{"id":14279,"date":"2020-04-05T18:53:38","date_gmt":"2020-04-05T16:53:38","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=14279"},"modified":"2021-12-26T14:44:43","modified_gmt":"2021-12-26T12:44:43","slug":"mermaid-using-toning-balls","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/mermaid-using-toning-balls\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026 and try Mermaid using Toning Balls"},"content":{"rendered":"

Exercise of the week!<\/p>\n

\"mermaid\"<\/p>\n

Sit with crossed legs on the mat, with your hands to the right and left sides of your body on the toning balls a short distance from your hips.<\/p>\n

Inhale and during exhalation let your hand slide on the toning ball and bring the other hand over your head feeling the stretch on the side of the body. Inhale and return to the starting position. Perform on the other hand. Repeat for 3-5 reps \/ side.<\/p>\n

Instructions:<\/strong><\/p>\n

Keep the shoulders above the hips (starting position).<\/p>\n

Inhale and elongate your spine.<\/p>\n

Engage your center\/PH in every rep.<\/p>\n

Do not lift the hip from the mattress when you perform the side bend towards the other side. In other words “plant your sitting bones to the floor”.<\/p>\n

Try the opposite cycle of breathing (exhale in starting position, inhale when you bend your body sliding on the toning ball).<\/p>\n

Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer \u201cAthensTrainers\u00ae Ultimate Pilates System\u00ae<\/a>\u201d, Member of Pilates Method Alliance (PMA), \u00a0Member of European Lifestyle Medicine Organization (ELMO), DNAFit\u00ae<\/a>\u00a0 Certified Trainer, General Manager & Owner of AthensTrainers\u00ae<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":14277,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[2562,3331,2609],"class_list":["post-14279","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-pilates-en","tag-pilates-mermaid-en","tag-toning-balls-en"],"acf":[],"yoast_head":"\nKeep your mind on Pilates. 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