progression to target arms, shoulders, glutes, and core! 🔥⚡️🔥 The primary muscles used are the obliques, along with the gluteus medius and gluteus maximus to stabilize the hips. Your shoulder stabilizers keep you aligned as well. This exercise doesn't put pressure on your lower back or neck as many core exercises do. In pregnancy, the side plank is preferred as it places less stress on the center abdominal muscles. It is a balancing exercise and you will be building your balance and coordination. This exercise can help you be able to sustain good posture and ease of movement by building a strong core and better balance. The basics: - Lie on your side, knees bent and hips stacked. - The elbow of your right arm is directly under your shoulder. - Head is directly in line with your spine. - Engage abdominal muscles, drawing your belly toward your spine. - Lift your hips from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position. - After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat. Progression 1️⃣: Lift top knee and lower. Control, no swinging/dropping. Progression 2️⃣: Extend top leg and lift and lower. Progression 3️⃣: Top leg stays lifted, bend and extend from the knee. Keep knees hip and ankle parallel and in one straight line. Progression 4️⃣: Extend legs and stagger feet, one in front of the other, lift the hips and knees Progression 5️⃣: Add a rotation, exhale as you weave the top hand under oblique (side) closest to the mat, inhale to return to start. Make sure head follows the hand Be mindful: *No hip sagging *Don’t roll hips or shoulders forward *Don’t look down at feet *Don’t hold the plank for too long Top: tavinoir Bralette: tavinoir Bottoms: tavinoir Socks: tavinoir Mat: gaiam #atlpilates #pilatesinstructor #exercisevideos #pilatesmat #pilatesvideo #matbasedclass #thepilatesclass #bodyweightworkouts #pilatesprogressions #pilatesmodifications #sideplankmodification #sideplank #sideplankprep #spinalmobility #spinalstability #pregnancysafepilates #taviteam 2021-01-21 20:56:12 .. 130 +133% 9 +162%
✨🎄⛄️Happy Holidays⛄️🎄✨ Try these core progressions is you have a few minutes to lay down on your mat👍 Remember to move slowly and keep breathing! The Basics - Start lying on your back on the mat with knees bent and feet flat on the floor. Your spine should be neutral (no tuck or arch) and shoulders relaxed. Inhale. - Exhale, draw in your ribs and contract your abdomen as you raise one leg. Raise it until the thigh is straight up with your knee over your hip and your knee is bent so your shins are at 90 degrees, with your ankle in line with your knee. Follow with lifting your other leg into the same position. - Slowly lower your knees to one side a few inches. - Exhale as you bring your knees back to center. - Inhale and lower the knees to the opposite side. - Exhale and lower your legs one at a time back to the floor. Progression 1️⃣: Lower the knees a few more inches to intensify. Progression 2️⃣: Separate knees and ankles to hip width. Flex ankles. As you lower, it becomes more difficult to keep them separated. They naturally want to squeeze together and move as one unit. Progression 3️⃣: Extend one leg at a time while thighs stay in same position. You may have to modify (like me with the left leg) if you have tight hamstrings by not extending the leg fully. Progression 4️⃣: Extend one leg and then the other leg, so both legs are moving at the same time. Progression 5️⃣: Extend both legs out at the same time and them pull them back to table top. you can make this more challenging by using “Progression 2” as your Be mindful: *Keep arms wide with palms facing down for more stability. *Keep knees in line over hips, not tucked toward chest *Keep both shoulders on the mat. As you lower the knees, your opposite shoulder will try to lift *Keep pelvis neutral - no arched back or butt tuck. Top: fpmovement Bottoms: asos Socks: tavinoir Mat: gaiam #atlantapilates #pilatesinstructors #exercisevideo #matpilates #pilatesvideos #matclass #homeworkout #bodyweightworkout #pilatesprogression #pilatesmodification #practicemakesprogress #mobilitytraining #stabilitymobility #atlantafitness #weloveatl #obliquepilates #pilatescore #corepilates 2020-12-29 06:52:52 .. 119 +113% 9 +162%
⛄️🎄✨🥰Happy Holidays Pilates Friends! 🥰🎄✨⛄️ 2020-12-25 21:19:21 ⛄.. 45 -19% 1 -71%
✨🎄⛄️Happy Holidays⛄️🎄✨ Try these multi-tasking movements when you don’t have much time to workout👍 Remember to move slowly and keep breathing! The Basics - Lie on your back with hands at sides, knees bent, and feet flat on the floor under your knees. Keep pelvis in neutral (natural S curve present, no butt tuck or arch). - Draw in abs and contract glute muscles. Push through heels and raise hips to create a straight line from knees to shoulders. - Make sure glutes/hamstrings/spine extensors are kicking on by sending tailbone to the back of knees and by pulling heels towards butt. - Keep belly pulled in to protect lower back. - Slowly lower back to start position. Progression 1️⃣: Extend hands to ceiling in line over shoulders. Progression 2️⃣: Add weights with chest press. Progression 3️⃣: Extend one leg to ceiling. Progression 4️⃣: Hold single leg bridge and lower one arm forward to the ground at a time without shifting hips or shoulders. Progression 5️⃣: Lower one arm backwards to the ground at a time without shifting hips or shoulders. Longer lever = more challenge for abdominals. Progression 6️⃣: Lower BOTH arms backwards to the ground at a time without shifting hips or shoulders or arching the back. Progression 7️⃣: Lower extended leg forward toward the ground a few inches while reaching both arms backwards. Be mindful: *Keep chin away from collarbone. *Keep shoulder blades wide - not pinched together. *Keep pelvis neutral - no arched back at the top or butt tuck. Top: fpmovement Bottoms: asos Socks: tavinoir Mat: gaiam Weights: prosourcefit #modifythemethod #pilatesinstructors #exercisevideos #pilatesmat #pilatesvideo #athomeworkout #bodyweightworkout #matpilates #pilatesprogression #pilatesmodification #practicemakesprogress #stabilitytraining #pilatesstrong #atlantafitness #weloveatl #glutebridge #pilatesarms #pilatesarmvariation #pilatesmultitasking #gluteburn #unilateralbridge #unilateralarms #tavinoir #taviteam #freepeoplemovement #asos #gaiam #christmasworkout #christmaspilates #pilateschristmas 2020-12-25 03:17:03 .. 100 +79% 6 +74%
🧜‍♀️🤸‍♀️ Frontal Plane Series: Side Bend Progressions🤸‍♀️🧜‍♀️ Lateral bends are one of my favorite exercises because they open your side body, lengthening the muscles between the ribs and pelvis. If you have a desk job, this should be an everyday stretch! The Basics: - Stand on the mat with feet externally rotated double hip width apart. Draw belly to your spine, and imagine your torso is between two sheets of glass. Both hands are stacked over the forehead as you sit upright. Like most Pilates exercises, the support for the move comes from the abdominals. - Keep your shoulders down, away from your ears. - Lengthen your spine and stretch up through the center of your body. Extend your spine so far up that you have nowhere left to go with the stretch but to take it over to the side. - Do not let your ribs pop forward as you curve to the side. - Keep your shoulders down and your scapula settled in your back, even at the farthest point of your reach. - To initiate your return, exhale and use your abs to begin to lift your torso up to center. - Repeat two to three times and switch sides. Progression 2: Add in lower body. Bend the knees and hold squat position with butt tucked under while bending side to side. Progression 3: Add a balance challenge. After you come back up through center, add a knee pull for the opposite leg. Control the lift (no momentum). ‼️Common Mistakes ❌Arched Back Stay neutral. Do not let your back arch, your ribs pop out, or your shoulder twist inward. ❌Raised Shoulders Keep your shoulders down and your scapula engaged in your back. ❌Craned Neck The head moves as an extension of the spine. Don't tilt it in any direction. Top: kodak Bottoms: aerie Socks: tavinoir Mat: gaiam Weights: prosourcefit #pilatescues #pilateshowtovideos #pilatesmatvideos #pilatesathome #obliqueprogressions #abdominalprogression #obliqueserieschallenge #pilatesobliqueseries #pilatesobliques #transverseabdominals #sideabprogressions #sidebends #frontalplaneworkout #frontalplaneprogression #lateralprogression #athomepilates #pilatesprogress #pilatesmod #mobilitystability #atlfitnessinstructor #atlpilates #pilateslateralworkout #plyometrics 2020-12-24 00:14:11 .. 80 +43% 2 -42%
🧜‍♀️🔎🤸‍♀️Planes of Motion Pt. 3 - Where is my Frontal Plane?🤸‍♀️🔍🧜‍♀️ Movement occurs simultaneously in all three planes of motion, and we must be ready and willing to respond to a rapidly changing environment. We can improve our ability to respond to such constant change by learning to incorporate exercises that target not only movement in the Sagittarius plane, but also movement in the frontal and transverse planes. These exercises can help to stabilize the core, while increasing mobility in the hips and thoracic spine. Additionally, by integrating increased balance to our musculature, we help to make our bodies stronger, healthier and more resistant to injury. Imagine each plane as a plate of glass that cuts the body into halves. 𝐒𝐚𝐠𝐢𝐭𝐭𝐚𝐥 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into left and right halves. Forward and backward movements. 𝐅𝐫𝐨𝐧𝐭𝐚𝐥 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into front and back halves. Side-to-side movements. 𝐓𝐫𝐚𝐧𝐬𝐯𝐞𝐫𝐬𝐞 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into top and bottom halves. Twisting movements. Another way to visualize frontal plane movement is to imagine two plates of glass pressed up against the front and back sides of the body, creating a channel where the body can only move left or right, not forward and backward. Frontal Plane exercises include: Lateral (side) arm raises, lateral leg raises, side lunges, and side bends. #modifythemethod #modifyingpilates #pilatesprinciples #moveyourbody #slowandcontrolledmovement #corestability #getupandmove #timeundertension #micromovements #controlyourcore #pilatescorecontrol #precisemovement #pilatesanatomy #anatomyandphysiology #frontalplane #frontalplanemovement #planesofmovement #planesofmotion #3dmovement #daytodaymovement #functionalfitness #painfreeworkout #spinestability #trunkstability #sidebends #laterallifts #lateralraise #pilatespractice #josephpilates #thepilatesmethod 2020-12-23 07:12:44 .. 47 -16% 1 -71%
If you’ve already seen these, feel free to keep scrolling. I am adding old how-to’s to Reels for people who prefer quick visual content. Thanks!🤗 💥Tired of pushups getting you down? Try these!💥 Beginner: Start with feet parallel and hip width apart. Stand about 2 feet from a wall with arms straight out in front. Palms should be on the wall at shoulder height and shoulder width apart with fingers pointed toward the sky. If you feel like you’re reaching too far, move your feet closer to wall. Start with 10 calf raises. Hold the raised position, bend elbows, and begin to lean your body toward the wall until your nose almost touches it. Ensure your back stays straight and your hips don’t sag. Push back to the starting position and repeat. Intermediate: Bend elbows half way and hold as you draw the abdominals in. Without twisting the hips, slowly reach the left leg back 5 inches off the ground. Return foot to start position and try on the other side. Increase the duration of the hold or add pulses to create more challenge. Advanced: Bend elbows halfway and hold. Without twisting the hips or shoulders, lift left hand off the wall and slowly place it behind the lower back. Hold. Increase duration of hold or add single arm push up for more challenge. Return hand to original placement and try on the other side. Top panteaclothing Bottoms gyder Socks tavinoir Mat gaiam #modifythemethod #pilatesinstructors #workoutvideo #matpilates #homeworkout #bodyweightworkouts #calisthenics #pilatesprogress #modifiedpilates #practiceforprogress #mobilitytraining #stability #atlfitness #atlanta #decaturgeorgia #weloveatl #pushup #pushupchallenge #unilateral #wallpushup #corecontrol #tavinoir #gripsocks #panteaclothing #glyder #gaiam #workout #yogamat #pilatesmethodalliance #contrology 2020-12-22 21:06:43 If you’v.. 1 -98% 0 -100%
🧜‍♀️🤸‍♀️ Frontal Plane Series: Mermaid Progressions🤸‍♀️🧜‍♀️ The Basics: - Sit on mat with legs criss-crossed. Draw belly to spine, and imagine your torso is between two sheets of glass. Like most Pilates exercises, the real support for the move comes from abdominals. - Extend left arm straight up above head. Keep left shoulder down, away from ear. Bring the inside of arm as close to ear as you can w/o hiking up shoulder. - Keep left hip grounded as you lengthen spine and the stretch moves up through the center of your body. Extend spine so far up that you have nowhere left to go with the stretch but to take it over to the side. - Do not let ribs pop forward as you curve to the side. - Keep shoulders down and scapula settled in your back, even at the farthest point of reach. - To initiate return, send left sit bone down toward the mat. Then use abs to begin to bring your torso up. Progression 1️⃣: Sit on the floor with both legs folded to the left side. Make sure the back foot is flat to the floor to protect your knee. Progression 2️⃣: Mermaid from standing with external rotation. Progression 3️⃣: Add in lower body. Squat as you lift back into the start position each time. Progression 4️⃣: Add a balance challenge. As you reach into the mermaid stretch, lift the opposite leg laterally with control (no swinging). Progression 5️⃣: Add weight. Hold your dumbbells with palms facing open to the sky. ‼️Common Mistakes‼️ ❌Arched Back Stay neutral. Do not let your back arch, your ribs pop out, or your shoulder twist inward. ❌Raised Shoulders Keep your shoulders down and your scapula engaged in your back. ❌Craned Neck The head moves as an extension of the spine. Don't tilt it in any direction. Top: kodak Bottoms: aerie Socks: tavinoir Mat: gaiam Weights: prosourcefit #pilatescue #pilateshowtovideo #pilatesmatvideo #pilatesathome #obliqueprogression #abdominalprogressions #obliqueseries #piltesobliqueseries #pilatesobliques #transverseabdominals #pilatesobliques #sideabprogression #frontalplaneworkout #frontalplaneprogression #lateralprogression #mermaidvariation #mermaidprogressions #athomepilates #pilatesprogress #pilatesmod 2020-12-22 02:43:50 .. 93 +67% 6 +74%
❌Transverse Plane Series: Pilates Criss-Cross Variations❌ The Basics: - Place hands behind head, supporting the base of the skull. Keep the elbows wide. - Exhale & pull abs into a deep scoop, and leave pelvis in a neutral position (not tucked or tipped), curl chin and lift shoulders off the mat up to base of shoulder blades. Ensure shoulder blades stay down. - Keep elbows wide, exhale rotate torso toward the right thigh, and reach left hand toward the outside of right shin. - Inhale as you bring the trunk through center, staying lifted - Exhale to rotate upper body toward the left, reach right arm across. Keep chest open and elbows wide the whole time. Progression 1 : Pull right knee, exhale, and lift towards the right. Inhale to come back to center. Exhale and cross to opposite side while pulling left knee. Progression 2 : Take out the pause in the center. Inhale as you rotate back through center. Exhale as you twist, lift, and hold. Progression 3: Hands stay behind head, toes tap to the floor as you alternate sides. Progression 4: Extend legs to sky inline over hip. Keep elbows wide, exhale rotate torso toward the right thigh, and reach left hand toward the outside of right shin. Inhale as you bring the trunk through center, staying lifted. Reach toward the left. Progression 5: Reach and lift to opposite ankle, and take out the pause in the center. Progression 6: Lower left leg as you rotate to the right and reach across to outside of right thigh. Inhale as you rotate through center. Exhale as you twist across to left and lower right leg. Top: hardtailforever Bottoms: gapfit Socks: tavinoir Mat: gaiam #pilatescues #pilateshowto #pilatesmatvideos #pilateshomevideos #abprogression #abdominalprogression #abseries #pilatesabseries #pilatesabs #crisscrossabs #transverseabdominals #pilatesoblilques #sideabseries #transverseplaneworkout #transverseplaneprogression #chestliftprogression #chestliftvariation #athomeworkout #pilatesprogressions #pilatesmodifications #mobilityversusstability #mobilityandstability #atlantafitnessinstructor #pilatescoreworkout #pilatescorestability #pilatesmethodalliance #pilatesology #pilatesanytime #tavinoir 2020-12-09 03:11:11 ❌Transverse Plane.. 83 +49% 6 +74%
❌🔎Planes of Motion Pt. 2 - Where is my Transverse Plane?🔍❌ We live in a 3D world. Our bodies need the ability to move in all three dimensions. Imagine each plane as a plate of glass that cuts the body into halves. 𝐒𝐚𝐠𝐢𝐭𝐭𝐚𝐥 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into left and right halves. Forward and backward movements. 𝐅𝐫𝐨𝐧𝐭𝐚𝐥 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into front and back halves. Side-to-side movements. 𝐓𝐫𝐚𝐧𝐬𝐯𝐞𝐫𝐬𝐞 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into top and bottom halves. Twisting movements. Then, imagine each of those planes to be a track that the body is moving on, like a monorail. If a movement seems to mostly track along one plate over the others, it can be classified as being predominately in that plane of motion. Of these three planes, we are most likely to neglect the transverse plane while training — and that’s a mistake. In our day-to-day lives, we rotate all the time: to check for oncoming traffic, to pass something to the person next to us at the table, and to put on a jacket. Primarily, transverse training helps prevent injury. Here’s why: The muscles that function in the transverse plane — such as the obliques on the sides of your torso — don’t just help you rotate; they prevent you from rotating too much. Transverse movements are a bit challenging to define as simply labeling them rotation-based movements is a bit of a misnomer; however, any movement you perform that involves rotation about the hip and trunk is considered transverse. Transverse Plane exercises include: Saw variations, wood chops, cross-cross abs, and “bow and arrow pull.” #modifythemethod #modifyingpilates #pilatesprinciples #moveyourbody #slowandcontrolledmovement #corestability #getupandmove #timeundertension #micromovements #pilatescore #pilatescorecontrol #precisemovement #pilatesanatomy #anatomyandphysiology #transverseplane #transverseplanemovement #planesofmovement #planesofmotion #3dmovement #daytodaymovement #functionalfitness #painfreeworkout #aroundtheworldmotion #spinestability #trunkstability #trunkrotation #hiprotation #pilatespractice #josephpilates #thepilatesmethod 2020-12-03 00:48:09 .. 54 -3% 3 -13%
🪓❌Transverse Plane Series: Standing Wood Chop Variations❌🪓 Transverse plane - passes through the middle of the body and divides the body horizontally in an upper and lower half. Rotation types of movement occur in this plane. Step 1: Stand with neutral spine (no tuck or arch) and feet wide with externally rotation. Keep legs straight, but knees soft. Rotate shoulders 45 degrees to the left, but keep hips square, facing the front. Activate abs drawing belly to spine. Inhale as you reach arms to sky with palms facing in. Don’t allow rib cage to flare. Exhale and bend elbows, then extend arms as you rotate across to reach right ankle. Spine is now rounded and still only shoulders are turned, not hips. Eye gaze is toward right foot. Reverse to reach to sky again. Try 10x, then start reaching left. *You can modify by reaching hands across to right knee (instead of foot) if hamstrings are still too tight. Step 2: Add a controlled external squat by bending the knees when elbows bend on the way down. Straighten legs as you reach across and down, then bend again as you reverse on the way up. Step 3: Keep legs and arms straight. Instead of bending elbows before rotation, keep arms extended and reach forward and across as if you are reaching over an invisible barrel. Keep rotating shoulders to reach to right ankle. Pull belly toward spine. Step 4: Add weights, and add external squat hold. Instead of rotating and reaching to right foot, rotate and reach to right knee. Eyes follow to knee. Inhale as you reach back up left. Top: hardtailforever Bottoms: gapfit Socks: tavinoir Mat: gaiam Weights: prosourcefit #atlantapilates #atlantapilatesinstructor #modifiedpilates #modifiedfitness #woodchophowto #pilateswoodchop #pilatesobliques #obliqueworkout #woodchopvariations #transverseplane #transverseplanepilates #axialplanemovement #transverseplanemovement #pilatescorechallenge #pilatescoreworkout #fullbodyworkout #noequipmentworkout #modifiedworkout #shoulderstability #externalsquat #spinalhealth #spinalrotation #modifiedpilatesmethod #pilatesobliques #pilatestransverseabdominals #pilatesstepbystep 2020-11-30 22:10:17 🪓❌Transve.. 92 +65% 4 +16%
🦩Glute Bridge Pilates Progressions🦩 Beginner: Lie on your back with hands at sides, knees bent, and feet flat on the floor under your knees. Keep pelvis in neutral (natural s curve present, no butt tuck or arch). Draw in abs and contract glute muscles. Push through heels and raise hips to create a straight line from knees to shoulders. Make sure glutes/hamstrings/spine extensors are kicking on by sending tailbone to the back of knees and by pulling heels towards butt. Keep belly pulled in to protect lower back. Hold for 20 to 30 seconds, and then slowly lower to start position. Intermediate: In lifted position, keep pelvis neutral and stable as you begin to lift the right foot an inch off the mat. If you feel any pain in the lower back, keep both feet down and instead build up strength by increasing the duration of the hold at the top. If you can stay stable, try to lift the right foot an inch. Return foot to start. Increase the height of the lift to eventually get to a table top knee position. Slowly lower the feet back to parallel start position without hips twisting. Advanced: Balance on single leg while opposite leg is in table top position. Extend the table top leg to the sky while keeping the ankle and knee in line with the hip. Hold for 5 seconds, then bend knee back to table top before lowering the foot back to the ground. Be mindful: *Keep chin away from collarbone. *Keep shoulder blades wide - not pinched together. *Keep pelvis neutral - no arched back at the top or butt tuck. Top: hardtailforever Bottoms: beyondyoga Socks: toesox Mat: gaiam #modifythemethod #pilatesinstructor #exercisevideo #pilatesmat #pilatesvideo #matclass #athomeworkout #bodyweightworkout #matpilates #pilatesprogression #pilatesmodification #practicemakesprogress #mobility #stabilitytraining #pilatesstrong #atlantafitness #atlantafitness #bridge #bridgeprogression #glutebridge #coreconnection #toesox #hardtail #beyongyoga #gaiam #workoutwhenever #pilatesmethod #workoutreels #plyometricsreel #instagramreel #bridgereel 2020-11-29 22:43:36 🦩Glute Bridge Pilat.. 3 -95% 0 -100%
🔥✨Walk Out Plank Progressions✨🔥 Beginner: Start standing tall, spine neutral, feet parallel. Exhale as you nod chin toward collarbones. Pull belly button in and roll down as you round spine until you are in a forward fold position reaching for toes. (Bend the knees slightly if hamstrings are too tight.) Relax breathing and feel the stretch. Engage abs as hands reach floor. As hands hit the mat, slowly lean forward and feel weight transferring to hands. One hand at a time slowly walk body out a few feet (heels lift off mat.) Slowly return by walking hands back one at a time until you feel the weight transfer back to feet and you return to starting position feeling the stretch again through your hamstrings. Exhale as you roll your spine all the way back up to standing position. Intermediate: From folded position, walk hands out until you come to a full plank position (shoulders over hands, eyes on the mat and a straight line from your head to your heels.) Re-activate core by pulling your belly button up towards your spine. HOLD here for 10-15secs. Slowly return by walking hands back one at a time, feel weight transfer back to feet. Eye gaze transfers from the floor to your inner thighs. Return to the folded position. Roll spine all the way back up to start position. Advanced: In plank position, lift one leg as you point foot to find length. Hold for a few seconds if you can, then slowly lower foot, and then try to lift the opposite foot. Make sure hips stay square facing the ground and spine stays neutral. You are looking for length, rather than height on the leg lift variation. Follow previous steps to return to start position. Top: hardtailforever Bottoms: beyondyoga Socks: toesox Mat: gaiam #modifythemethod #pilatesinstructor #pilateslovers #matpilates #pilatesprogression #yogamodification #pilatesmodification #pt #movementasmedicine #findingabalance #mobility #stabilitytraining #physicaltherapy #atlantafitness #atlfit #weloveatl #plankprogression #movingplank #walkoutplank #corecontrol #toesox #hardtailforever #beyongyoga #gaiam #pilatesmethod #contrology #tikibar #fitnessreel #instareels #pilatesreel 2020-11-29 22:40:36 🔥✨Walk Out Plan.. 1 -98% 0 -100%
🧨🔥Sagittal Plane Series Pt. 2🔥🧨 Beginner: Start in 4pt kneeling stance (fingers spread wide, wrists and soft elbows lined up underneath shoulders, knees aligned parallel under hips). Make sure head stays in line with tailbone, not dropped. Draw abs in and keep shoulders wide and plugged into the shoulder girdle. Without twisting shoulders or hips, extend right leg back in line with hip. Keep hip stable as you slowly bend and extend knee. Work up to 10x each side. Intermediate: From 4pt kneeling with hands down, keep core engaged. Curl toes under and lift both knees to hover 3 inches off the ground. Spine stays neutral (no tuck, no arch). Without twisting hips, extend right leg back in line with hip. Keep hip square and stable as you slowly bend and extend knee while keeping the opposite knee in hover position. Work up to 10x each side. Advanced: From 4pt kneeling with hands down, keep core engaged. Draw belly to spine (scoop) and pike hips toward sky. Send weight backwards, pressing the backs of knees toward the wall behind you. Heels stay lifted. Shoulders stay plugged in away from ears. Without twisting hips, extend right leg up (ankle in line with hip and shoulders). Slowly bend and extend knee (mobility), nothing else moves (stability). Work up to 10x each side. ++Advanced: From advanced position, keep right knee bent and hips squared and stable. Lower left knee down to “intermediate” hover position. Back shifts from flexed spine to neutral spine. Pike hips back up and bend and extend knee again. Work up to 10x each side with 2 bend/extends at the top. *can be done on elbows to modify further. Top: musesonly_yoga Bottoms: gaerie Socks: tavinoir Mat: gaiam #modifythemethod #pilatescues #pilateshowto #exercisevideo #pilatesmatvideo #pilateshomevideo #4pointkneelingprogression #sagittalplaneworkout #sagittalplaneprogression #downwarddogvariation #athomeworkout #bodyweightworkout #calisthenics #pilatesprogressions #pilatesmodifications #mobilityvsstability #mobilitystability #atlantafitnessinstructor #pilatescore #gluteworkout #fullbodyworkout #pilatesmethodalliance #pilatesology #pilatesanytime #tavinoir #aerie #gaiam #musesonly 2020-11-25 22:31:33 🧨🔥Sag.. 114 +104% 18 +423%
🌟🔥Try out these ab progressions w/ optional chest lift! 🔥🌟 Beginner: Start on your back with your neck elongated, spine in neutral, knees bent, and feet on floor. The natural curve of the lower spine should create a slight lift off the mat. Pull your abs in as you lift your right knee to table-top position. Be mindful that your knee stays aligned over your hip. Draw your left knee to the same position, then slowly begin to lower the right foot then the left foot back to start position. Try to not let your back arch as you lift or lower. Pulling your abs in will stabilize your spine. Repeat starting with opposite leg. Intermediate: Lift your hands a few inches off ground and reach through your pinkies. As you exhale, slowly pull your belly button in toward your spine. Your lower back will begin to press against the mat as you tilt your chin down and lift your upper spine up. Lead with the front of your chest. Draw the knees to table-top and alternate toe taps. Exhale as you slowly lower back to the mat. Start with your shoulders, keeping your abs drawn in, then your neck. The back of your head should reach the mat last. Advanced: Once you have lifted the chest, reach the toes to the sky, aligned over the hips. Alternative dropping one leg down to a more challenging position. Creating a longer lever here puts more strain on the abs. Keep your belly button pulled toward your spine to stabilize. Move slowly with intention, no momentum! Top fpmovement Bottoms gapfit Socks tavinoir Mat gaiam #modifythemethod #pilatesinstructor #poolsidepilates #pilateslovers #matpilates #pilatesprogressions #pilatesmodifications #modifyyourlife #practicemakesprogress #getupandmove #movementismedicine #findingbalance #stabilitytraining #pilatesstrong #atlantafitness #atlfitness #decaturga #weloveatl #chestlift #chestliftprogressions #neckinjury #abdominalworkout #tavinoir #freepeoplemovement #gapfit #gaiam #workoutwherever #lateralbreathing #pilatesmethod #contrologypilates 2020-11-24 02:20:14 🌟🔥Try out the.. 1 -98% 0 -100%
🤷‍♀️🔎Planes of Motion Pt. 1 - where is my Sagittal Plane? 🔍🤷‍♀️ We live in a 3D world. Our bodies need the ability to move in all three dimensions. Poor range of motion and instability in just a single joint can cause over compensation which can lead to chronic pain and injury. By improving 3D movement, you reduce your risk for injury and are more likely to achieve your fitness and life goals. Also, your ability to function day-to-day will also become easier. Loading groceries, playing with the kids, and even doing yard work will become effortless and more enjoyable… or at least “less un-enjoyable.” Imagine each plane as a plate of glass that cuts the body into halves. 𝐒𝐚𝐠𝐢𝐭𝐭𝐚𝐥 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into left and right halves. Forward and backward movements. 𝐅𝐫𝐨𝐧𝐭𝐚𝐥 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into front and back halves. Side-to-side movements. 𝐓𝐫𝐚𝐧𝐬𝐯𝐞𝐫𝐬𝐞 𝐏𝐥𝐚𝐧𝐞 - Cuts the body into top and bottom halves. Twisting movements. Then, imagine each of those planes to be a track that the body is moving on, like a monorail. If a movement seems to mostly track along one plate over the others, it can be classified as being predominately in that plane of motion. If an exercise is primarily made up of flexion and extension joint motions, it is classified in the sagittal plane. Sagittal Plane exercises include squats, front/back lunges, walking/running, vertical jumping, bicep curls, calf raises, and climbing stairs. #modifythemethod #modifyyourlife #pilatesprinciples #moveyourbody #slowandcontrolledmovement #corestability #getupandmove #timeundertension #micromovements #pilatescore #pilatescorecontrol #precisemovement #longleanlines #atlantawellness #sagittalplane #sagittalplanemovement #planesofmovement #planesofmotion #3dmovement #daytodaymovement #functionalfitness #painfreeworkout #aroundtheworldmotion #showupforyourself #talkyourselfintoit #pilatespractice #josephpilates #takeabreakandmove #moveawayfromthedesk 2020-11-23 22:57:38 .. 60 +8% 3 -13%
🌊🌺🍃Poolside Pilates - Baby Push Up Modifications 🍃🌺🌊 Beginner: Start in 4pt kneeling stance (fingers spread wide, wrists and soft elbows lined up underneath shoulders, knees parallel aligned under hips). Draw draw abs in and keep the shoulders wide and plugged into the shoulder girdle. Bend elbows to lower chest to the ground. Keep your gaze in front of your fingertips so neck stays long. Push yourself back up to start, but be mindful you don’t lock out elbows. Intermediate: Start in 4pt kneeling stance. Extend left leg back where ankle is in line with hip and shoulder. Reach through the toe to find length. As you bend elbows to lower chest to the ground, the elongated leg should lift towards the sky so you create a seesaw with your body. Return to start position and try on the other side. Advanced: Start in 4pt kneeling stance and walk knees behind hips so back is angled and long. Curl toes under, pull abdominals in, and bend elbows 2 inches to lower chest toward the floor. If you need even more of a challenge, try to tap your nose on the floor. Now, try from a stable full plank position! Top fpmovement Bottoms gapfit Socks tavinoir Mat gaiam #modifythemethod #modificationtips #modifyyourlife #pilatesusa #pilatesinstructor #howtovideo #practicemakesprogress #instapilates #pliatesforall #pilatesforyou #gentleexercise #matbasedpilates #getupandmove #modifiedpilates #getoutside #gardengoals #cannalily #pilatesmethod #pilatesmethodalliance #josephpilates #coreworkouts #pilatesology #pilatesstrong #pushupchallenge #bicepworkout #stabilitytraining #longleanlines #bodyalignment #whatmovesyou 2020-11-22 05:10:31 🌊🌺🍃Po.. 17 -70% 0 -100%
Plank Progressions. The plank is an excellent abdominal and core exercise. A strong core helps to stabilize, balance, and power the body during just about every other activity.  Beginner: Start in 4pt kneeling stance (fingers spread wide, wrists and soft elbows lined up underneath shoulders, knees parallel aligned under hips). Curl toes under and draw abs in, lift knees 2 inches above the ground. Hold for 3 seconds and then carefully lower for 3 seconds. Repeat. Intermediate: Start in 4pt kneeling stance. Reach left foot back, then reach right foot back into plank. Hold here if you can. Left knee comes back to start and the right follows. Start again beginning with the right foot out instead. Repeat while trying to increase the duration for the hold. Advanced: Hold plank position for 30 seconds. For an extra challenge, add in ankle articulation by rocking forward and backward on your toes. Common Mistakes: Arching Your Back - pull abs to spine Locking Elbows - soften elbows Sagging / Lifting Hips - one long line Tilting Head Up - eyes on the floor **modifications Elbow Plank: If you have wrist issues, start with the forearms down parallel and palms flat with the elbows lined up underneath the shoulders. Be mindful, this plank is actually more challenging because your weight has moved closer to ground. Wall or Sofa Plank: If you have issues being down on your knees for short periods of time, start with a wall plank and work your way to a sofa plank. The further you walk your feet away from the wall/sofa the more challenging it is on your core. Be mindful of the hips staying lifted or lowered here. The goal is a straight line from heel to crown. Top: glyder Bottoms: glyder Socks: tavinoir #modifythemethod #pilates #pilatesinstructor #matpilates #instapilates #howtoplank #properplank #zoomclass #zoompilates #matbasedpilates #atlantapilates #atlantafitness #atlantawellness #plankvariation #modifiedplanks #modifiedpilates #pilatesforeverybody #pilatesmethod #movementheals #movementismedicine #gaiam #tavinoir #glyder #midcenturymodern #mcmarchitecture #midcenturymodernarchitecture 2020-11-22 03:13:45 Plank Progressions. The .. 0 -100% 0 -100%
4pt Basic: Start in a four point kneeling position. Knees aligned under hips, and wrists aligned under shoulders. Spine should be elongated in a neutral positions with eyes looking between both hands. Extend one leg back as you reach through the big toe. Once you find your balance, lift and lower the extended leg 6 inches. Make sure your hips stay square and your shoulders stay away from your ears. Keep your elbows soft. Wrist modification: Follow basic steps, but come down to elbows instead of hands. Your forearms should make the number “11,” NOT a “V” with the hands clasped. Palms should remain flat on the ground with fingers spread wide. Add a lift and lower with the extended leg. Advanced: Once you have gained your balance in the 4 point kneeling position on hands and knees, extend one leg. Now, extend the opposite arm forward. Move slowly to stabilize. Again, the focus is not on the height, but on the reach. Add a lift and lower on the arm and leg to challenge your core stability even more. Make sure the spine is still neutral and your eyes are on the floor by your opposite hand. You will feel this in the abdominals and glutes (mostly in the one with the knee on the ground.) #modifythemethod #modifiedpilates #pilatesforlife #pilatesmagic #atlantapilatesinstructor #pilatesinstruction #pilatesshapesmypractice #pilateshomeworkout #coreconnection #gaiam #tavinoir #pilatesanytimeusa #pilatesology #pilateschallenge #pilatesplank 2020-11-22 03:11:51 4pt Basic: Start.. 23 -59% 0 -100%
The back lunge is an incredibly effective exercise for toning and strengthening the thighs and glutes, improving balance and increasing core strength. Beginner: Start in upright position, hands on hips, bend both knees so you come down 2 inches. Balance on the left leg as you reach the right leg back, tap the toe behind you. Return the right foot back to start position while keeping the majority of your weight on left leg. Repeat. Intermediate: Once you have reached the extended leg back position, pause. Keep your chest open and eyes forward and begin to bend the back knee to lower you as far as feels comfortable and then push through the front heel to come back up. Bring back leg to start position. Repeat. Advanced: Once you have lowered the back knee as much as feels comfortable, begin to pulse. Push through the front heel to lift yourself and inch and lower your self an inch. Keep it controlled, no bouncing. Hold the hover and add a heel lift and lower. Repeat. Top splend Bottoms gapfit Socks tavinoir Mat gaiam #modifythemethod #modifiedpilates #pilatesinstructor #pilatesmodifications #modifyyourlife #modificationtips #pilateslovers #thepilatesmethod #josephpilates #backlunge #atlpilates #pilatesstudio #pilatesology #gaiam #tavinoir #atlfitness #atlfit #atlantafitness #atlantafit #wellnessthatworks #getupandmove #moveyourbodyeveryday #changeiscoming #balancedlife #stabilitytraining #glutestrength #painlessexercise #matpilates #workoutbasics #midcenturymodernhome 2020-11-22 03:05:54 The back lunge is an incr.. 0 -100% 0 -100%
Pilates Squat Progressions. Joseph Pilates incorporated squats into a variety of his classical exercises and exercise sequences for good reason. The squat is a great full body exercise that is very functional. Think about how many times throughout your day you use this type of movement to sit down and get up or to bend and pick something up. Beginner: Start standing tall with the feet parallel separated hip width apart. Pay attention to your feet, ankle and knee alignment. Try to line up your knees over your center toes when you squat.  Keep the knees behind the toes as you bend. Inhale as you bend to sit back into the invisible chair and exhale to return to standing. Engage your deep abdominal muscles by pulling your belly button toward your spine. Try to maintain a straight line from the crown of your head to your tailbone as you are squatting. Intermediate: Try to lower your glutes even further so your thighs are parallel to the floor. Watch that your lower back does not round as you increase your range. Advanced: Add Pulses – get down into your best squat position, raise up and few cm’s then go down again. The pulses are controlled – they are definitely not bounces which will use momentum to cheat and possibly hurt your knees! Add Arm raises – for back strengthening too. Keep ribs down and neck long, adding weights once technique’s good. Add Heel lifts – in your squat raise a heel keeping everything else still, don’t allow yourself to rise up. Alternate sides, then lift both heels for balance practice too. Top: splend Bottoms: gapfit Socks: tavinoir Mat: gaiam #modifythemethod #pilates #atlantapilates #pilatesinstructor #pilateslovers #pilatesmat #pilatesworkout #wellness #fitnessatlanta #gluteworkout #gluteactivation #stability #mobility #movementismedicine #movementheals #controlledburn #micromovement #squats #pilatessquat #squatchallenge #squatvariation #squatprogression #pilatesprogressions #tavinoir #gapfit #splend #gaiam #midcenturyatlanta #midcenturymodern #midcenturymodernhome 2020-11-22 03:04:41 Pilate.. 0 -100% 0 -100%
Ok, I finally made a TikTok, so I can share videos on Instagram Reels now too! If you’ve already seen these, just ignore. Thanks again for your support! 💓 PS. Follow me there if you have one! Basic: Start with both knees soft and spine long. Extend one leg back, reaching through the toe. All weight transfers to the opposite leg. Activate the glute and draw your navel to the spine as you lift and lower the back leg only 6 inches. Height is not important here. Keep the hips square, chest open, and neck long as you continue to reach through the big toe and tap it lightly back to the ground. Spread the toes of the standing foot to allow for better balance. Intermediate: Hinge forward as you allow the back foot to lift further off the ground like a seesaw. Keep your spine neutral the entire time. Once you find your balance, activate the glute and draw the navel to the spine, lift and lower the back leg 6 inches. Watch that your back does not arch here. You should still have a long spine and still be looking straight toward the ground. Advanced: Hold the long arabesque reach for 10 seconds. Once you find your balance, pull your shoulder blades down into their socket and draw them towards one another as if you are trying to hold a tennis ball between the scapula (the bones that make angel wings on your back.) Be mindful of your neck here because your shoulders want to left up to your ears. Keep the length in the neck as you reach your arms toward the ground and then open them back up for a fly. #pilates #thepilatesmethod #josephpilates #arabesque #progressions #pilatesprogressions #pilatesisforeverybody #pilatesmagic #longspine #wellnessjourney #wellnessthatworks #pilatesinstructor #atlanta #atlantapilates #atlantapilatesinstructor #modifythemethod #movementismedicine #pilatestherapy #wakeupandmove #freepeople #freepeoplemovement #tavinoir #yogalicious #modifymodifymodify Top: fpmovement Bottoms: yogaliciousnyc Socks: tavinoir 2020-11-22 02:41:57 Ok, I finally made a.. 1 -98% 0 -100%

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