{"id":5823,"date":"2017-03-24T12:33:01","date_gmt":"2017-03-24T10:33:01","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/?p=5823\/"},"modified":"2017-10-20T09:41:42","modified_gmt":"2017-10-20T07:41:42","slug":"keep-mind-pilates-keep-body-tonedand-try-roll-partner","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-mind-pilates-keep-body-tonedand-try-roll-partner\/","title":{"rendered":"Keep your mind on Pilates. Keep your body toned\u2026and try roll over with a partner"},"content":{"rendered":"<p>Exercise of the week!<!--more-->Lie on your back with your arms along your sides, palms down.Keep your legs together, extend them straight up toward the ceiling at an angle a little bit lower than\u00a0 90-degree .<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-5813\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-01.jpg\" alt=\"\" width=\"450\" height=\"254\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-01.jpg 630w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-01-300x170.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-01-200x113.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-01-400x226.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-01-600x339.jpg 600w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation draw your hips and legs over until they are parallel to the ground touching your partner\u2019s toes. Inhale and flex your feet (feet hip width\u00a0 apart), exhale,\u00a0 bring your legs together in Pilates stance and lower them slightly to begin again.<br \/>\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-5814\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02.jpg\" alt=\"\" width=\"1000\" height=\"298\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02.jpg 1000w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02-300x89.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02-768x229.jpg 768w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02-200x60.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02-400x119.jpg 400w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02-600x179.jpg 600w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/roll-over-02-800x238.jpg 800w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p>Cues<\/p>\n<ul>\n<li>Avoid using momentum<\/li>\n<li>At final position support your body weight on the shoulders, not the neck<\/li>\n<li>At final position legs are parallel to the ground<\/li>\n<li>As you lowering your legs try keeping them close to your chest with your feet flexed<\/li>\n<li>Use abdominals to lengthen the spine while articulating the spine on the way down<\/li>\n<li>PH in and up<\/li>\n<\/ul>\n<p>Purpose:<\/p>\n<p>\u2013 Improves spine mobilization<br \/>\n\u2013 Stretches the\u00a0 back side of your body<br \/>\n\u2013 Strengthens the abdominals<br \/>\n\u2013 lmproves abdominal control<\/p>\n<p>Christina Nikolia, Personal Trainer,\u00a0Pilates Instructor, AthensTrainers\u00ae\u00a0Associate<\/p>\n<p><img decoding=\"async\" class=\"wp-image-5579 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/nikolia-150x150.png\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/nikolia-150x150.png 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2017\/03\/nikolia-66x66.png 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":5828,"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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