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How to do a sustainable ab curl

by Alison Crouch | Oct 29, 2020 | 0 comments

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ABOUT ALISON

I’m the owner of Boomerang Pilates and creator of the Move SMART program. I teach teachers how to incorporate sustainable movement and authentic teaching in their classes.

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alisoncrouch_movesmart

Do you ever have time to take a rest? It's been a

Do you ever have time to take a rest?

It's been a flurry recently and my body has decided it's too tired to do anything today.

I don't have the resources for making videos, being on camera, writing or any of the other things I usually do on Mondays!

I've been reading, drinking tea, resting on the sofa, listening to music, snacking, stretching and being very lazy 😴🙃📖🍵📚

I'll be back at it tomorrow, but this week my day off is actually totally, fully off!

How do you refuel?

#rest #relax #downtime #selfcare #refuel #selfemployed #smallbusiness #contentcreator #dayoff

There are lots of ways to cue exercises and everyb

There are lots of ways to cue exercises and everybody responds differently. Different cues work for different brains!

Some people love anatomical cues-use this muscle to do x.

Some people like tactile cues-move your back towards my hand.

Some people like geographical cues- move your ribs towards the ceiling.

And some people love images!

One of the lovely clients in class @boomerangpilates this morning loved these two images and felt so much more stable and connected and knew immediately what I meant when I said Frankenstein side butt bolts (which is honestly one of my fave cues 😄💗).

The toaster slot and side butt bolts are particularly useful for some of us who deal with hypermobility. We don't want to clench and brace and force, but for some brains the external image of containment translates to more sense of inherent stability.

How about you? What are your fave cues? Lemme know in the comments!

#pilates #mermaid #lunge #pilatescues #pilatesteacher #movementcoach #sidebutt #hypermobility #hypermobile #matpilates #cueing #teachingskills

Got pelvic floor issues? I love this breath! It c

Got pelvic floor issues? I love this breath!

It can seem really counter intuitive that your pelvic floor needs to release, widen and relax, but it does!

Any muscle that's held in a shortened position much of the time will have a hard time responding to changes in loads and pressures.

And believe it or not, that's the case for many of us with our pelvic floor muscles!

Long hours sitting tucks our pelvis around and shortens the posterior pelvic floor muscles

Lack of regular, every day glute activation means we have less of the balance we need from this powerful opposing muscle

Lack of hip mobility means we don't get all the different positions we need to load our pelvic floors with lots of variety. Also some of our pelvic floor muscles are also hip muscles, so that's cool!

Tight, stiff feet are intricately connected to our pelvic floors.

Stress, tension, anxiety, uncertainty and general not-feeling-awesome can also affect our pelvic floors. They're super sensitive to our sense of safety!

Not to mention the constant advice to just do kegels. Which aren't enough and aren't usually taught at all!

So here's an exercise that helps you connect to the gentle up and down, contract release rhythm of your pelvic floor octopus, diaphragm and lungs. 🐙💗🫁

If you'd like more whole body guidance on all things feet, hips, core, breathing and pelvic floor I have a course for that! Pelvic Floor Fundamentals gives you 4 basic series that you can fit into every day. Not complicated, super effective 🙌
You know the drill!
😉👆🔗@alisoncrouch_movesmart

#pelvicfloor #pelvicfloorissues #sneezepee #leaking #breathingexercise #octopusbreath #midlife #menopause #perimenopause #osteoporosis #osteopenia #womenshealth #pelvicfloorFundamentals

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