{"id":3988,"date":"2016-10-01T19:52:31","date_gmt":"2016-10-01T17:52:31","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=3988"},"modified":"2016-10-23T02:24:07","modified_gmt":"2016-10-23T00:24:07","slug":"keep-mind-pilates-keep-body-toned-try-bridge-fitball","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-toned-try-bridge-fitball\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned and try\u2026..bridge on fitball"},"content":{"rendered":"<p>Exercise of the week!<!--more--><\/p>\n<p>Starting Position<\/p>\n<p>Supine position, knees bent and \u00a0feet on the fitball hip width apart; hold the miniball with both hands diagonal above your head.<\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation flatten your spine and curl the tailbone off the mat. Continue to peel the spine up one vertebra at a time lifting your trunk into a bridge until the weight is evenly between your shoulder blades. Inhale and during exhalation return slowly to starting position. 8-12 reps.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-3989 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1-.jpg\" alt=\"bredge-on-fitball-1\" width=\"535\" height=\"534\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1-.jpg 535w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1--150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1--300x300.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1--66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1--200x200.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/10\/bredge-on-fitball-1--400x399.jpg 400w\" sizes=\"(max-width: 535px) 100vw, 535px\" \/><\/p>\n<p>Cues<\/p>\n<p>Articulate your spine (vertebra \u2013 vertebra)<\/p>\n<p>Engage your core, PH in and up<\/p>\n<p>Avoid tightening the buttocks<\/p>\n<p>Keep the weight on your shoulders , not in the neck<\/p>\n<p>Sofia Papageorga, Yoga &amp; \u00a0Pilates Instructor, Personal Trainer, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"alignleft wp-image-2048 size-thumbnail\" 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>Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":3991,"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":[61,12,459,206,22],"class_list":["post-3988","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers-ultimate-pilates-system","tag-athenstrainers","tag-bridge-on-fitball","tag-fitball-pilates","tag-pilates"],"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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