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Pilates by Numb3rs
www.experiencepilates.co.uk
Experience Pilates Limited 2004
Take your Pilates session
home with you!This pack forms part of the complete Pilates
by Numb3rs Home Exercise programme
Cath Hopkinson, Pilates SpecialistLancashire, England
Pilates byNumb3rs
Trimester Two
Workout
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Trimester Two WorkoutYour body is changingYour centre of gravity is being altered
You start to glow!
In Pilates we use lateral breathing, but duringpregnancy breathing can become restricted due to
the height of the uterus. The body compensates byallowing the ribcage toflairduring breathing.
If you feel comfortable with Pilates breathing,continue during the exercises, but if you findbreathing difficult you may like to breath at yourown rhythm and time.
At all cost, you should not hold your breath whilstperforming any movement.
Dont forget your Ready to Go!!
This is a stand-alone session your warm up andcool down is built in to this routine.
Enjoy!
Pilates by Numb3rs
www.experiencepilates.co.uk
Experience Pilates Limited 2004
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Pilates by Numb3rs
2004 All rights reserved by Experience Pilates Ltd.Cath has been a Fitness Educator for over 15 years, with
the last 4 years exclusively teaching Pilates, both in smallgroups and individually.
She is also reading Physiotherapy and plans to incorporateskills and techniques into her Pilates teaching.
Please contact her for more details on any aspect of Pilates.
No part of this book may be used, reproduced or transmitted in any form or by any means,
electronic or mechanical, including photocopy, recording, fax or any information storage and
retrieval system without written permission from the publisher.
For information, contact Experience Pilates, c/o Cath Hopkinson, 8 Highgate,Goosnargh, PRESTON, Lancashire, PR3 2BX, 01772 290539, 0794 1012305 or email
[email protected] www.experiencepilates.co.uk
DisclaimerThis book is not intended for the treatment or prevention of disease, nor as asubstitute for medical treatment. Programmes mentioned herein should not be adoptedby the reader without review and consent with your health professional. The author isnot responsible or liable for any harm or injury resulting from these programmes or theuse of the exercises described herein.
AcknowledgementsThe author would like to thank the following for their participation in theproduction of this book:
Model: Lauren Brigitte - stunning doesnt even come close: thank you.
For professional and moral support and encouragement: Heather Rutlidge - you'vehelped to keep me focused on what I really want and have provided the environmentto make my dreams a reality.
To all of my clients who inspire me and allow me to share what I love doing with you.
Pilates by Numb3rs
www.experiencepilates.co.uk
Experience Pilates Limited 2004
mailto:[email protected]://www.experiencepilates.co.uk/http://www.experiencepilates.co.uk/http://www.experiencepilates.co.uk/mailto:[email protected] -
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Trimester Two
Workout SummaryPart One
This is a full routine, warm up and cool down included.Use this summary to remind you of the moves.
CCaarrdd EExxeerrcciissee RReeppss
11 Foot Pedals 6 8 each side
22 Dumb Waiter 10
33 Monkey Squat 6 - 844 Abdominal
HollowingUp to 5
55 Cat Stetch Up to 5
66 Side Leg Series 1 6 8 each side
All the exercises should be pain free and actions
should be smooth and controlled.
Trimester Two
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Pilates by Numb3rs Experience Pilates Limited 2004
Trimester Two
Foot PedalsPromote Pelvic Stability
Begin byStanding with good posture.Weight evenly distributed between both
feet.
HowWith normal relaxed breathine we are aimingto keep the hips level throughout themovement.
NowPedal one foot up and down slowly lifting the heel off thefloor.Allow the knee to bend whilst the pelvis remains level.Return the foot to the floor.Repeat with the other heel.
You should feel itThe weight should be up and down, not side to side.
How many
6 8 each side
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2 Experience Pilates Limited 2004
Trimester Two
Dumb WaiterOpen the chest, stretching the chest muscles
Begin bySitting tall with good posture.Elbows close to you ribs, palms
facing upwards.
HowWith normal relaxed breath we are aiming to keep theshoulders down and relaxed throughout the movement.
Spine remains in neutral and chin is softly nodded.
NowBreathe in and prepare.Breathe out and open hands out to the sides, keeping elbowsclose to your ribs feel your shourlder blades slidingtogether.
Breathe in and return to the start position.
You should feel itYour shoulder blades should squeeze together to make the
movement happen.
How many10 reps.
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3 Experience Pilates Limited 2004
Trimester Two
Monkey SquatCorrect and Functional lifting technique
Begin byStanding with good posture.Weight evenly distributed between both feet.
Arms hanging by your sides, shouldersrelaxed.
HowCheck that hips, knees and toes are in line
with each other.
Now
Breathe in with abdominals slightly pulled in: hinge at thehips, then bend the knees, arms hanging by your sides.Just bend as far as you feel comfortable but no more than90 degrees.Breathe out and squeezing glutes and abdominals return tothe starting position.
You should feel itKeep the spine and neck long throughout and allow the hips,
knees and ankles to bend naturally.
How many
6 8 reps
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4 Experience Pilates Limited 2004
Trimester Two
All Fours Abdominal HollowingTo stabilise the trunk in all-fours
Begin byOn hands and knees keepingelbows soft.Knees directly under hips, wristsunder shoulders.
HowElbows stay wide, shoulders down and relaxed, head relaxed
and inline with the spine.
NowBreathe in and prepare.
Breathe out slowly contract your pelvic floor andgive baby aslight hug.Keep the breathing relaxed throughout and hold thiscontraction for about 10 seconds.Relax by taking your bottom towards your heels, with yourknees open.
You should feel itThe abdominals are working against gravitydont squeezetoo hard!
How many
No more than 5.
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Trimester Two
5 Experience Pilates Limited 2004
Cat StretchSpinal Stretch
Begin byOn hands and knees keepingelbows soft.Knees directly under hips,wrists under shoulders.
How
Elbows stay wide, shouldersdown and relaxed, head relaxed
and inline with the spine.
NowBreathe in and prepare
Breathe out slowly contract your pelvic floor andgive baby aslight hug.Keep the breathing relaxed throughout and lift your spinetowards the sky.Relax by taking your bottom towards your heels, with yourknees open.
You should feel itThis is a gentle spinal stretch think about bringing yourchin towards your pubic bone bump allowing!
How many
Up to 5
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Trimester Two
6 Experience Pilates Limited 2004
Side Leg Series 1Stabilse Trunk Against Limb Loading
Begin bySide lying with head supported, and possibly abdominals
supported too with a small towel.
HowHips, knees and ankles stacked on top of each other.Shoulders and upper body relaxed. Take care not to rollbackwards.
NowBreathe in and prepare.Breathe out and hug baby slightly and lengthen the top legaway from the body.Breathe in and slowly bring the head and legs back to the
beginning.
You should feel itFeel the length of your body growing longer from yourhead to your toes.
How many
6 8 reps each leg
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Trimester 2 Part 2
Trimester TwoWorkout SummaryPart TwoIf you are feeling energetic add this to Part One
if not enjoy on its own!
This is a full routine, warm up and cool down included.Use this summary to remind you of the moves.
CCaarrdd EExxeerrcciissee RReeppss
77 Tai Chi Twist 4 6 each side88 Tiny Spine Curls 4 - 6
99 Pillow Squeeze 4 - 6
1100 Side Leg Circles 8 each side
1111 Arm Openings Up to 5
1122 Shoulder Rotations 6 8
All the exercises should be pain free and
actions should be smooth and controlled.
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Pilates by Numb3rs
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Trimester 2 Part 2
Tai Chi TwistOpen the body, lengthen and turn
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Begin bySitting on the floor or on a chair(on yoursitting bones), legs
comfortable (see below).
NowBreathe in and prepare.Breathe out and Ready To Go , lengethening one arminfront of the body, at the same time the other elbow goesbehind. Ensure you stay sitting tall on your sitting bones.Breathe in and return to start position
How many
4 6 each side
You should feel itFeel your trunk turn with the movement, turn your headwith the movment.
Take it easyCan have legs lengthened in front of you with a towel
between your knees.
HowElbows tucked into sides of body, palms
facing the ceiling.
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Trimester 2 Part 2
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Trimester 2 Part 2
Tiny Spine CurlsVariation of Shoulder Bridge
Begin byLying on your back, neck,
shoulders, and arms relaxed.
NowBreathe in and prepare.Breathe out and Ready To Go, squeeze your buttocks to liftthem and your tailbone off the floor.Breathe in and lower buttocks back to the floor.
How many
4 - 6
You should feel itFeel your buttocks lifting lightly off the floor, with both feet
on the floor, upper body relaxed throughout.
Take it easyThis is a very subtle move, dont aim for big dramatic
movements.
How
Feet approximately hip distance apart.
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Trimester 2 Part 2
Pillow SqueezeStrengthen the thighs and opens the back
Begin byLying on your back, neck, shoulders,and arms relaxed.Small cushion/pillow between youknees.
NowBreathe in and prepare.
Breathe out and Ready To Go, squeeze your knees together(using your inner thigh muscles) and lift your pelvic floor.Breathe in and release your thighs.
How many4 - 6
You should feel itAround your pelvic floor and inner thigh areas. Keep
breathing throughout this movement.
Take it easyDont over squeeze!!
HowFeet approximately hip distance apart.
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Trimester 2 Part 2
Side Legs CirclesRelax on your side and work the buttocks!
Begin byLying on your side, abdominalarea supported, hips stackedon top of each other, bottomleg bent.Top hand can be placed in
front for support.
Now
Breathe in and prepare.Breathe out and Ready To Go and circle the top leg. Keepthe body long and still and abdominals gentlyhuggingbaby.The hips move but the pelvis remains still.
How many
8 each side, each direction
You should feel itThe movement should be free and the hips loose andmobile.
Take it easy
Dont take the top leg any higher than hip height.
HowKeeping the hips on top of each other and perform smallmovements. Take care not to roll backwards.
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Trimester 2 Part 2
Arm OpeningsOpen and stretch the chest
Begin byLying on your side, abdominal areasupported, hips stacked on top of eachother, both legs bent at a right angle.
Arms are lifted to shoulder height and
straight out in front.
Now
Breathe in and slowly lift your top arm to the ceiling,moving your head with the arm movement keep lookingat your hand.Breathe out and Ready To Go, take the arm a little further,aiming to take the back of the hand to the floor.
Breathe in and return to the start position.
How many
Up to 5 each side.
You should feel itThis is a nice stretch, especially around the chest.Dont be tempted to over stretch, just go to where you feel
a gentle opening of your chest.
HowAs your bump gets bigger you may wish toplace a small cushion between your knees
for comfort.
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i il t k
Trimester 2 Part 2
Shoulder RotationsShoulder flexibility and mobility
Begin byLying on your back, arms lifted tothe ceiling, holding a scarf.Shoulder blades remainlengthened and down (Uncle
Fester). Upper body relaxed.
NowBreathe in and prepareBreathe out and Ready To Go, take elbows to the floor.Breathe in and rotate your shoulders so your arms are closeto the floor.Breathe out and lengthen arms away from you body.
Breathe in and return to the starting position.
How many6 8 reps
You should feel itThe chest should remain open and the shoulder movement
remains smooth and slow.
HowThis movement is smooth and controlled and within yourcurrent range of movement.The ribcage and breastbone remain gently pulled inthroughout
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