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!!!

BREATHING

WHY IS BREATHING GREAT IN EXERCISE AND DAILY LIFE????

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WHEN BREATHING AND ALLOWING YOURSELF TO ENJOY YOUR BREATH IT MAKES LIFE VERY EASY FOR YOU!!!!

WHEN YOU WAS A KID AND YOU WOULD GET OVER EXCITED, YOUR MOTHER OR FATHER WILL ALWAYS TELL YOU TO TAKE A DEEP BREATH.

BREATHING IS A RESPIRATION CAUSES IN VOLUME AND PRESSURE, IT HELPS WITH NUTRIENTS AND MOVEMENT. BREATHING IS THE FIRST AND LAST ACT OF LIFE. IT COULD ALSO AFFECTS YOUR EMOTIONAL RANGE. BREATHING IS PATTERNED, STYLED, AND LEARNED TO ADAPTED THROUGH YOUR EVERYDAY LIVING. THEREFORE, THERE ARE WAYS TO BREATHE THAT COLD LEAD TO BETTER FUNCTION EFFORTLESS AND EASY.

https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQjxPmgAoOWivFwT8VQYkozg8ZkqphdUYGSYLIw58D_DCJBdlBeJQ


JUST TAKE A DEEP BREATHE AND LIFE WILL FEEL MUCH BETTER!!!!

PRINCIPLES OF STAYING FOCUS DURING EXERCISES OR IN LIFE

AS PARENTS WE HAVE 100 THOUSANDS THINGS THAT GOES ON IN YOUR MIND AND TRYING TO STAY ON TRACK OF EVERYTHING. THEREFORE, I AM GOING GIVE YOU SOME THINGS YOU CAN THINK ABOUT AS YOU EXERCISE AND ALSO RELAX YOUR MIND THROUGHOUT THE DAY!!!

CAN YOU FIGURE OUT WITH FPBCCC CAN STAND FOR???

F- FLUIDITY

P- PRECISION

B- BREATHE

C- CONCENTRATION

C- CENTERING

C- CONTROL

YOUR MIND HAS TO BE IN THE GAME AND YOUR MIND IS TELLING YOUR BODY WHAT TO DO!!!

LEG CIRCLES

HOW CAN LEG CIRCLES GIVE ME A GREAT EXERCISE???

LEGS CIRCLE HELP STRETCH YOUR IT BANDS AND STRENGTHEN YOUR POWERHOUSE!!!

STEPS FOR LEG CIRCLES

1.  LAYING FLAT ON YOUR BACK WITH ONE LEG STRAIGHT UP  (90 DEGREES)
2. WHEN YOUR LEG LIFE YOUR HIP MIGHT NOT STAY SQUARE
3. ARMS ARE PRESS DOWN ON THE MAT TO KEEP STRUCTURE AND TIGHTNESS
4. THE LEG CROSSES THE BODY FIRST, THEN CIRCLE DOWN AND LIFE
5. DO EACH LEGS AT LEAST 10 SETS ON EACH LEGS.

http://www.easyvigour.net.nz/pilates/pPilates4.gif

THIS MAY SEEM SIMPLE BUT LOOK AT THE OUTCOME!!!

ROLL UPS 2

(STRAIGHT LEG ROLL UPS)

THE ROLLS UP HAVE TWO WAYS THAT CAN BE DEMONSTRATED!!!

THE STEPS FOR THE ROLL UP (STRAIGHT LEG ROLLS UP)

1. LAY ON YOUR BACK WITH LEGS IN NATURAL ROTATION ON THE GROUND
2. MAKE SURE YOUR STAY IN FRONT OF YOU TO KEEP YOUR BALANCE AS YOU ROLL UP
3. WHEN YOU COME UP ON THE STRAIGHT LEG ROLLS UP, YOU REACH UP TO ELONGATED C
4. INHALE AS YOU COME UP AND EXHALE WHEN YOU REACH FORWARD
5. INHALE AS YOU ROLL DOWN AND EXHALE AS YOU REACH YOUR ARM IN FRONT OF YOU,WITH YOUR SHOULDER DOWN
6. MAKE SURE YOU KEEP EVERYTHING TIGHT, IF YOU WANT GREAT RESULTS

http://www.prevention.com/images/cma/slim-down_shimmy05.jpg

THIS EXERCISE STRENGTHEN YOUR POWERHOUSE AND STRETCHES THE SPINE!!!!

YOU WANT GREAT ABS, THIS IS A GREAT EXERCISE!!!!

ROLLS UPS 1

 (BENT KNEES)

ROLLS UP ONLY TAKES 3 MINUTES OF YOUR TIME!!!

STEPS FOR ROLLS UP (BENT KNEES)

1. LAY ON YOUR BACK WITH BENT KNEES
2. SQUEEZE KNEES AND ANKLES TOGETHER (KNEES BENT ALLOW TO ROLL UP EASIER WITH YOUR SPINE)
3. BRING YOUR FEET CLOSER TO YOUR BUTT TO MAKE THE EXERCISE HARDER IF NEEDED
4. MOVE EACH VERTEBRAE AT THE SAME (KEEP ARMS OVER HEAD)
5. COME ALL THE WAY UP THEN GO BACK DOWN BY GOING THROUGH EACH VERTEBRAE
6. REPEAT THIS FOR 25 TIMES TO GET A GREAT WORK OUT          

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

THIS EXERCISE HELP TO STRENGTHEN YOUR POWERHOUSE AND IT ALSO STRETCH YOUR SPINE

ALSO THE REASON WHY YOU WANT TO MAKE THIS EXERCISE HARDER BECAUSE THE HIP FLEXOR ARE DISENGAGED WHEN THE FEET IS CLOSE TO YOUR BUTT!!!

QUICK EXERCISE CAN MAKE YOUR DAY FEEL GREAT!!!!

THE 100

HAVE YOU EVER HEARD OF THE 100??

This exercise is great to strengthen up the powerhouse. The 100 is exactly what it is.  This exercise is done in a 100 seconds. This exercise doesn't  just help the powerhouse it is also a breathing exercise.

Steps for the 100

1. Lay down on back with legs straight on the ground
2. Curl up to the tip of the shoulder blade
3. Chin up on your chest
4. Eyes on belly button
5. Legs stay in natural rotation
6. Make hands like blades
7. Pulse 100 times

www.faqs.org



Well pulsing remember to breathe through nose in and out!!!!



This exercise is great to start off your day before you wake the kids up.... It gives you life before the day starts!!!!



LET'S START!!!!

BALANCING IT ALL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!





GET UP......
GET KIDS READY FOR SCHOOL........
MAKE BREAKFAST........
MAKE LUNCH ...........
DROP KIDS OFF TO SCHOOL ...............
DO ERRANDS.............
CLEAN UP..............
GO TO WORK................
PICK UP KIDS FROM SCHOOL..............
CHECK OUT HOMEWORK..............
GET DINNER READY...........
GET KIDS READY FOR BED...............
...............AND START ALL OVER AGAIN

IS YOUR SCHEDULE INTENSE AS A PARENT AND  YOU CAN'T FIGURE OUT HOW TO BALANCE BETWEEN  WORKING OUT AND STILL MAINTAINING YOR DAILY LIFE AS A PARENTS. WELL I AM HERE TO HELP YOU. THIS BLOG IS TO HELP PARENTS WITH BUSY SCHEDULE AND STILL CAN PUT IN 2 MINUTES OF A WORK OUT ON A DAILY BASICS. EVEN WITH A BUSY SCHEDULE, THERE STILL IS A WORKOUT FOR YOU!!!!




CHECK THESE EXERCISES OUT!!!!!