Irish Dancing Exercise Workshop http://www.irishdanceexercise.com/ This is a fantastic site where you can find Ann Marie L. TCRG/ADCRG/ certified pilates instructor. She offers an Irish Dancing exercise program in a workshop format.

Stretches and Exercises

Stretches and Exercises The Straddle Your straddle, or "middle splits" are crucial to your side extensions. To stretch it, go to YOUR straddle (don't push it...you should be able to sit up straight with your knees lengthened, legs turned out, and hands off the floor) and gently start leaning forward until your elbow rest on the ground. You should feel a stretch in your inner thighs/hamstrings. If you feel you can go farther down, extend your arms straight in front of you and go for it. The goal is to be able to lay your chest flat on the floor. Try going up against a wall and pushing closer until your straddle is 180 degrees. Once you have achieved this, if you have two higher objects available, another good stretch is this: Foot Exercises The Good Old Flex-Point...with a twist Sit on the floor with one foot flexed in front of you. Now start to point it, leading with the ball of the foot. Once you have reached the demi-point position, try to *lengthen* your toes (don't crunch!) to a pointed position--here's the catch--all at the same time. They should arrive to the point all together. It's very tricky, and obviously your teacher won't spot it if you can't do this in every single lightning-quick tendu, but it helps strengthen the articulation of the foot. Avoid gripping the achilles tendon! Gripping in the achilles tendon is a common mistake dancers make when they want to "point their feet harder." It can lead to achilles pain and tendonitis. |To tell if you are doing, sit down and point your foot. Now feel your achilles tendon. If it is sticking out and feels hard, you're gripping. Try to relax it. Your ankle will immediately appear thinner and your tendon will feel squishy when you do this.   Sitting stretch BE CAREFUL with this one! Don't push too hard or you'll hurt the bones and ligaments in your feet.   Stomach Exercises The Teaser This is an advanced Pilates exercise. It's really hard, so it may take a while to get. Start lying on your back with your arms stretched out above your head. Your legs should be at a 45 degree angle. Bring your arms up and over your head, engage your abs, and come to this V position:   Killer Crunches These are just your basic crunches, only in this position:   Don't forget to do both sides! The slower, the better. You'll feel it more The Criss-Cross This is another good pilates exercise. Come to the position below, then alternate sides. Going slower will give you a better workout.   Stretches courtesy of Sylphie~ DDN member, ballet dancer. Thank you very much for donating your great form.

Building a stronger dancer

Building a stronger dancer Pilates Workout Exercises http://www.hermit.com/hermit/mat/matlist.html   The Pilates Workout & Exercises by Lieu March 10th 2004 You will find that everyone is doing Pilates – from Hollywood celebrities to your next door neighbour. Pilates is a fast growing phenomenon that’s destined to stick around. Pilates is also an acronym for Proximal Integrating Latent Agile Toning Exercise. Pilates is not just a form of exercise, it is a method of stretching and strengthening your body. Although Pilates is a physical activity, it is not a cardiovascular workout. You will not have to worry about over exerting yourself. By that token, Pilates can still be quite strenuous. Pilates exercises is a systematic practice which is designed to develop your body’s core through balancing, stretching, strengthening and breathing. It is recommended that you take Pilates in addition to aerobic workouts and resistance training. The History of Pilates Pilates was the brainchild of Joseph H. Pilates, a German who was born in 1880. During WWI, Joseph Pilates was an intern at an English hospital. Joseph Pilates observed that the injured soldiers, who were confined to their beds, could not exercise. So Joseph Pilates created a machine (out of old hospital beds and springs) and designed a method of exercise which would assist the soldiers in rehabilitation get stronger and regain their strength. In 1926, he moved to New York and brought along this method of exercise, which he termed ‘Pilates’. Since Pilates was introduced, it has appeared everywhere from ballet schools to the local gym. How Does Pilates Work? Pilates works by combining breathing techniques with special stretches and a machine. It is a method of exercise which focuses on improving the body’s core by making the body more flexible and stronger. It is more dynamic than Yoga because it pushes the body through stretching and targets flexibility, posture and strength. By using the Pilates machine, individuals have to go through systematic moves, whilst holding their torsos in place and moving their limbs in different directions. This movement challenges the individual’s balance, strength and flexibility. The Benefits of Pilates The benefits of Pilates are noticeable and a lot of Pilates fans have reported that by doing regular Pilates classes, their bodies are toner, well balanced and stronger. After a Pilates workout, individuals instantly feel the difference in their abs, backs and legs. Other associated benefits to Pilates are weight loss, increased energy levels and a general sense of well being. Pilates is gentle and very effective. Pilates is an ideal workout for athletes recovering from injury, older people who may not have the capacity to do strenuous exercise, or pregnant women. Generally, Pilates is a great supplement to any exercise routine. The Benefits: Assists in aligning your body Helps in rehabilitation of injuries A great work out for abdominals, really targeting on this area. Streches and strengthens the body When modified, Pilates is great form of exercise for pregnant women Weight loss Well being Increased energy levels. Pilates Exercises The Ballerina Arms 1.       Sit cross-legged 2.       Straighten the spine as though resting against an imaginery wall 3.       Bend the elbows at a 90 degree angle to protect the shoulder in its socket 4.       Take the arms back (without hiper extending) to connect the shoulder blades (works the rhomboids) 5.       Take the arms down so the shoulder blades slide down your spine 6.       Raise the bent arms above your head (as a ballerina would-hence the name of the exercise) 7.       And end with arms as first started in front of you Do a repetition of 3 every day and in one week you will see a major difference in how you walk and sit with a more longated spine. The Roll Up 1.       Lie on your back with legs straight and arms stretched above your head, shoulders down. 2.       Keeping your back flat on the floor, slowly lift your arms toward the ceiling as you breathe in. 3.       As you breathe out, slowly roll forward, peeling your spine off the mat. Head remains straight, eyes focused forward. Stomach remains taut, not crunched. 4.       Breathing in again, stretch out over your legs. Breathing out, slowly roll back down to the floor. 5.       Do not pause, but as you breathe in roll up again, to begin the second repetition. Do 10 repetitions.   Below are some simple pilates exercises, to learn more about pilates and pilates exercises please visit our forum. A big thankyou to our members for contributing. © Healthy Weight Forum 2003, 11 Westgate Avenue ALBION VIC, Email: admin@healthyweightforum.org

a bit of Yoga

Yoga http://www.abc-of-yoga.com/   Yoga Exersises http://yogaclass.com/workout.html   Make sure you have enough floor space so you can move without bumping into anything. Practice with an empty stomach. (2-3 hours after eating, 1/2hr after liquids) Make sure you're not wearing restrictive clothing. Bare feet are essential! Workout on a clean mat or other surface that's not too hard, too soft, or slippery. Be GENTLE with yourself! Move slowly, consciously, and respect your boundaries. Yoga is about careful expansion of your limits, not running roughshod over them! Breathe slowly and deeply. Moving with your breath. Allow your body to let go in it's own time. If you try to force it, you aren't doing yoga! The aim, and track record, of yoga is to be the safest, most efficient, way to maximal health. The secret it reveals is that you can accomplish more by doing less....