Focus of the week 7.4.16 - 7.9.16


Mid-Abs - So long muffin top!

VASIE [Van Alstine Structural Integration Exercise] program is designed to first address your lower abs because increasing tone in the lower abdominals will ultimately stabilize your back and bring power to your legs and hips.
Organically, the upper abs and rib cage gets smaller and stronger after several months. The mid-ab area, however, is the last and hardest to tone.

It is worthwhile to investigate an experiment this week with how you do your hundreds, full rollup and side leg exercises to increase tone in the mid-abs.

Breathing is key for learning how to strengthen the mid Abs. It is also important to understand that the amount mid ab strength and tone you have is an accumulation of how much movement and stability you can maintain in your spine and how strong the support is from the legs and feet.

Results 
Increased support from the low abs up
Tighter, more toned mid abdominals
Better respiratory function
Improved balance of the spinal curvature
 

Mid-Ab Week will help you with the following exercises:
100's
Half Roll Back
Roll Up
Side Leg Series

See you in class...

 

 

What's VASIE Pilates? 


 

“Van Alstine’s Structural Integration Exercise” Paul Van Alstine, advanced Rolfer® and Pilates instructor at Studio One Pilates, is the founder of VASIE. 
VASIE is based on the exercise system devised by Joseph Pilates and the movement and postural concepts of “Structural Integration” developed by Ida P. Rolf. Had J. Pilates and I. Rolf collaborated to find the Unifying Theory of Exercise™ this holistic exercise program may have been developed long ago. Both were pioneers of powerful systems designed to change the body at a core level. Combining these systems VASIE is designed to make changes to the bone structure, re-ignite the link between breath and movement, and tone the fascia, as well as the muscular system. Unlike other workouts, VASIE builds physical, energetic, and emotional balance in the body. 

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 FOLLOW THE STEPS

  1
 
  Learn the basics in Pilates 101 and sign up for a Whole Body Boot Camp or a
  Healthy Back & Joint Basics class.  
  2-3 times per week for 4 - 6 weeks.
 


  
  2 
  Continue with DEEP CORE TONING™ mat or reformer classes and Ballet Barre   classes. 
  2-3 times per week for 4 - 8 weeks.

  Keep doing your cardio routine at least twice per week. You will notice your       body mechanics and cardiovascular system really improving, making it easier   and more fun to hike, walk, run, bike and dance.


 
  3

  Add Integration Strength and Flexibility mat or reformer classes.
  Always keep a Deep Core Toning class on your schedule!

  Bust Plateaus with MASTER CLASSES
  These 2 hour Saturday classes are the heart of learning vital skills.
  Skills = Results
  **You don't have to be a "Master" to take a Master class**
  The master classes are the heart of your learning and education at Studio One.
  They provide the opportunity to really slow down and learn something                 profoundly new about your body. Every master class is carefully designed to       help you get several “ah-ha” moments.
  TRANSFORM your structure with SPECIALTY Classes, Rolfing and Private
   sessions.

  


 


 

 

 

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(907) 770-2639  
pilates@gci.net
 

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