{"id":4815,"date":"2016-12-03T20:37:45","date_gmt":"2016-12-03T18:37:45","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4815"},"modified":"2016-12-03T20:37:45","modified_gmt":"2016-12-03T18:37:45","slug":"keep-mind-pilates-keep-body-toned-try-teaser","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-toned-try-teaser\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned and try\u2026..teaser"},"content":{"rendered":"<p>Exercise of the week!<!--more-->An\u00a0exercise\u00a0that\u00a0aims at\u00a0teasers! Experiment with your balance.<\/p>\n<p>Starting position<\/p>\n<p>Supine position, legs in Pilates Stance position (heels together with the toes pointing slightly out) extended to a 45 degree angle.\u00a0Arms extended above your head.<\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation\u00a0tuck chin,\u00a0roll upper body off mat\u00a0until a \u201cV\u201d is created and\u00a0simultaneously\u00a0your arms are coming up to parallel your legs<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-4809\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/teaser.jpg\" alt=\"teaser\" width=\"380\" height=\"347\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/teaser.jpg 488w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/teaser-300x274.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/teaser-200x182.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/12\/teaser-400x365.jpg 400w\" sizes=\"(max-width: 380px) 100vw, 380px\" \/><\/p>\n<p>Cues<\/p>\n<ul>\n<li>Begin the\u00a0exercise\u00a0by rolling\u00a0your\u00a0head \u00a0to the chest in order to avoid tiring your \u00a0neck<\/li>\n<li>In starting position keep\u00a0your arms above your ears to avoid\u00a0lordosis<\/li>\n<li>During rolling up\u00a0engage the PH in and up,\u00a0belly button towards the spine<\/li>\n<li>\u00a0In\u00a0final\u00a0position\u00a0keep your chest \u201copen\u201d and shoulders sideways and back, slide your shoulder blades towards the pelvis<\/li>\n<li>Elongate the spine upwards while lowering your shoulder blades towards the pelvis<\/li>\n<li>\u00a0Keep your neck\u00a0elongated \u00a0and\u00a0your gaze at the eye level<\/li>\n<li>\u00a0Elongate your legs<\/li>\n<li>\u00a0Make sure to keep everything to the central line of the body.<\/li>\n<\/ul>\n<p>Alternatively,\u00a0you\u00a0can\u00a0have\u00a0your hands parallel to the floor\u00a0or\u00a0above your\u00a0ears\u00a0during\u00a0exhalation\u00a0,\u00a0while\u00a0lifting and lowering \u00a0your legs, or\u00a0having\u00a0a\u00a0mini ball between the knees or ankles\u00a0with foot\u00a0flex\u00a0or\u00a0point.<\/p>\n<p>Amprazis Demosthenes,\u00a0Pilates &amp; Yoga Instructor, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-2871 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/demosthenes-2-150x150.jpg\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/demosthenes-2-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/demosthenes-2-150x150.jpg 150w\" alt=\"demosthenes\" width=\"150\" height=\"150\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Exercise of the week!<\/p>\n","protected":false},"author":1,"featured_media":4812,"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":[425,628,22,275],"class_list":["post-4815","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstainers","tag-athenstrainers-ultimate-pilatew-system","tag-pilates","tag-teaser"],"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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