DOING PILATES WITH FLEX BANDS

Exercise bands also known as resistance bands, stretch, workout or flex bands, have been around for quite a while. They started out as rehab tools but are now mainstream equipment in the fitness world include also in the Pilates Class. A flex band is one of the most portable, versatile and low-tech pieces of exercise equipment one can have. They provide adjustable resistance for both stretch and strength exercise.

Some Benefits of Adding Flex Bands to Pilates Exercise :

1.      Adaptable for Multiple Pilates Levels

Whether you're a beginner or an expert, flex bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge in Pilates exercises.

2.      Whole-Body Exercises

Flex bands can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body.

3.      Save on Storage Space

Flex bands take up virtually no space to store them, which means you can use them at home even if you have very little space. When your Pilates workout is done, simply stash them in a drawer until your next Pilates session.

4.      Excellent for Travelling

Flex bands are lightweight and easily portable. You can stash them in your suitcase when travelling and use them to get a simple Pilates exercise right in your hotel room.

5.      Add Variety

Adding variety to your Pilates exercise is key for challenging your muscles. Flex bands can be alternated with free weights and exercise machines for ongoing variety.

6.      An Effective Workout

Flex bands are incredibly simple, but they're also extremely effective at working your muscles. Additionally, flex-band training can help you boost stamina, flexibility, range of motion and more.

7.      Incredibly Cost-Effective

Flex bands bands are inexpensive.

These following below are some of simple Pilates exercises that use flex bands :

1. Spine Stretch

Step 1 : Spine Stretch 

 Step 2 : Spine Stretch 

2. Strengthening Triceps

 3.      Stretching Hamstring

BODY CONNECTION PILATES (KELAPA GADING - BOULEVARD)

Jl. Boulevard Raya QJ3 No.22-23

Kelapa Gading, Jakarta Utara

(021) 45842008/9

Email : enqueries@mail.bodyconnection-pilates.com

Facebook : BodyConnect Pilates

Opening hours : 

Monday - Friday 7am - 7pm

Saturday      7am - 3pm

THE CAT STRETCH EXERCISE

The cat stretch is a great exercise that helps to increase flexibility in the lower back and core muscles. This exercise can not only be used during warm-ups and cool-downs, but may also be effective as a rehabilitation exercise for people who have recently experienced an injury to the lower back. Be sure to perform the exercise in front of a mirror during the first few attempts in order to achieve optimal results and prevent injury.

About the Cat Stretch

The cat stretch is a great exercise that can be included in the warm-up or cool-down portion of your current exercise routine. This exercise targets the muscles in the lower back. Stretching these muscles can not only aid in the treatment of back pain, but may actually help in its prevention. When performing this stretch for the first time, consider finding a room with a large mirror that allows you to view your body. This will ensure that the stretch is performed properly, with little chance of injury.

Positioning Your Body for the Cat Stretch

Before you actually perform the cat stretch, it is important to position your body properly. Start by finding a room that has a large mirror. Pilates studio is great examples of places that this pose should be practiced during the first few attempts. Clear a large area on the floor, and set down a exercise mat. Come down onto the floor on all fours, making sure your knees are under your hips with your shins placed firmly on the ground. Look down at your hands. They should be placed directly under your shoulders with your fingers spaced widely apart and facing forward. Look down at the space between your hands. You should be in a flat tabletop position in a straight line from your head to your tailbone.

Performing the Cat Stretch

Now that you are positioned properly, you can begin to perform the cat stretch. Start by taking a deep breath. As you exhale, use the muscles in your core to push your belly towards your spine, curving your back toward the ceiling. Hold this pose for a count of 10. Inhale and slowly exhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky without putting any unnecessary pressure on your neck.  Repeat this maneuver another two to three times in order to achieve optimal results.

Increasing the Intensity of the Cat Stretch

As with most stretches, the best way to increase the intensity is through a combination of holding the stretch for a longer period of time and increasing the distance that the muscles are stretched. Each time that you perform this stretch, try to push your spine a bit higher towards the ceiling. In addition, with every performance of this stretch, try to hold it for another two or three seconds. When stretching, be sure to use common sense. Don't stretch to the point of pain, as this can cause serious injury.

BODY CONNECTIONS PILATES (KELAPA GADING - BOULEVARD)

Jl. Boulevard Raya QJ3 No.22-23

Kelapa Gading, Jakarta Utara

(021) 45842008/9

Email : enqueries@mail.bodyconnection-pilates.com

Facebook : BodyConnect Pilates

CROSSCORE - ROTATIONAL BODYWEIGHT TRAINING

Today, i'd like to introduce about CrossCore® which's  a new sport at Body Connection Pilates that have been launched since last August 2014. There's so much fun & challenging to learn CrossCore® movements because we need to keep our body balance by using our core muscle.

CrossCore® was introduced to the fitness market in 2010 with its War Machine product and then launched the CrossCore180® in 2011.CrossCore® is a suspended bodyweight training system that engages the entire body with highly effective functional training techniques and programs with Rotational Bodyweight Training.

Rotational Bodyweight Training will help us to learn how to progress ourselves and our exercises by using proper movement pattern along with rotational and anti-rotational stability techniques.

CrossCore® is also the only suspended bodyweight training system that allows you to use a variety of accessories for integrated workouts, such as kettlebells, dumbbells, sand bags, bars and resistance bands.

CrossCore® was introduced soon thereafter to cater to a much more diverse population—fitness enthusiasts, amateur and professional athletes, the military, the aging population and people with disabilities—to safely challenge them and actively grow their fitness goals.

These below are some photos of CrossCore® movements. Here we go....:) 

V-Up
Muscles Targeted : Abs, Obliques, and Lower Back

Step 1 : Chest Press
Muscles Targeted : Chest, Shoulders, Triceps, and Core

Step 2 : Chest Press Single Arm Full Rotation

 Muscles Targeted : Chest, Shoulders, Triceps, and Core

Left Side : Side Lunge    Muscles Targeted : Quads, Hamstrings, Hips, Glutes, Calves, and Core

Right Side : Knee Raises   Muscles Targeted : Abs, Obliques, Lower Back, and Shoulders

Standing Plank
Muscles Targeted : Abs, Obliques, Shoulders, and Lower Back

Kneeling Plank
Muscles Targeted : Abs, Obliques, Shoulders, and Lower Back

Bicycle
Muscles Targeted : Hamstrings, Quads, Glutes, Hipos, Lower Back, and Core

So, just come and join with us to try CrossCore® Class. We have group and private CrossCore® class also. For further information about schedule, etc, please kindly to contact us. :)  

BODY CONNECTIONS PILATES (KELAPA GADING - BOULEVARD)

Jl. Boulevard Raya QJ3 No.22-23

Kelapa Gading, Jakarta Utara

(021) 45842008/9

Email : enqueries@mail.bodyconnection-pilates.com

Facebook : BodyConnect Pilates

Opening hours : 

Monday - Friday 7am - 7pm

Saturday      7am - 3pm