Chest Lift Pilates Exercise from yoopod.com



How to Do the Pilates Chest Lift

Chest Lift may look like the familiar abdominal "crunch", but there are some important differences between this ab exercise and the way most people do a crunch. See the "tips" below Chest Lift instructions for details on the differences.

The Chest Lift

  1. Lie on your back with your knees bent, feet flat on the floor. Make sure that your legs are parallel - lined up so that your hip, knee, and ankle are in one line and the toes are pointing directly away from you. You are in neutral spine position with the of the lower spine creating a slight lift off the mat.
  2. Keep your shoulders down as you bring your hands behind your head with the fingertips touching. Your hands will support the base of your skull. Your elbows will stay open throughout the exercise.
  3. Take a few deep breaths. Use this time to make a little survey of your body. Be sure your body is balanced side to side. Check that your neck is relaxed and your ribs are dropped.You may want to review the instructions for Imprinting.
  4. Exhale: Slowly pull your belly button down toward your spine and keep going, allowing your spine to lengthen out and the lower back to come down to the mat. Simultaneously, tilt your chin slightly down and from the top of the head, with a long neck,slowlylift the upper spine off the mat until the base of the scapula is just brushing the mat. There is a deepening feeling under the bottom ribs as you lift. *Remember, the work is in your abs, which are in a deep concave position. Your neck and shoulders stay relaxed, and the movement does not create tension in the legs.
  1. Pause at the top and inhale. Draw the abdominals in deeper.
  2. Exhale: Keep the abdominals drawn in as you slowly lower back to the mat.
  3. Inhale: Release the abdominals and return to neutral spine.
  4. Repeat 6 - 8 times
  5. Pelvic Curl would be a nice follow up for this exercise.
  • Chest lift creates a deep curve of the abdominals down toward the mat. The result is flat abs. In most crunches, there is a shortening of the rectus abdominis (the long superficial muscle that runs down the front of the abdomen) that often causes the abs to pop up on the contraction. This will not create the flat abs people are looking for.
  • Chest Lift is done very slowly with the breath. There is no momentum being used.
  • The tailbone and hips do not start to curl up off the floor as is often seen in crunches.





Video: Pilates Chest Lift Exercise Demonstrated

How to Do the Pilates Chest Lift
How to Do the Pilates Chest Lift images

2019 year
2019 year - How to Do the Pilates Chest Lift pictures

How to Do the Pilates Chest Lift forecasting
How to Do the Pilates Chest Lift recommend photo

How to Do the Pilates Chest Lift pictures
How to Do the Pilates Chest Lift photo

How to Do the Pilates Chest Lift How to Do the Pilates Chest Lift new photo
How to Do the Pilates Chest Lift new images

picture How to Do the Pilates Chest Lift
pictures How to Do the Pilates Chest Lift

Watch How to Do the Pilates Chest Lift video
Watch How to Do the Pilates Chest Lift video

Forum on this topic: How to Do the Pilates Chest Lift, how-to-do-the-pilates-chest-lift/
Discussion on this topic: How to Do the Pilates Chest Lift, how-to-do-the-pilates-chest-lift/ , how-to-do-the-pilates-chest-lift/

Related News


Gluten-Free Sugar-Free Almond Biscotti Recipe
The Scary Chemical In Your Potatoes
Students Learn More from Attractive Teachers, Study Says
Kate Beckinsale Long Hair Styles 2013
Rihanna Cites Marie Antoinette In Fenty x Puma SpringSummer 2019 Collection
How to Talk to Strangers
Is Sad Cat the New Grumpy Cat
Nail Art Ideas That Make Short Nails Look Amazing
A Detailed Guide to Ginger: What’s in It, Why It’s Good for You, and More
How to Play 21 Dares
5G may create brand new media time for consumers



Date: 09.12.2018, 07:20 / Views: 64183