March MATness – Saw

The movement in  “Saw” comes from the rotation of the spine not the hips and pelvis. Think of it as a “wringing” out of the abs. Also, try to create and maintain as much length from fingertip to fingertip. The deeper the work you can create in your own body the more you will get out of every movement! 

Saw

  1. Sit on your mat with a tall stack spine, legs extended wider than hip width, feet flexed at the ankle joint and arms extended out to the side
  2. Inhale as you squeeze your glutes, pull your abdominals in and up and twist right as far as possible – remember the twist comes from the rotation of the spine!
  3. Exhale as you round over the left leg reaching your left arm towards the outside of the right leg. Right arm is reaching and lifting back behind you as far as possible
  4. Inhale as you stack your spine back to your starting position and repeat twisting left.
  5. Repeat 3x to each side

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March MATness – The Roll Up

 

The Roll Up

1. Lie on your back with legs fully extended, feet flexed, arms lengthening towards the wall behind you
2. Inhale as you bring your arms to the ceiling and pull your ribcage and abs into the mat
3. Bring the weight of your head forward and begin to peel your spine away from the mat exhaling as you roll all the way up
4. Take a deep inhale, exhale as you start to roll back onto your mat
5. Repeat 3-5x

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If the full roll up is too challenging for you at this time, try the Roll Back. This is a great to tool to help you connect with your deep abs, work flexion and your articulation.

Roll Back

1. Sit on the mat with your knees bent about 2 feet away from your seat
2. Hands behind your thighs, elbows wide
3. Squeeze your thighs together as you curl your tailbone under bringing your lower back into the mat
4. Use the work that you feel in your abs to bring yourself back up to seated

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***remember that every movement is full body!

REAL men DO Pilates!

Joseph Pilates, a man,  started this amazing system of training for soldiers during World War I. Pilates has been and continues to be an avenue of training for many professional athletes, dancers and recreational athletes.  To name a few…….World Series Champion pitcher Curt Schilling, golf star Tiger Woods, The New Jersey Nets basketball team, actor John Stamos and even Sting have improved their performance  and body mechanics with Pilates (www.usatoday.com).
Pilates increases strength and flexibility  for men in a way that makes them feel like they are being challenged and working towards a tangible goal.   Most men exercise for goal oriented reasons. Maybe you want to hit the golf ball further, improve your tennis game, become a faster runner or improve your vertical leap on the basketball court.  Whatever your motivation, Pilates is guaranteed to make you stronger, faster, longer, leaner, more flexible and most importantly you will feel better after your workout!
Check out how Core Sport’s Chris Freeman rock’s his teaser!
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