{"id":15223,"date":"2020-09-20T16:52:44","date_gmt":"2020-09-20T14:52:44","guid":{"rendered":"https:\/\/www.athenstrainers.gr\/?p=15223"},"modified":"2020-09-20T17:57:07","modified_gmt":"2020-09-20T15:57:07","slug":"bend-and-extend-knees","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/bend-and-extend-knees\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned and try\u2026bend and extend knees"},"content":{"rendered":"<p>Exercise of the week!<!--more--><\/p>\n<p>Supine position on a mat placing the band under the arch of your feet and keep your feet close with a slight space. Grab the band by the handles or up the resistance by holding it higher with less slack. Bend your knees in towards your chest while holding tightly with both hands.<\/p>\n<p>Inhale and during exhalation\u00a0 straighten your legs <span class=\"st\">up so that they form a 45-degree <em>angle.<\/em><\/span><\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-15225 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/09\/bend-extend-knees-02.jpg\" alt=\"pilates\" width=\"379\" height=\"122\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/09\/bend-extend-knees-02.jpg 379w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/09\/bend-extend-knees-02-300x97.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2020\/09\/bend-extend-knees-02-200x64.jpg 200w\" sizes=\"(max-width: 379px) 100vw, 379px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><em>Vasia Chani, AthensTrainers\u00ae Associate , Pilates Instructor \u201d AthensTrainers\u00ae Ultimate Pilates System\u00ae\u201d<\/em><br \/>\n<img decoding=\"async\" class=\"alignleft wp-image-2243 size-thumbnail\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia-200x200.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/06\/vasia.jpg 346w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":15227,"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":[2555,2536],"class_list":["post-15223","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-ultimate-pilates-system-en","tag-athenstrainers-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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