{"id":3569,"date":"2016-08-29T11:45:01","date_gmt":"2016-08-29T09:45:01","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=3569"},"modified":"2016-10-23T02:26:42","modified_gmt":"2016-10-23T00:26:42","slug":"keep-mind-pilates-keep-body-toned-try-12-roll","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-toned-try-12-roll\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned and try\u2026..1\/2 roll up"},"content":{"rendered":"<p>Pilates for two&#8230;the exercise of the week!<!--more--><\/p>\n<p><strong>Starting position <\/strong><\/p>\n<p>In supine position keep your legs straight in a 45\u00b0 angle off the floor and your feet against your partner&#8217;s feet. Keep your arms straight behind and above your head.<\/p>\n<p><strong>Execution <\/strong><\/p>\n<p>Breathe in and as you breathe out lift your head and upper body to the level of the inferior angle of the scapula (i.e. the lower part of your shoulder blade) bringing your arms down next to your hips and close to the mat.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-3444 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/pilates-for-2.jpg\" alt=\"pilates for 2\" width=\"548\" height=\"500\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/pilates-for-2.jpg 548w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/pilates-for-2-300x274.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/pilates-for-2-200x182.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/08\/pilates-for-2-400x365.jpg 400w\" sizes=\"(max-width: 548px) 100vw, 548px\" \/><\/p>\n<p><strong>Cues <\/strong><\/p>\n<p>Keep your shoulders down and back, away from the ears. Close your ribs and pull your navel in towards the spine. Leave a small gap between your jaw and your chest.<\/p>\n<p>Sofia Papageorga, Yoga &amp; \u00a0Pilates Instructor, Personal Trainer, AthensTrainers Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-2048 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/sofia--150x150.jpg\" alt=\"sofia\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/sofia--150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/sofia--66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pilates for two&#8230;the exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":3448,"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":[61,12,248,381],"class_list":["post-3569","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-ultimate-pilates-system","tag-athenstrainers","tag-half-roll-up","tag-pilates-for-two"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keep your mind on Pilates. 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