Here is your third Power Element of your ‘Winter Rev Up’ 5-Series! The “Cross Reach” is great for developing more core connection and full body stability. Remember: join us each week to compile your 5 Power Elements. Step by step, learn 5 great moves specifically chosen by Eden Haugland of Eden Pilates to get your whole body warm and strong. Make sure you don’t miss Power Element 1 (link to last week) the Roll Down with Arm circle and Power Element 2 The Pilates Squat (link). Remember: Each Power Element is designed to be a little mini workout all on its own. We start with the exercise itself, then add resistance, then add simple variations. Keep checking back every week so you don’t miss anything! By week 6 you’ll be ready to put your whole mini workout together. Let’s go for it!

What You’ll Need: a small clear space, a mat, small light hand weights or toning balls (1-3lbs)

Week 3

Power Element 3: Cross Reach

Main Focus: Developing your core awareness and strength. This move works on full body balance and stability and the variation is great for the back of the arms and shoulders

The Movement

Start on all four’s with the hands under the shoulders and the knees under the hips. Think of keeping your spine long not rounded (step 1)

• Breathe in to prepare,
• Breathe out to reach one arm and the opposite leg out and off the ground. (step 2)
• Breathe in to return to all four’s
• Breathe out to repeat on the other side
• Repeat 5 times total on both sides

Add Resistance (small hand weights or toning balls) (step 3)

• Repeat the same movement with the weights in your hands

Add the Variation: Arm Press Backs

• Reach the first arm and opposite leg out into positon, weights still in your hands.
• Breathe out as you draw your reaching arm back by your sides, keeping your arm straight and your shoulder open and drawn away from your ear
• Lower your arm down and raise again (step 4 & 5)
• Repeat 10 times on one side then repeat on the other

Do’s and Don’ts:

• DO use your abs at all times
• DO think of keeping your shoulders drawn down away from your ears as you lift your arms
• DON’T lift your arm and leg so high that your back arches, keep your arm below your shoulder height and your leg below your hip height (fig 6)
• DON’T let one side of your ribcage collapse towards the floor as you complete the movement (fig 7) keep your hips and shoulders square to the floor

We want you to get fit and feeling great, so to learn more about Pilates and enjoy an experience at one of our favourite places in the city, sign up and take a group class! Your first class is free! Also,be sure to join us next week for Power Element 4 of your ‘Winter Rev Up’ 5- Series: The Pilates Push Up!

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