{"id":4593,"date":"2016-11-05T12:40:56","date_gmt":"2016-11-05T10:40:56","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4593"},"modified":"2017-10-20T09:43:56","modified_gmt":"2017-10-20T07:43:56","slug":"keep-mind-pilates-keep-body-tonedand-try-alternating-legs-foamroller","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-tonedand-try-alternating-legs-foamroller\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026and try Alternating Legs with Foamroller!"},"content":{"rendered":"<p><!--more--><\/p>\n<p>Exercise of the week!<\/p>\n<p>Supine position, Foamroller under the sacrum, legs extended, feet parallel and closed towards the ceiling, arms at the side of the body with hands holding the Foamroller.<\/p>\n<p>Inhale and during exhalation \u00a0lower one leg. Lift it to the starting position with inhalation.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-4585 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1.jpg\" alt=\"alternating-legs-1\" width=\"800\" height=\"261\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1.jpg 920w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1-300x98.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1-768x250.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1-200x65.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1-400x130.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1-600x196.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-1-800x261.jpg 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Repeat for the other leg.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-4587 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2.jpg\" alt=\"alternating-legs-2\" width=\"800\" height=\"242\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2.jpg 993w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2-300x91.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2-768x233.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2-200x61.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2-400x121.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2-600x182.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/11\/alternating-legs-2-800x242.jpg 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Tips<\/p>\n<ul>\n<li>belly button towards the spine (PH in and up)<\/li>\n<li>lower the legs as far as your PH allows<\/li>\n<li>do not arch your back<\/li>\n<li>Repeat for 8-12 reps<\/li>\n<\/ul>\n<p>Despoina Pane,\u00a0Pilates Instructor, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-447 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/02\/\u03a0\u0391\u039d\u0395-1-150x150.jpg\" alt=\"pane\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/02\/\u03a0\u0391\u039d\u0395-1-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/02\/\u03a0\u0391\u039d\u0395-1-66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":4590,"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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