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dr_elizabeth_saleh

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25.01.2022 Have you ever tried a Mat Pilates Workout??? There’s always a misconception that Pilates is too girlie or too easy. Trust me it’s not!!! Don’t believe me, ask my male patients OR just compete 5 rounds of the above arm workout and comment below. No need for fancy equipment, just use any weighted item around your house. 1 Tricep Extensions x15... Pregnancy Diastasis Recti 2 Diamond Press x15 Pregnancy Diastasis Recti 3 2-Point Bicep Curl x15ES Pregnancy Diastasis Recti Drop down into a 3-point kneel 4 Reverse Fly x15ES Pregnancy (not beyond 20wks) Diastasis Recti 5 Rainbows x15ES Pregnancy (not beyond 20wks) Diastasis Recti If you are new to Pilates check out my beginner 6 week Mat Pilates Program- PIMP (Pilates in my Pocket). It’s the perfect place to start with all the beginner exercises. Watch, listen and follow along as I guide you through each class via my online video guide. Now available to purchase via the link in my bio See more

17.01.2022 HAPPY HUMP DAY!!! Enjoy this ripper Chest and Core workout. Make sure all your besties are tagged and comment below with how you go!!! Not only does the above workout target our chest and core, it also helps with our upper spine mobility, which is perfect for everyone’s spine needing some TLC. Also it’s completely pregnancy friendly, just sit on a cushion or kneel. I have used a theraband here but you can use a can of veggies or a light weight. ... 1 Single arm chest press x15ES Pregnancy Diastasis Recti 2 Arm Lift and Lowers x15ES Pregnancy Diastasis Recti 3 Single Arm Fly x15ES Pregnancy Diastasis Recti 4 Bow and Arrow x15ES Pregnancy & Diastasis Recti option: don’t lean back 5 Windmills x15ES Pregnancy & Diastasis Recti option: don’t lean back. Did you know you can find all these exercises plus so much more in my new 6 week mat Pilates program??? Perfect for everyone struggling to get into a Pilates class and definitely a much cheaper option. Just a single payment of $39.99USD and it’s yours to keep forever Link available in my bio Brand Ambassador @ryderwear #ryderwear #teamryderwear See more

08.01.2022 The Famous AB CRACK!!! Firstly what is an ab crack??? It’s a shallow, well defined line that runs vertically down your stomach. Clinical know as the linea alba. ... How do we get it??? I hate to be the bearer of bad news ladies, but it’s all GENETICS!!! Yup it sure is. It’s the same as the thigh gap and bikini bridge . These are all determined by our genetics. The ab crack is simply where your left and right abdominal muscles meet in the midline. Some are joined close together, others are rather spacious giving the appearance of a crack. Either way, we all have abdominal muscles and you can train your abs to make them more pronounced. Like this above workout which targets your deepest abdominal muscles. Give it a go, tag all your besties and comment below with how you go. Perform 3-5rounds. Note these are not pregnancy or Diastasis Recti friendly. 1 Alternating Arm/Leg Openings x12ES 2 Double Arm/Leg Openings x12 3 Dead Bugs x12ES 4 Double Dead Bugs x12 5 Same Side Extensions x12ES If you are after more workouts like the one above, check out my Intermediate/Advanced Core Guide. ALL the workouts to take your core to the next level. Link Avila Le via my website. Ab crack or not, we are all beautiful exactly the way we are See more

08.01.2022 Who’s your Core Power bestie??? TAG them and comment below This morning I did an amazing Advanced Core Pilates workout on the reformer with my sister-in-law!!! And it felt AMAZING being able to motivate and push each other beyond our limits. Now I understand if you do not have access to a reformer, however you can replicate the entire workout on the floor from the comfort of your own home ... Aim for 3-5 rounds of this killer workout. NOTE: these are not pregnancy or Diastasis Recti friendly. 1 Boat Crunches x15 2 Boat Holds single toe taps x15ES 3 Boat Holds double toe taps x15 4 V-Sit x15 5 Leg Lifts x15 You can find these Core exercises plus so much more in my 9 week Intermediate/Advanced Core Guide. Now available to purchase via the link in my bio. For a single payment of just $19.99USD it’s yours to keep forever. If you are new to Core workouts, please begin with my beginner Core and Pelvic Floor Exercise Guide. The perfect place to start. Remember we all have to start somewhere. It’s all about CHALLENGING YOUR LIMITS See more

05.01.2022 HEADACHES & NECK PAIN Tag EVERYONE you think who will benefit from these!!! More often than not poor posture plays a vital role in the development of headaches and neck pain. So when we rehab our neck and upper back, it’s all to do with positioning of the head in relation to the neck in relation to the shoulders in relation to the spine and pelvis. Though these moves look simple enough, please follow the proper set up to ensure you are performing the exercises accurately,... thus achieving the best therapeutic outcome. SET UP: - Lay flat on your belly - Gently lift your belly up and away from your mat - Lengthen long through your tailbone long - Lengthen long through your head and neck. Imagine someone is pulling your hair from the crown and really elongating your neck - Collar bones are broad and smiling - Shoulders melted down and away from your ears. We don’t wear our shoulders as earrings. 1 Swan Dive L1: with your elbows bent at 90degrees, hover your forehead up off the mat, maintaining a long neck. DO NOT EXTEND THE NECK!!! Lift up in a straight line. 2 Swan Dive L3: same as above but float your hands an inch off the mat 3 Swan Dive L2: come up onto your forearms and hips bones. Maintaining that neutral spine (press pubic bone into the mat). Visualise a flame burning under your eyebrows. To avoid them being singed hover your head away from this flame, maintaining a neutral neck position. DO NOT EXTEND THE NECK. 4 Breaststroke L2: same as Swan Dive L3 but arms are extended long. 5 Swimming L3: as above plus hover both legs off the mat NOTE: these are safe to do during pregnancy till 16weeks, then do them seated. Exercise, rehab, retraining etc all come down to one thing...how well you position your body to perform the exercise. The beauty about my beginner Core and Pelvic Floor Exercise Guide is it teaches you just that. How to position your spine and pelvis to correctly recruit your core and pelvic floor muscles. If you have yet to purchase my guide, you can do so via the link in my bio See more