Pilates Pop-Up Advanced Workout Uses Small & Controlled Movements to Give Full Body Benefits.
When you hear any kind of workout called “advanced,” it’s easy to picture a rapid flow of intense exercises, heavyweights, and an ocean of sweat on the mat beneath you. But that isn’t always the case. Tough workouts can come in all shapes, sizes & speeds. Joyce Schaer, of Pilates Pop-Up, guides her class through an advanced, full-body Pilates workout that demonstrates how slow, controlled and steady may actually reap the best results.
Schaer starts the workout with a series of warm-up exercises to get your muscles ready and blood pumping before advancing. These movements, a succession of cats, cows, wrist movements, and hip and shoulder circles are vital for opening up your body—this lubricates your joints so that you receive optimal benefits from the exercises. Once your muscles are warmed up, you’ll be better able to get into each movement, as Schaer calls them while avoiding any aching or pulling.
Full Body Advanced Workout
In this 45-minute set, expect pelvic and low back stabilizers to start with modifications to tone down the resistance, if necessary. This section of the workout is followed by upper body, core, and back moves that are great for helping stretch out the muscles that get compressed after long periods of sedentary behavior. The best part is the continuous movements work your respiratory and muscular endurance. Schaer makes sure to leave time for counter stretching to help recover from and reap the lengthening benefits of the movements in between each set.
“When you’re doing a side-lying series, so many times we say, lift your bottom side waist because if we don’t we’ve shortened our top hip and we’re not strengthening our glutes to keep our pelvis stabled and stacked…and we don’t want a crunchy waist. We want a nice gloriously long waist,” Schaer explains. Our core, hamstrings, glutes, hips, shoulders, and arms will be shaking their thank you’s after this 45-minute set. Don’t believe it? Start your favorite workout with Joyce Schaer at Pilates Pop-Up outdoors and get ready to sweat.
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