Keeping Fit with Amanda Dawn Lewis

Date: Friday November 15, 2019 at 4:26pm

Amanda has been teaching group exercise and dance for almost 12 years. Amanda has qualifications in Personal Training, Pole and Aerial Fitness, Pre/post-natal exercise, Pilates and more and is the owner and founder of Bliss Pole and Aerial established in 2010.

This quick and ‘easy’ fitness routine will keep you in shape, it should take around 15 minutes.

Pilates Posture:

Start with your feet together, turn your toes out 10 to 2 on the clock. Then line your heels up so they are directly under your hips.

Keep your knees soft and roll your shoulders back. Tilt your pelvis back to point A, then Forward to point C, settle in the middle at point B tucking your tail bone under and drawing your belly button in slightly.

         

Standing Balance:

Keeping the posture explained above, start lifting up opposite arm to leg without tilting the pelvis. Lower the arm and leg, then lifting them out to the side. Do 4 each side!

   

Roll down into Squat:

Roll down starting with your chin to your chest, rolling vertabrae to vertabrae keeping a soft bend in your knees. Roll back up each vertabrae at a time to mobilise the spine, roll the arms in a circular motion, sitting the hips back with knees in line with your ankles and hips into a squat. Repeat these 4 times!

     

Roll down into a Plank:

Roll down starting with your chin to your chest, rolling vertabrae to vertabrae keeping a soft bend in your knees. Walk your hands out in front of you into the plank position, please walk out and lower your knees if needed, hold this position for 2-3 seconds then walk your hands back into your feet and roll back up into standing. Repeat these 4 times!

   

Clam Level 1:

Lay on your side with your hips stacked. Knees bent so your feet are in line with your hips. Feet together and lift your top knee keeping your hips still. Repeat 6-8 on each leg!

 

Clam Level 2:

Lay on your side with your hips stacked. Knees bent so your feet are in line with your hips. Feet together, this time lift both feet off the ground. Lift your top knee keeping your hips still. Repeat 6-8 on each leg!

Tabletop:

Lay on your back, draw your navel to your spine so you are flat on the floor. Keeping your pelvis still, lift 1 leg into a 90° angle, bring up your other leg using the same motion. Lower your legs one at a time. DO NOT arch your back. Repeat 4-8 times!

   

Tabletop leg abduction:

Take your legs back to the Tabletop position, keeping 1 leg still in the 90° angle, lower the opposite leg to the side without moving your hips. Repeat 4-8 times on each side!

Glute Bridge:

Lay down on your back with your feet hip width a part. Pull your pelvis in and squeeze your lower abdominal and glutes. Peel vertabrae off the floor 1 at a time until your back is in a bridge position. Hold this at the top for 2 seconds while still squeezing your glutes. Reserve motion back to the floor. Repeat 4-8 times!

Sideline:

Lying flat on your side, point your toes as you lift your top leg up to hip height. Hold for 2 seconds, then flex your foot when lowering. Repeat 4 times on each side!

    

Swimmers:

Laying on your front, extend your arms in front of you. Lift your belly button off the floor, start lifting opposite arm and leg up off the floor, keeping your hips level to the floor. Repeat 8 times!

You can follow Amanda on social media via the links below; Facebook: Amanda Dawn Fitness

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