Squat, moon walk and fly with Pilates

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1) Moon walking: Whittles your waistsecond_step1

I first met Pilates instructor Jennifer Gianni at her Venice, California Pilates studio, Embodyment, when she was releasing her newest DVD “Fusion Pilates, Triple Threat.” Known for working with lean and lanky beauties like Hilary Swank and Maria Bellow, Jennifer Gianni Pilates techniques are meant to strengthen as well as lengthen. Here are a few of her favorite moves, perfect for beginning and intermediate Pilates students:

second_step22) Jennifer loves this exercise because of the challenge all keeping both arms and legs long and extended while keeping the torso’s form. Starting on your back, exhale and extend arms and legs to the ceiling. (See photo #1.) Rotate as you breathe in. On the next inhale, scissor the arms and legs, bringing one arm to the outside of the opposite leg. (See photo #2.) Beginners should do one set of 6-8 reps. Intermediates can build to two sets of 6-8 reps.

second_step33) Phoenix in flight: Works on posture …and your booty!

Jennifer likes this exercise because it really opens the front of the chest — and we’re all so hunched most of the time. Best of all, it works the booty!

Starting on your belly with your forehead resting on the floor or towel, bring your arms to your sides (photo #3). Keep the top of the feet on the floor parallel and hip distance apart. inhale to prepare. Exhale and bring the eyes, heart and feet up, keeping the back of the neck long. Melt the front ribs into the back ribs and reach long through the fingertips and toes. On the next exhale, turn your toes out and connect the heels, rotating the arms to the front in a high “V” (see photo #4) and then back to the sides. Stay up if possible, and do 3-4 sets. »

second_step44) Hinging cobra: Works upper body, abs back of legs

You’ll feel your core working on this one. Jennifer loves it because it feels so good to stretch your abs and upper back.
second_step5second_step6Starting on all fours, exhale and press into your hands, lifting your hips up to the ceiling and back into down dog pose (photo #5). The weight should be away from your arms and shoulders — it should be in your legs. Keep your hips up and walk your hands out a little bit more to feel your bad( lengthen. On the next exhale, hinge forward into plank pose. Pull the heart and heels away from each other. Push up and out of the shoulders, making. sure that the shoulder blades are apart. On the next exhale, keeping ‘he arms straight and the toes tucked under, nick the hips down into the floor. Lift your heart to the ceiling, making sure to keep your shoulders away from the ears (see photo #6). On the next exhale,

8) One legged squat with diagonal arm reach :work almost everything!
HAVE TROUBLE WORKING OUT WHEN TRAVELING? Try a complete personal fitness studio that travels with you. The travel TRAINER fits into a standard 22″ carry-on bag and is a great way for travelers (business and leisure) to maintain an active lifestyle while they’re on the road. It Includes a stability ball with a rapid air pump. a thick yoga/Pilates/multi-purpose mat, a sturdy set of resistance bands and CD with more than 50 beginning to Intermediate exercises. And it all fits in a lightweight mesh shoulder bag!
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Jennifer likes this one because of the balance challenges that diagonal exercises have, and because its a great hip strengthener.

Inhale and lift one leg up. Then pull ;up tall on the standing leg. Reach the opposite arm high above the head. (See photo #7.) Exhale and squat (still one-legged), reaching the opposite hand to the pinky toe of the foot that’s on the floor. (See photo #8.) Do 4-6 reps on the same side, then switch.

For more information on Jennifer Gianni’s Fusion Pilates DVD or Embodyment. Studio, go to www.embodymentstudio.com or contact Embodyment Studio, 720 Hampton Drive, Venice, California 90291; (310) 581-3822.

About the author: Fashion designer and lifestyle expert Mania Matsumoto writes several national and interna-tionalfashion/beaittylbody image columns as well as a daily blog at www.trustyourstyle.com. Mary fat in frequently interviewcd by publications such as U.S. News 62 World Reports, USA Today. Glamour, and more. Her designs have been worn by the likes of Rabin Weigh/ Rerm,Joan Rivers and Maly Hart and have appeared oil Oprah, Extra, The Oscars and Talk Soap.

HAVE TROUBLE WORKING OUT WHEN TRAVELING?
Try o complete personal fitness studio that travels with you The travelTRAINER fils Into a standard 22″ carry-on bag and Is a great way for travelers (business and leisure) to maintain an active lifestyle while they’re on the road. It includes a stability ball with a rapid air pump, a thick yoga/Pilatesimulti.purpose mat, a sturdy set of resistance bands and CD with more than 50 beginning to Intermediate exercises. And it all fits in a lightweight mesh shoulder bag!