November 30 Day Fitness Challenges
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This is much needed ... I'm in0
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Is it too late to join?1
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You may join at any time @kauai56, we're glad to have you!0
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Signing up!
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Good morning everyone! As we mentally prepare to help our bodies get stronger, I want to take a moment and remind everyone to please be sure to watch your form when doing these or any exercises! Above all, protect your back!
Be sure to review the images that have been posted for proper form & technique. As @gojaqs reminded us, warm-up before attempting these exercises.
I will always post visuals & other information about the movements beforehand. If you are unclear about an exercise, use Google to find additional information or ask a trainer or your doctor for help!
We want to have a successful November, completely injury free!
1) Warm-up.
2) Use proper form.
3) Protect your back!
4) If you feel any pain, stop immediately.
5) Let us know about your progress!
6) Have FUN and enjoy building a healthier, happier you!
I am not a health or fitness professional, I'm just trying to get myself together, like you - INJURY FREE!1 -
How to Do the Pilates Roll Up Exercise
By Marguerite Ogle
Updated March 27, 2016
The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.
Lots of people have trouble with the Pilates mat exercise, the roll up. Issues like trouble getting up at all, rolling up but having the feet fly up, and coming up with momentum (a jerking motion) instead of strength are common frustrations.
But with these instructions and tips, you can learn to perform the Pilates roll up with great form to strengthen your core.
Step-By-Step Instructions for the Pilates Roll Up
Lie on your back on the floor with your legs straight. Let your belly drop down toward the floor and make sure your shoulders are relaxed and away from your ears. Take a few deep breaths as you check your alignment and tune into your body.
When you are ready, leave your scapula anchored in your back and your ribs down, as you bring your arms straight up over your head and back so that your finger tips are pointing to the wall behind you. This will be your beginning position.
This first move is the Pilates Arms Over.
Inhale: Leave your scapula down as you bring your arms up over head. As your arms pass your ears, let the chin drop and the head and upper spine join the motion to curl up.
Exhale: Continue in one smooth motion to curl your body in an "up and over" motion toward your toes. This is the "moment of truth" for many. Pull in your abs in and deepen the curve of the your spine as you exhale. That's what gets you up (not momentum).
Finally, keeping the head tucked, the abdominals deep, and the back rounded, reach for your toes.
Ideally, the legs are kept straight throughout this exercise with energy reaching out through the heels. However, a modification would be to allow the legs to bend, especially as you come up and reach toward the toes.
Inhale: Bring the breath fully into your pelvis and back as you pull the lower abs in, reach your tail bone under, and begin to unfurl, vertebrae by vertebrae, down to the floor.
The inhale initiates this motion until you are about half way down.
Note: Be sure to keep the legs on the floor and don't let them fly up as you roll down. Check that your shoulders are relaxed and not creeping up.
Exhale: Continue to set one vertebrae after another down on the floor.
Keep your upper body curve as you roll down slowly and with control. The arms are still outstretched and following the natural motion of the shoulders as you roll down.
Once your shoulders come to the floor, the arms go with the head as you continue to roll down to the mat.
The roll up is one continuous, controlled and flowing motion. Try to synchronize with the breath.
What's with My "Flying Feet?"
One frustration of the roll up is when the feet and legs want to fly up off the mat in response to the upper body lift. The reason for this is that some of the muscles that help the upper body bend forward are also muscles that flex the hips, the infamous hip-flexors.
Abs in, ribs down and in, and a big curve of the spine are crucial parts of roll up; and that is what the transversus abdominis does. The transverse muscle compresses the abdomen and bends the trunk forward in flexion. It also helps close the ribs toward the midline. Other abdominal muscles will be working in the roll up. But if you focus on the action of the transversus abdominus, it will help take the focus off the hip flexors and result in less "flying feet."
Stabilize Your Pelvis
One of the most tempting mis-alignment of the pelvis is the overly tucked position. If you do tuck your pelvis though, it will make it much harder to get up in a roll up. All your energy will be directed down into the lower part of your body and your feet will probably want to fly up off the mat instead of your upper body!
YOU'VE GOT THIS!
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@MiamiSeoul I'm a little (ok, a lot!) intimidated by the glutes schedule, but count me in!
Schedules are printed and ready to be checked off every day.1 -
Way to be organized @Queenie_O! Glad you're with us!0
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Count me in for the abs and leg challenges! Thanks for posting.1
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Excited for the add. Just started to walk/run 3 miles a day. This will add variety !1
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Just what I need - a plan. Definitely looks intimidating at my current level of fitness so I'll start off slow, but I'm in!2
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I am in1
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I'm new here and I'm in!
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I can't delete a post...0
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Count me in Great idea! any alternative to hip thrusts? not sure if my lower back will like to many of them. 1
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Welcome @Charm110 @hope4dcb @Trnava @kingaeillia3613 & @Yvariel!
@sg122, I haven't been able to find easier hip thrust exercises. Everything I found adds weight or is elevated. I'm going to attempt them on a mat, with no weight. I'm currently dealing with two bulging disks. If I experience any discomfort, I'll stop! Let's check-in with each other & share our progress. Good luck!0 -
I am in for abs and legs. Sorry but glutes is out of my league.1
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I've printed them off and an going to tick them off daily. Bring it on!!!1
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Ok I am in, I set a goal last month to incorporate strength straining back into my fitness routine, but I wasn't successful
I walk or cycle everyday and have lost 12 pounds since starting with MFP 52 days ago, but I know that I need to get strong again. So hoping this challenge will motivate me to get started again and help keep me on track. I am still nursing a recovering shoulder injury, so I may have to modify a few things, but I am a former fitness instructor so not a problem there. My new knee (total replacement) turns 1 year old this week so this feels like a is a great way to celebrate! 2 -
Ready...[gulp]!!1
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Day 1 done!!2
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@BABetter1 @awestbrook89 @wagnerpe123 @NickiR3d @yvonnecrosby2464 @sjansing @KareninLux @bluelilac102 @88marley88 @BecciWilson82 @lelliott1992 @mcmeghan66 @thenananator @dkginger @moreo1 @jodilynnsanders5104 @olabren @saraht4392 @klove808 @sharondjs @TheresASkinnyGirlInsideMeeee @Redola @cbiggs440 @jcubedatund @simmonsmaricia @ListenSunnie @mckonnen @ladyreva78 @Dhathri @lookinglass127 @Jacquitheelder @ytesfay @gojaqs @Divya365 @gojaqs @Naija82 @BJerzy @szeleny12 @Spears1354 @am_change @michi2576 @arla4744 @SammeeBoud @Timothyh27 @lbenson2006 @sescobar74 @lorilouroo @leciafe @Ptricia99 @RicaDelRey @RGuerrero1 @tinacuso @dnique03 @megangibson2002 @rodeoaddict1977 @DebbieNeedham1 @KarenSmith196511 @EmmaMcwhinnie @bethompson91 @nyeusiqueen @elisabel @valeriasuarez9523 @agirlgoneprimal @southerngirllostinqueens @tiffanycones20 @cassevans @amylw1996 @yoda37 @Topsking2010 @asrai50 @nthesadl @RetiredAndLovingIt @FinkQui11 @Odessak17 @energyseeker @Kimmylaviol @smithjazmin93 @CranstonJ2016 @rieson @kauai56 @Queenie_O @Charm110 @hope4dcb @Trnava @kingaeillia3613 @Yvariel @sg122 @jmjr_cassetto @Loriebick @bobbylou23
@Joanna2012B, you rock!
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I don't need to lose any weight. 6 -12 isn't much of a challenge. Doupbe this for minimal results.
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Day 1 of abs and legs done !2
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Day 1 done...thought about doing extra calf raises but wanted to see what it was like to have to do all this plus the arm challenge...maybe tomorrow!! Lol. Those hip thrusts were interesting...must not do much that hits the muscle that way.2
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