Pilates with Diane

Article by Diane Clark 18.02.16

I’m Diane Clark the owner of Pilates with Diane. I’ve been practising Pilates for 10 years. I started attending Pilates classes at my local Leisure Centre as well as working out in the Gym and going swimming. After only a few sessions I was “hooked” on Pilates and haven’t looked back since.

Every week I’ll be bringing you a new exercise that you can try. 

This week- Pilates Bridge 

This mobilises the spine, strengthening the abdominals & hip flexors at the same time. It also tones the bottom & works the hamstrings.  

Lie down in position (1) and find neutral spine. Pull up the pelvic floor muscles and feel a slight tension in the abdominal muscles by breathing the navel towards the spine. Ensure the abs are engaged throughout the exercise. Inhale to prepare 

 

 Exhale, tilt the pelvis up from the mat then the lower back, finally the mid back.

 

 Inhale again and bring the arms up above the chest.

 
 Gently exhale and release the back down to the mat.

 Turn the arms so the palms face the knees and slowly return to the mat. (4)
The feet can be directly on the mat or the floor. Mine are on the 1⁄2 roller to make the exercise more difficult.

After photo 3 roll the back down slowly before returning the arms to the mat.
Repeat 10 x
Hope you enjoy and I’ll see you next week. 

Diane Clark
Pilates with Diane

Tel: 07809 621142

Email: diane66pilates@gmail.com

Twitter: @Pilates_Diane

Facebook: https://www.facebook.com/PilateswithDiane66