{"id":10070,"date":"2018-10-07T15:47:07","date_gmt":"2018-10-07T13:47:07","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=10070"},"modified":"2018-10-07T21:03:25","modified_gmt":"2018-10-07T19:03:25","slug":"keep-your-mind-on-pilates-keep-your-body-toned-and-try-kick-in-and-out","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-your-mind-on-pilates-keep-your-body-toned-and-try-kick-in-and-out\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026 and try Kick in and Out"},"content":{"rendered":"<p>Exercise of the week!\u00a0<!--more--><\/p>\n<p>Lie on your back, holding your knees to your chest with the miniball between your uncles. Keep your head and neck off the floor and stack your hands behind your head. Inhale and during exhalation extend your legs up to a 45\u00b0 ankle from the ground.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-10067 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/10\/kickinout1.jpg\" alt=\"\" width=\"707\" height=\"221\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/10\/kickinout1.jpg 707w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/10\/kickinout1-300x94.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/10\/kickinout1-200x63.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/10\/kickinout1-400x125.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2018\/10\/kickinout1-600x188.jpg 600w\" sizes=\"(max-width: 707px) 100vw, 707px\" \/><\/p>\n<p>Cues<\/p>\n<ul>\n<li>Belly button towards the spine (PH in and up)<\/li>\n<li>Keep your head and neck off the floor<\/li>\n<li>Avoid lifting your pelvis off the floor<\/li>\n<li>Keep your chest \u201copen\u201d and shoulders sideways and back<\/li>\n<li>Elongate your legs from your hips<\/li>\n<li>Keep your core engaged<\/li>\n<li>Squeeze the miniball during the exercise<\/li>\n<\/ul>\n<p>Despoina Pane, Pilates Instructor, AthensTrainers\u00ae Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-5009 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/pane-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/pane-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/pane-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week!\u00a0<\/p>\n","protected":false},"author":1,"featured_media":10065,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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