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Tag: core strength exercises

The November Five Exercises

What are The Five? Each month I offer five new exercises that we incorporate into most classes and training sessions, when appropriate. 

Why do these exercises? Improve your strength, balance, flexibility, and mobility. 

How do I do them? Watch this video to see me demonstrating your November Five. You may go through these on your own, or do with me in a live zoom class or one on one training session.

If you are following along with me in this month’s video, please use your best judgment as to how suitable these are for you right now.

The November Five:

  • Dead Bug
  • Thoracic Rotation
  • Leg Pull
  • Half Roll Back with Twist
  • Band Rows
Dead Bug
Thoracic Rotation
Leg Pull
Half Rollback with a Twist
Band Row

These photos are meant to remind you of work we have done together. Please see your medical professional prior to beginning a new exercise program. 

If you’d like more detailed information on these exercises, click one of the links below:

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Join a class

Schedule a 1:1 with Anne

September Five Exercises For Core, Leg, Arm and Back Strength

Ah the dreaded Mountain Climbers. Second only to Burpies (or maybe Medicine Ball Push Ups) for the amount of cursing that goes on during class or a training session when we do these. Never fear, I have an easy beginner version that does not involve jumping. If you have healthy knees please do try to do these as quickly as you can (moving without pain of course). Camel is one of my most/ least favorites, meaning it is very difficult for me and something I should be doing more of.

The photos below are meant to jog your memory about the exercises we have done together. Click here for detailed descriptions of these exercises. If you are new to this type of movement please join one of our ongoing classes or schedule a one on one session with me so we can go over these safely. As always our goal is to push ourselves just enough to feel challenged, but not enough to cause pain of injury.

September Five:

 

Mountain Climbers

Mountain climbers 8.15 (2)

Side Plank

side plank Maddie 9.15

Camel

Camel 9.15

Corkscrew

Kathleen corkscrew 9.15

Roll up

Marnie roll up 2

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. Please see your medical professional prior to beginning a new exercise program.

July Five Exercises For Upper Body Strength, Core Strength, And Hip Mobility

Your July Five are here! The photos below are meant to jog your memory about moves we have done together. Click here for detailed instructions. See if you can do one minute of these every day this week.

This month I have extra special guest fitness models Kelsey, Ella and Josie. The weather has been so nice we headed down to the waterfront for these photos.

kelsey's girls 7.16

These girls like to do Pilates at home with their mamma. Look how good they are at the bear crawl!

Bear Crawl:

If you are older than seven this move may prove more difficult than it appears. Start on hands and knees, lift your knees off the ground and try moving forward, back and side to side.

 

Kelsey's girls bear crawl 7.16

 

Bird Dog:

Here’s mamma and Josie doing bird dog, our stabilization move.

Kelsey's girls bird dog 2 7.16 7.16

 

The pedestrians and cyclists have become more interesting to Ella…

Kelsey's girls bird dog 1 7.16 7.16

 

Medicine Ball Push Up:

And now the ladies demonstrate both a straight leg and a knees down version of the med ball push up.

Kelsey's girls med ball push up 7.16

Kelsey's girls med ball push up 2 7.16

Look at this sweet face!

Kelsey's girls med ball push up 3 7.16

 

Criss Cross:

This elbow to knee move works your obliques.

Kelsey's girls bear criss cross 7.16

Pigeon:

I didn’t get a great shot of the ladies doing pigeon so here is Suzanne demonstrating this version, using a block to allow her hips to relax.

Pigeon

 

Anne McCranie is a Portland (Sellwood), Oregon based personal trainer and licensed massage therapist. She offers weekly classes and one on one personal training. Call her for your complimentary consultation. (503) 705-4762

May Five Exercises

Have y’all been doing your five? Each month I give my clients five new exercises and encourage them to do one minute of the moves every day. Here are photos of this month’s Five to jog your memory.

Click here for a full description. Click here for Fluid’s spring class schedule.

Baby Bear:

Anne baby bear 5 5.16

Seal:

Terry Seal 1 5.16

Flight:

Terry Flight 5.16

Plank:

Anne. plank 5.13

Side Angle:

Anne-Side-Angle-May-2012

Anne McCranie is a Portland (Sellwood) Oregon based personal trainer and licensed massage therapist. She offers private training as well as weekly classes. Looking to get moving? Contact her today for your complimentary consultation. (503) 705-4762

Pilates And Yoga Combination Class This Thursday November 8th

It’s been a tough election season with both sides battling it out. Well for most of us here in Oregon the ballots are in and the tough choices have been made. Hooray! You no longer have to decide between…..Pilates or Yoga.

You know your girlfriend who claims Pilates is “too slow” for her and she ONLY does Bikram Yoga? How bout your Pilates devotee who thinks Yoga is for skinny 19 year olds?

Can’t we all just get along?

Yes!

Join Anne this Thursday November 8th at Sellwood Yoga from 7:30 to 8:45 pm for an exploration of Pilates and Yoga. There is much crossover between the two – the focus on breathing and alignment, creating dynamic fluid movements, strengthening and lengthening your muscles and improving your balance just to name a few

We start with Pilates stabilization exercises to wake up the small muscles that support your spine. We then flow through a vinyasa style yoga series to build strength and flexibility and improve your balance. We finish with a specific flexibility program to loosen hips and shoulders and a short guided meditation.

Space is limited. To reserve your spot head over to Sellwood Yoga’s website. Drop ins welcome, preregistration is encouraged. This class is suitable for all levels.

  • Pilates/ Yoga Combo Class
  • Thursday November 8th, 7:30 – 8:45 pm
  • Sellwood Yoga 7970B SE 13th Ave (across the street from Grand Central)
  • All levels welcome