Pects, Glutes & Quads

Strong Pectorals, Glutes & Quads: Reformer with Erin Magic Circle full-length full-length workout
Reformer Pilates with Magic Circle
Today's Sequence:
(Magic circle used throughout to tone pectorals and arms)
Core warm-up with magic circle
Curl toes & v feet to tone pelvic floor and inner thighs
Single leg footwork to strengthen core and quads
Hamstring stretches
Bridge poses to strengthen legs and glutes
Seated arm-work with magic circle
Long box facing straps for triceps & upper back strength
Isometric core work with stability ball or magic circle
Feet in straps for stretching. Circles, Peter Pan, froggy, happy baby stretch, inner thigh stretches, hip opening stretches
Savasana with gratitude
Key Techniques and Their Benefits:
1. Breath Control and Cueing: The instructor repeatedly cues deep breathing throughout the session, emphasizing exhales during exertion and inhales during relaxation. This helps participants synchronize movement with breath, promoting relaxation, focus, and efficiency in movement.
2. Visualization and Imagery: The instructor uses vivid imagery, such as holding a valuable pencil with the toes or driving a bus, to engage participants' minds and enhance their connection to the movements. This can make the workout more enjoyable and mentally stimulating, encouraging participants to stay present and focused.
3. Progressive Muscle Engagement: The workout progresses from gentle warm-up movements to more challenging exercises, gradually engaging different muscle groups and increasing intensity. This approach allows participants to safely warm up their bodies, build strength, and maintain proper form throughout the session.
4. Variations and Modifications: Throughout the session, the instructor offers variations and modifications to accommodate different fitness levels and abilities. This inclusivity ensures that all participants can participate comfortably and safely, regardless of their experience or physical limitations.
5. Integration of Props: The use of props, such as the magic circle and ball, adds resistance and instability to the exercises, challenging participants' balance, strength, and coordination. This variety keeps the workout interesting and effective, targeting different muscle groups and enhancing overall body awareness.
6. Core Stability and Activation: Many exercises focus on core stability and activation, such as engaging the core muscles to support movements and maintain proper alignment. This helps improve posture, balance, and overall core strength, which are essential for functional movement and injury prevention.
7. Stretching and Flexibility: The session includes various stretching exercises, targeting different muscle groups and promoting flexibility and mobility. Stretching helps reduce muscle tension, improve range of motion, and prevent injury, enhancing overall physical well-being.
8. Mindfulness and Relaxation: The instructor incorporates moments of mindfulness and relaxation throughout the session, encouraging participants to focus on their breath, release tension, and cultivate a sense of calm. This promotes mental clarity, stress reduction, and overall well-being, extending the benefits of the workout beyond physical fitness.

[@kirstentyler1823]

Great workout! Thank you!

[@Kingdabag]

Your so beautiful 😍

[@erinmenut]

For mindfulness training, download my free app, Living Joyfully! from the app store