{"id":5314,"date":"2017-02-03T13:23:02","date_gmt":"2017-02-03T11:23:02","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=5314\/"},"modified":"2017-10-20T09:42:12","modified_gmt":"2017-10-20T07:42:12","slug":"keep-mind-pilates-keep-body-tonedand-try-bicycle-ball","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-tonedand-try-bicycle-ball\/","title":{"rendered":"Keep your mind on Pilates. Keep your body  toned\u2026and try Bicycle On The Ball"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>The week starts with<!--more--> Pilates and a playful mood &#8230; bicycle on the ball for all ages!!!<\/p>\n<p>Once upon a time there was an exercise called Bicycle On The Ball.<\/p>\n<p>This exercise was very good, since it improved pelvis stabilization, hip mobilization and\u00a0 iliopsoas muscle stretching.<\/p>\n<p>And now &#8230; guess what &#8230; it&#8217;s time to try it too.<\/p>\n<p>&nbsp;<\/p>\n<p>Lie down watching\u2026the sky with the stars (don\u2019t worry if there are no stars), placing the miniball under your sacrum \u2013 between your lower back and glute- one leg bent towards the chest and the other\u00a0 extended. Arms on the mat beside your body.<\/p>\n<p>Legs can now perform cycling motion\u00a0 forward and backward.<\/p>\n<p>Inhale from the nose during\u00a0 the first half of motion and exhale\u00a0 from the mouth\u00a0 during the second half.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-5308 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle.png\" alt=\"bicycle\" width=\"836\" height=\"266\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle.png 836w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle-300x95.png 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle-768x244.png 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle-200x64.png 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle-400x127.png 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle-600x191.png 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/bicycle-800x255.png 800w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Cues<\/p>\n<ul>\n<li>In order to place the miniball under the sacrum, bring your body to a bridge position- favorite childhood\u2019s position !!!<\/li>\n<li>Legs moved until are aligned with hips<\/li>\n<li>Shoulders sideways and back<\/li>\n<li>Chest boosted<\/li>\n<li>Belly button towards the spine, producing a power in opposition with the leg stretching out.<\/li>\n<li>Feel the opposition between the extended and the bent leg.<\/li>\n<li>Elongate your leg from hip joint.<\/li>\n<li>Keep your pelvis stable<\/li>\n<li>Arms tend to be long\u2026 elongated<\/li>\n<li>Keep your BOX squared (BOX:the frame of shoulder and hip joints)<\/li>\n<li>During backward cycling motion, the extended leg feels like sinking into the sand\u2026searching for seashells<\/li>\n<li>In case you want to\u00a0 stretch your hamstrings,\u00a0 you can keep your feet flexed.<\/li>\n<li>You can also perform the exercise keeping your knees bent.<\/li>\n<\/ul>\n<p>And they lived happily ever after and even more all people that performed the exercise&#8230;<\/p>\n<p>Ioanna Tsaroucha,\u00a0Pilates Instructor, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-5310 size-thumbnail\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg\" alt=\"tsaroucha\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-66x66.jpg 66w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha-200x199.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/02\/tsaroucha.jpg 235w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; The week starts with<\/p>\n","protected":false},"author":1,"featured_media":5306,"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":[781,39,22,782,259],"class_list":["post-5314","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-bicycle-on-the-ball","tag-mat-pilates","tag-pilates","tag-pilates-bicycle","tag-pilates-with-miniball"],"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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