Ana F. Fitness

Work your legs, shoulders, and your heart rate by doing several reps of Angel 😇 Plié Squats! Coined by , this exercise is great for toning up your lower body, strengthening your shoulders, and getting that cardio in!

Tips for success:
🟢Spread your legs out, wider than the hips. Turn your toes and knees out in a diagonal. Ensure those toes don’t pass your ankles when you squat.

🟢Keep it low impact by squatting with your feet flat on the floor. Only bring your arms up, shoulder length.

🟢Want more intensity? Squat down, then come up on the balls of your feet with your arms overhead.

How many did you do until you felt the burn??

Do you shy away from shoulder exercises because:

▫️You think you need to use weights
▫️You think you don’t have upper body strength to begin
▫️You’re afraid of bulking up?

What if I told you that you can do shoulder exercises without weights, you don’t need excess strength to start, and you won’t necessarily bulk up?

Try this weightless exercise taught in dubbed Seated Rows! Simple exercise, but you will feel the burn for sure🔥🔥

Here’s some tips for success
▫️Make sure your elbows remain at shoulder level
▫️Make fists with your thumbs out
▫️Neutral position is fists by your shoulders. Extend the arms full out, bring back to neutral, then with bent elbows, rotate the shoulders back!

This is a great exercise to do at home or right in your office chair! No equipment needed!

Do you despise ? Then try this variation dubbed the Double Pulse Mountain Climbers from ! There’s even a modified version. To execute these successfully:

❣️Start with your hands on the ground, wrists under shoulders. For the modified, have your knees on the ground, stacked beneath the hips. For the non-modified, get into plank position, neutral hips, spine, and neck.

❣️If your knee is not already bent (I.e. the non-modified version), pulse the bent knee twice by the same elbow. Repeat on the other side

❣️Have your core engaged the entire time and spread out your fingers to get a better grasp on the mat. I like to do 8 reps for each leg, with more than 2 sets!

Try these to work on your core and stability!

Outfit:

Hey everyone! Hope you had a lovely Thanksgiving (if you celebrate it!)

Time to get back to working that core with these Boat Crunch Hundreds seen in ! This video shows both the regular and modified versions 🙌🏾

💛Start by sitting with your feet on the ground. Make sure you’re on the sits bones of your b***y.

🧡If doing the modified version, lean back, about 45 degrees from the floor. If doing the regular version, squeeze your core, lift your feet off the ground, and bend your knees.

❤️When ready, pulse your arms down at a steady pace (I usually count in 8s and do the exercise for a total of 64 counts. Adjust as need be).

Did you feel the burn? How about we do more of these tomorrow (Saturday 11/27) at 12PM EST and Monday night (11/29) at 7:15PM EST? Sign up
link is in my bio!


Outfit by

Do you need of a leg exercise that doesn’t involve laying on the ground or being in table top? Well has a great solution for you called Fly Outs! This can be seen in the Standing Warmup portion of the class. How do you successfully do it?

💛Start with legs together, and bend down into a . Although your feet are together instead of apart, follow the same cues as a traditional
squat (knees never passing toes, hips sitting back, chest facing forward and up.)

🧡After completing the chair squat and you’re standing straight, lift one leg out to the side, as high as you can, and proceed to tap your leg. Place your leg down and do the same for the other side (or complete a few reps each side like I’m doing in this video)

❤️ : instead of raising your legs high, you can tap your legs out to the side!

Did you like this exercise? Tell me how it went!!

And don’t forget to sign up 📝for POP pilates with me, each and every Monday at 7:15Pm EST and Saturday 12PM EST. Sign up link is in my bio !!


Outfit by

Want a great exercise to work on your ? Here’s one that is taught in called the Inner Thigh Lift Pulse! Here’s some tips for success:

✴️Pick a side to start out on. Lay on that side and prop your head up with your hand. Make sure your shoulder and elbow are on the same line for good support

✴️Bring your opposite leg over your leg that’s laid down, and bring your foot in front of your thigh. That leg shall remain there for however many reps you intend to do of lifting the bottom leg

✴️Before lifting the bottom leg, bring your toes down towards the mat and your heel up to make an awkward foot position. This will help get into the inner thigh even more.

✴️Pulse your bottom leg and feel your inner thigh working. Do 2 sets of 8 or 10 or however many until you switch over to the other side.

Did you feel the burn??


Loving this tangerine outfit from

FitFam !!

Here’s the most updated fitness schedule as of September 3rd 2021!!

will be
🔹Mondays at 7:15PM EST
🔹Saturdays at 12:00PM EST

Are you ready to tone up and get that core strength you will surely benefit from? Catch me online!! DM me or check out my highlights for info

🎉🎉ISSA LABOR DAY SALE!!🎉🎉

Let’s start off this holiday weekend with a sale you don’t want to miss!! Take POP Pilates on a budget with 20% off all class packages from 9/3 - 9/7!! 😱😱😱

🔶1 class = $8 (Original price: $10)
🔶5 class = $36 (Original price: $45)
🔶10 class = $64 (Original price: $80)
😱😱😱

Packages expires 4 months from purchase. DM me for more details.

Schedule is as follows, unless otherwise:

Mondays at 7:15PM EST
Saturdays at 12PM EST

What are you waiting for?? Let’s work on our cores, flexibility, agility, and our bodies overall!!