Bear Walking – Mondays with Margot
Bear Walking is a Body Harmonics staple! It includes conditioning for your spine, hips and shoulders, requires balance and coordination, and strengthens muscles from head to toe. Play with different speeds, and focus on keeping your spine neutral and elongated. Imagine moving while keeping both sides of waist equally long with front ribs pulled in slightly.
Steps
– Start on hands and knees with wrists under shoulders and knees under hips
– Align your spine with a slight downward dip in the lower back and width between your shoulder blades
– Shift your weight slightly to the left so you anchor strongly on left limbs
– Lift right limbs and turn torso to face right
– Shift back to hands and knees with control and repeat to the other side
– Move slowly at first and then vary the speed. The key is staying in control of the motion rather than relying on momentum
Reps
Do 6-8 cycles (6 reps right and left).
Do more if you feel strong.
Do fewer if you feel strain.
Modifications
– Wrists can tire and strain with the shift of weight side to side, so limit the number of repetitions. Even two repetitions executed well is beneficial
– Instead of hands, anchor your forearms on the floor and shift from one to the other
– Knees may protest with the shifting of weight side to side. If this is the case, place a pad under each knee or roll up the mat for added cushioning
Mondays with Margot from Body Harmonics Pilates in Toronto.
Join the Body Harmonics community—get free insights and inspiration
♥ Stream full-length workout videos: https://digital.bodyharmonics.com/
♥ Become a Pilates & Movement and join our newsletters https://www.bodyharmonics.com/
♥ INSTAGRAM: https://www.instagram.com/bodyharmonics/
♥ FACEBOOK: https://www.facebook.com/BodyHarmonic…
DISCLAIMER: Not all exercise is suitable for everyone. Please view our disclaimer at http://bodyharmonics.com/youtube-terms
source
