Tag Archive | splits

Are you up for the Challenge?

Good morning beautiful people! I don’t know about you but dear god I’m tired. I wish I could take some pictures in Pilates to show you guys how hard it gets but the teacher is such a hard ass (with a hard ass, seriously you should see this woman’s butt) that there wouldn’t be time to take pictures. It’s only an hour class but I’m telling you it’s the fastest hour ever because you’re working so hard and consistently doing something.

Pole goes by fast because it is fun for me, I wish it was longer, I love it. But Pilates goes by fast just because it is non-stop, and I’m not hurting now, but I have to give it until like 3 to see just how sore I really am since it’s a night time class. We worked our abs really hard but I’d like to think my abs are already pretty strong, but covered in a layer of fat, they’re pretty much hiding!

Alright people a new thing I’m trying out starting this Friday, not only will Friday be video day but it’ll also be stretch day. I am challenging all of you to get your front splits with me! Front Split Friday, yup, I know, I’m a genius, you don’t have to tell me! It’ll keep going until I get my front splits down, posting updates every Friday, and I would love to see all your progress as well!

Every Friday tweet me or instagram me your progress photos!

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@PoleFitMommy

 

instagram-icon@PoleFitMommy

 

Easy right? WRONG! This is going to take some dedication, do you have it in you to keep at this for weeks? But I believe in you, and I believe in me too! This is something I really want and need to get down if I want to get some more advanced moves. This is something that I will work at every day, because in reality it only takes like 15 minutes a day, and I think I can give up 15 minutes to my flexibility. But remember, never stretch cold muscles! So try jogging in place to your favorite song and when it hits the chorus you hike up those knees and do some high knees until the chorus ends.

Every Wednesday I’ll give you the stretch of the week. But first lets start you off with some basic stretches. Click HERE to go to my blog post about increasing your lower flexibility.

And the new stretch of the week is…. The Hip Flexor Stretch

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I love this stretch, it feels great on my legs, especially after flipping upside down so much and relying on my legs to keep me there.

So I’ve been going on a sushi making spree lately, well… attempt, lets just call it an attempt. I didn’t have the proper “equipment” to make actual maki, and by that I mean my bamboo mat snapped, and I had no knifes sharp enough to slice through seaweed, yea you heard me right! My knives can cut through chicken, through steak, but god forbid they cut through a tiny thin piece of seaweed!

I wound up giving up on the maki and making some hand rolls.

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But I also invested in a new bamboo mat, as well as a new sushi knife meant for slicing sashimi so I figure it has to be able to slice through the seaweed! I will be trying it out tonight! I’ll let you know, sushi so darn delicious.

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Well, until Friday mes amours! Get started on those stretches! Say it with me…

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Improve your lower flexibility!

Good day wonderful people. You will never believe the internet troubles I’ve been having since Thursday night! Thanks to that I was unable to post on Friday, so I apologize! While my internet’s still not working 100% I’m still going to attempt to connect using my phone as a hotspot for just long enough to put up this post. There’s also a guy coming today to fix my interwebs, I’m going crazy without it! Do you know how much I rely on my internet? For e-mail, gaming, SHOPPING… I can’t shop! I had to shop on my phone the other day to get my daughters Christmas gift on sale. Very irritating!

Anyways down to business, today’s blog is all about improving your lower flexibility. I’ve put together a few stretches you can add in to the routine you have already. Best done after cardio (Remember, never stretch cold muscles) they’re easy and feel great. Remember, I’m not a fitness instructor (yet) so follow the following exercises at your own risk, and don’t forget pushing yourself is good, but not to the point where you may potentially injure your muscles.

The first stretch is the basic toe touch!

With feet apart, around hip width, maybe a little wider if you are just starting, bend down until you feel a stretch in the back of your legs.

If you don’t feel that stretch try standing your feet a little closer together, the closer they are the harder the stretch is.

Hold for 30 seconds, don’t forget to breath!

 

 

 

 

 

 

 

 

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The next stretch is the deep glute stretch. I really enjoy this one! The pictures to the right is the same leg being stretched, just from two angles just to give you a better idea of what you’re doing.

So lay on your back, cross your leg onto your knee, the arm on the same side of the crossed leg goes through the hole in the middle, your other arm holds onto the outside.

Now you want to pull back the leg you’re hanging onto until you feel the stretch through your glute of the crossed leg.

Hold for 30 seconds and then switch legs and repeat!

 

 

 

 

 

 

image[2]This is called the cross over hamstring stretch. Again the picture is one leg from two angles to give you a better idea of the stretch.

So with one leg straight, cross the opposite leg over and then you’re going to want to reach out on the same side as the standing leg.

Reach as far as you can, remember to breath, and then when you think you can’t reach any further, breath out slowly and reach further! Do it! I know you can!

Hold for 30 seconds, then switch legs and repeat!

 

 

 

 

 

 

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The next is the butterfly stretch, and the seated hip stretch.

The butterfly stretch it’s pretty straight forward, feet together and try to pull your knees to the floor using your muscles, not your arms.

The seated hip stretch is not a contest to see if you can touch your head to your feet, I can touch my head to my feet, but the point of this stretch is to push your chest down as far as you can until you feel the stretch in your hip sockets

Hold each of these poses for 30 seconds each!

 

 

 

 

 

 

 

 

image[4]Lastly are a hamstring and oblique stretch, and a hamstring stretch.

With the hamstring oblique stretch make sure your chest is facing outward as much as possible, less than it is to the floor. You’ll feel a nice stretch through your side and your hamstring. Remember to switch legs after you’re done holding that pose for 30 seconds.

After is the basic hamstring stretch. Again this is another move in which it’s less about getting your head to your leg, mainly because that’s simple with the help of your neck, really you want to be touching your chest to your leg as much as you can. Hold for 30 seconds and then switch legs!

 

 

 

 

And that’s it! If you want to go even further with your stretches you can include the thigh stretch, inner thigh stretch, hip flexor stretch and go into your front splits. All of these are included in my Pole cool down routine which you can find here! 

Until tomorrow mes amours!

Post pole cool down! Lets calm it down!

Good morning wonderful people! It’s a beautiful day here! For the time being, we’re also expecting a snow storm later on. And I have to do groceries, go figure. As promised I am now going to include you in on my super top secret (but not really) cool down, we do these in my pole class and it always feels great to end an intense workout with these stretches. And for a pre-pole warm up click HERE. Now remember, I am not a trained fitness instructor (yet) so follow this routine at your own risk, and don’t push yourself too far with the stretches, remember stretching is for your muscles not as a competition to see how far you can go.

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First off we have the tricep stretch, lightly pulling your elbow, give that tricep a good ol’stretch.

Hold it for 10-15 seconds and then switch arms.

Next we’re going to move on to the thigh stretch, hold it there again for about 10-15 seconds before moving on to the next leg.

 

 

 

 

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The next stretch is a bicep stretch!

Thumbs down, push your arms back until you feel that stretch right through your biceps. I really like this one just because you rely so heavily on your arms while doing pole.

Afterwards stretch one arm over to do the forearm stretch.

Hold it there for 10-15 seconds before switching over to the other arm!

 

 

 

 

 

 

 

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Next is the frog stretch!

Make sure your feet are pointed outwards.

And try and sit back as far as you can, you’ll feel the stretch, trust me.

The second picture is just a side view of the same stretch.

I usually hold this one for 30+ seconds.

After the frog stretch go into your center splits (which I forgot to take a picture of) hold for about a minute.

 

 

 

 

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Now go into an inner thigh stretch, hold it for 15 seconds and then switch to the opposite leg and repeat.

 

 

 

This one I’m pretty sure is a hip flexor stretch. Again this is another one I love, it feels so good to do.

Push forward on your front leg.

Hold for 15 seconds and then switch and repeat with the opposite leg.

 

Next we’re going into the front splits, now I can’t do it, but I’m working on it. Make sure your front foot is flexed to get more of a stretch.

Also breath, make sure you’re always breathing. I usually breath in and then try to push my splits a little further on my breath out, it’s all about relaxing your muscles. Hold for a minute on each side.

Don’t push too far because you can really pull your muscles on this move, and the horrible thing about that is that you won’t be able to stretch it properly for the next couple of days or even weeks. You put your muscles into a regression.

 

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Lastly we do the bridge. My bridge is actually better than picture but with only 10 seconds between my cameras timer and getting into the move, I had no time to fix my form.

When you’re in bridge you’re going to want to try and walk your hands to your feet until you feel a good stretch. Again this is another one you don’t want to push too far until you’re able to. I don’t know if this happens to everyone but for me, if I push it to far my back muscles cramp up, kind of like a foot cramp, and it really hurts.

 

 

 

After you’re done the stretch roll up into a ball and rock back and forth a little to stretch your muscles the other way.

 

 

 

 

 

 

 

Not pictured is a wrist stretch and a toe stretch so make sure you do those, they are equally as important! And always remember to stretch after your exercises, no matter the exercise. Until tomorrow good people! Tomorrow is pole day! YAY!