ROLL OVER

ROLL OVER IS ALL ABOUT CONTROL AND FLUIDITY  ROLL OVER HELPS STRETCH YOUR SPINE AND STRENGTHEN YOUR POWERHOUSE. 

STEPS OF THE ROLL OVER 

1. LAY ON YOUR BACK 
2. PUT ARMS ON YOUR SIDE
3. OPEN LEGS HIP WIDTH
4. LEGS GOES OVER YOUR HEAD, HOWEVER HOW LOW AS YOU CAN KEEPING YOUR BACK FLAT
5. OPEN UP MORE TO GO WIDER
6. COME DOWN SLOWLY USING EACH VERTEBRAE

http://cdn.sheknows.com/articles/crave/pilates-exercises-rollover.jpg

THIS EXERCISE CAN SHOW THE FLEXIBILITY YOU HAVE IN YOUR BACK, ALSO MAKE SURE YOU STAY BREATHING. 

ROCKING

QUADS/ SPINE/ CHEST/ HIPS/ ABS

THIS EXERCISE TAKE CARE OF THESE POWERHOUSE AND STRETCHES THEM AS WELL

STEPS OF THE ROCKING

1. LAY ON YOU STOMACH
2. HANDS GRABS ANKLES
3. LIFT UP
4. AND STARTING ROCKING
5. DO IT 3 OR 4 TIMES
6. REPEAT 10 MORE TIMES
7. AFTER THIS EXERCISE SIT BACK ON HEELS AND STRETCH

http://maxcdn.fooyoh.com/files/attach/images/612/265/155/009/8_pilates_rocking.jpg

NOW WASN'T THIS FUN!!!!!!!!

NECK ROLL

NOW THIS EXERCISE IS GREAT TO DO RIGHT WHEN YOU GET OUT THE BED. 

STEPS OF THE NECK ROLL

1. LAY FLAT ON STOMACH
2. ANKLES AND LEGS ARE TOGETHER
3. EVERYTHING IS PARALLEL
4. PALM ARE ON THE GROUND
5. LIFT THE RIBS
6. LIFT THE BELL IN ELONGATED C
7. THEN LOOK RIGHT AND LEFT 
8. THEN COME DOWN
9. DO THIS 6 TIMES

www.pilates.wonderhowto.com

LET THIS EXERCISE FRESHEN YOUR DAY AND GET HEAD IN THE GAME!!!!!

SWAN DIVE

THE SWAN DIVE IS A GREAT WAY TO SEE HOW STRONG YOUR ABS REALLY ARE???? 

ACTUALLY THIS EXERCISE IS GREAT TO DO WITH YOUR KIDS. THIS WILL GIVE YOUR KIDS A GREAT LAUGH, AND ALSO YOU MAY GET A GREAT LAUGH WATCHING YOU KIDS, MAKE THE EXERCISE INTO SOMETHING DIFFERENT BUT FUN. 

STEPS OF THE SWAN DIVE

1. LAY ON STOMACH
2. THEN PRESS YOUR CHEST UP WITH YOUR ARMS
3. THEN YOU LET GO AND ALLOWED YOUR ARMS TO ROCK YOUR BODY BACK AND FORTH
4. AFTER YOU ROCK BACK AND FOR 5 TO 6 TIMES THEN YOU LAY BACK ON YOUR STOMACH
5. DO THIS EXERCISE 6 TIMES

http://www.pilates3.com/img-es/xgran-pil12-3.jpg

AFTER DOING THIS EXERCISE, IT IS A GREAT IDEAL TO SIT BACK ON HEELS AND STRETCH OUT YOUR SPINE. 

JACK KNIFE

I KNOW YOU TRYING TO FIGURE OUT, WHAT IN THE WORLD IS A JACK KNIFE???

JACK KNIFE IS A VERY INTENSE EXERCISE, BUT IT WORK ON EVERY PIECE OF YOUR POWERHOUSE.

STEPS OF THE JACK KNIFE

1. LAYIN ON BACK WITH  LEGS STRAIGHT UP TO CEILING
2. ROLLING ONE BONE AT A TIME
3. STRETCHING NECK
4. LIFT HIPS ON 1
5. SQUEEZE TO THE CEILING ON 2
6. ROLLING YOUR EACH VERTEBRAE AT 3
7. HEAD STRAIGHTEN AT 4
8. DO THIS EXERCISE 4 OR 5

http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Female/m/91_2.jpg

WHEN DOING THIS EXERCISE MAKE SURE YOU DO NOT AND I MEAN DO NOT SKIP A STEP, IF YOU SKIP A STEP, YOU WOULD NOT FEEL THE EXERCISE. 

KNEELING SIDE LEG KICK SERIES

THIS EXERCISE HAVE 3 EXERCISE IN ONE

IT ONLY TAKE 4 TO 5 MINUTES OF YOUR TIME

STEPS OF THE KNEELING SIDE LEG KICK SERIES

1. BEND YOUR KNEE ON ONE SIDE WITH WORKING LEG IS PARALLEL TO THE GROUND 
2. KNEE AND HIP ARE IN ONE LINE
3. HAND AND SHOULDER ARE IN ONE LINE
4. TIGHTEN UP YOUR ABS TO KEEP YOURSELF BALANCE
5. THE LEG TOWARDS THE CEILING IS THE ONE YOU START OFF WITH
6. MOVE THE LEG FORWARD AND BACK (KEEP BUTT TIGHT) DO THIS EXERCISE 10 TIMES
7. NEXT THE CIRCLES NOW THESE CIRCLES ARE NOT LIKE THE LEG CIRCLES. THESE ARE SMALL PULSE CIRCLES TO KEEP THE ABS WORKING. PULSE THE CIRCLES FOR 15 TIMES
8. THE LAST EXERCISE IS THE BICYCLE, KICK THE LEG FORWARD THEN BEND THE KNEE AND PUSH IT BACK LIKE RIDING A BIKE. AFTER YOU DO THIS SET FOR 5 TIMES REVERSE IT 5 TIMES.
9. AFTER YOU FINISH WITH THIS LEG GO ON THE OTHER SIDE AND DO IT ALL OVER AGAIN. 

http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/pilates_15_moves_slideshow/webmd_rf_photo_of_kneeling_side_kick.jpg

LET'S TONE OUR BODY

CHEST EXPANSIONS

LET'S GET BACK IN SOME MORE EXERCISES, SO YOU CAN PRACTICE ON YOUR BREATHING TO HELP YOUR DAY STAY POSITIVE AND ALLOWED YOU TO BE THERE PHYSICALLY AND MENTALLY FOR YOUR CHILDREN, BEFORE THE DAY EVEN STARTS!!!

THE CHEST EXPANSIONS

THIS EXERCISE IS A BREATHING EXERCISES

STEPS FOR CHEST EXPANSIONS

1. LAY ON YOUR STOMACH
2. HAVE LEGS WIDE AS YOUR HIP BONE
3. RAISE UP KEEPING YOUR HIPS AND LEGS ON THE GROUND
4. WHEN RAISING REMEMBER TO USED YOUR HANDS AND ARMS TO BRING YOUR CHEST UP.
5. AS YOU RAISE UP IN HALE
6. WHEN YOU COME DOWN EXHALE
7.  DO THIS BREATHING EXERCISE 15 TIMES TO OPEN UP YOUR MIND AND GET YOUR SPIRIT READY FOR THE DAY

http://www.thecamreport.com/images//pilates.jpg

WATCH HOW YOUR SPIRIT IS ENGAGED FOR THE DAY, YOU WILL BE AMAZED!!!