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Pilates by Laya

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22.01.2022 Side abs + Side butt with ball Let me introduce my little friend Swiss ball she is very pretty but a little naughty sometime Is hard to get along with her Anyway, at the end of the day I show her, how much my core muscles will support me to keep myself stable ... make sure that your shoulder stays away your ears pull the belly in and keep your spine nice and tall hips nice and square 10x2 side line leg lift 10x2 double legs lift in/out 10x2 single leg front kick + spinal rotation other side #happymonday #endlesslifestylestudio #pilatesbylaya #swissball #swissballtraining #pilatestv

18.01.2022 As a pilates instructor, I know that I need to be inspiring. I work on myself first, I eat healthy, I do practice & I work on my mind everyday to be the best version of myself it’s healthy feels really good, then ask my clients all of the above, they accept that because when it works for me will work for them too What do you think, how would you motivate your clients? #pilatesinstructor #pilatesbylaya #inspireothers #motivateyourself #selfcare #helppeople #bethebestversionofyou

13.01.2022 Lower abs + hip flexor + shoulder This sequence is all about control and centring, needs to be done in a very smooth way Let’s put the blue spring on, fix the forearm behind the shoulder pads, take the long strap, find those leg in side plank pose just slightly turned out, yesss ready to move ... lift your leg up as the top arm is in front of the chest, lower the legs when arm goes up (in-line with ear) 8 Reps top foot in strap, same movements but will feel so much different pressure (needs pelvic stability & centring) 8 Reps hand in strap, are gonna do the same, knees bend into the Dimond pose and extend forward 8 Reps let’s add some clams at the end 8 Reps make sure those shoulders stay away your ears and keep the rib away the carriage Well done you are read for other side Try and enjoy #endlesslifestylestudio #pilatesbylaya #lowersbsworkout #armsworkout

10.01.2022 How can we get rid of love handles Side Plank The side plank is another great exercise that can be used to lose the "love handles." ... start by laying on your right side on an exercise or yoga mat. Make sure your legs are extended completely out to the side. Rest your right elbow on the ground, with your forearm on the ground. Start from 5 seconds Maximum 2 minutes pull the belly in and keep the bottom side of your body away the gravity Other side #sideplank #sideplankvariation #endlesslifestylestudio #pilatesbylaya #pilatessideplank

10.01.2022 Let do some gentle glutes work and stretches afterwards Such an amazing sequence for Sunday a bit of muscles work, balance & control, then beautiful stretches which is a life changing Let get one spring ... fix one foot against the shoulder pad, push the carriage half way out to rest the forearm on the foot bar, rotate whole body away the bent knee and extend the opposite leg right behind yourself, rotate the hip a little more 8 big circles without moving the hip & pelvis around 8 reversed find both hands on the bar, press the carriage out and lift the leg up as much as you can to stretch out the stomach, hips, arms & upper back bring the carriage back home as moving the leg one big step forward, find the ground and push the carriage out to stretch out the hip flexor (front knee 90) 8 times let’s change the side I really enjoyed this movement try & enjoy too #endlesslifestylestudio #pilatesbylaya

10.01.2022 variations on #allegro2 What’s benefit of snake? Pilates Exercise Snake is performed on the Pilates Reformer.... The benefits of the Pilates Exercise Snake include side strengthening and support. Snake is an advanced exercise that requires balance, control, and a strong center. If you haven’t tried snake, it should be performed with #instructor supervision I’m using one red spring and footbar in level 2 #endlesslifestylestudio #pilatesbylaya

10.01.2022 FLYING PLANK + PUSH UP ON #allegro2 FINISHING: FRONT SPLIT + spring ... hand are shoulders width apart, front knee always top of the ankle, back heel against the shoulder pad, abs nice and tight YES READY TO JUMP press the carriage out into the deep lunges keep the back leg extended, carriage half way home as lifting the supportive leg up in to the #plank now time to take the arm one step out, ready for #pushup let’s go through some lunges as stepping up on the platform 10 reps each side + a #frontsplit challenging & effective BENEFIT: Push-up benefits include increased muscle mass, strength and endurance. The push-up primarily works the triceps and chest but also activates many other muscles in your arms, shoulders, core and legs. ... With continued training, your body will begin to develop new muscle fibers, resulting in increased muscle mass. Benefit: The plank strengthens your spine, your rhomboids and trapezius, and your abdominal muscles, which naturally result in a strong posture as they grow in strength. Developing your posture can improve on a number of ailments, and prevent the onset of other ones. Good posture means you're keeping your bones aligned. Benefit: Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. Improving your appearance isn't the main benefit of shaping up your body, as you'll also improve your posture and range of motion. So great combo with benefits Try & enjoy #endlesslifestylestudio #pilatesbylaya #happysundayeveryone #pilateslovers

08.01.2022 Side plank + little more One of my favourite #pilates series is side plank, why? Because I will be sore the next day through my #obliques such a great feeling you know what am I talking about ... I’ve got 1 kg ankle & wrist weights which is challenging to keep the body stable find your side plank, and being the bottom leg in front of yourself & reach the arm up inline with your shoulder 2 x 8 arm & leg lift/lower 8 times arm circle & reverse repeat other side Great to be active at home during #melbournelockdown #stayactive #eathealthy #sleepwell #endlesslifestylestudio #pilatesbylaya