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Duration: 00:34:52
Today you'll work on conditioning for the lower body and focus on sits practice and you'll also learn a front armpit grip while practicing the teddy prep.
Allow the videos to play in order and follow along. Feel free to pause anytime you need to.
Below is a list of direct links to each full length tutorial you worked on in today's session. Remember you only need to click on these if you'd like more help or information.
40 comments
Hi @Veena, I have a problem with my pelvic tilt, when I have my legs completely straight my pelvis is like locked and I can barely stretch my upper body forward without bending my back, however with my knees bent I can almost get close to the ground with my chest without bending my back. I'm a little frustrated, I don't know if I'm doing something wrong or if it's because my harmstrings are stiff or what ? Any advice or program that I can follow to improve the flexibility in my legs and be able to tilt my pelvis? Thank you very much
Hello! It sounds like you might have tightness in the hamstring, but it could also be the pelvis or both! I do want to point out that when stretching the hamstrings it's perfectly fine to keep the knees bent. This actually targets the hamstrings better than someone who tries to keep the legs straight and bends from the low back. Here are some things you can work on for both hamstrings and hips/pelvis: Hips and Pelvis routine https://www.studioveena.com/tutorial/hips-and-pelvis-routine-live-lesson-1810/ Yoga block lower body routine https://www.studioveena.com/tutorial/yoga-block-lower-body-workout-live-lesson-695/ Lower body conditioning https://www.studioveena.com/tutorial/lower-body-conditioning-routine-774/ Tick tock legs routine https://www.studioveena.com/tutorial/ticktock-leg-routine-792/ Active front splits routine https://www.studioveena.com/tutorial/active-front-splits-routine-live-lesson-1572/ Let me know how it goes and if you have any questions. Remember it's ok to keep the knees bent in hamstring stretches! Here are individual things you can add into your sessions: Do the related videos listed in all of these. Sitting pike https://www.studioveena.com/tutorial/sitting-pike-stretch-1517/ Standing pike https://www.studioveena.com/tutorial/standing-pike-stretch-1518/ Figure 4 stretch https://www.studioveena.com/tutorial/sitting-figure-4-stretch-1552/ Lunge stretch https://www.studioveena.com/tutorial/lunge-front-splits-stretch-1520/ Lying hip flexor stretch https://www.studioveena.com/tutorial/lying-hip-flexor-stretch-1556/
Thank you so much for all the videos! I’ll definitely add some of these stretches to my routine. The thing is, I keep running into the same problem—like in the Flowmotion Pelvic Tilt or the Pike (sitting or standing). The moment I straighten my legs, I can barely move forward without rounding my back. Basically, I just can’t tilt my pelvis out or bend from the hips ?. But when my knees are bent, I have a lot more flexibility in my hips, so I guess my hamstrings are the issue. Should I do the exercises with bent knees and slowly work towards straightening them over time? Or should I focus on keeping my legs straight and just try to lean forward, even if it’s barely any movement? Also, sorry if I’m not explaining this very well—English isn’t my first language! ?
If you feel it hamstrings, keep the knees bent. It will get better overtime. Forcing your legs to stay straight and trying to stretch your hamstrings will only target your lower back. Feel free to add in some hip circles and body waves. This can help the pelvis area loosen up too. These things take time you probably won’t see much change unless you’re consistent, give it at least two weeks before you decide if it’s not working. Make sure to record yourself so you can see if you’re making progress.
I'll do that, thank you so much! ??
Wow day 10 done ? Loved the lower body conditioning but couldn't cross my legs like yours at the end so I stayed in butterfly sit lol an I managed the teddy prep didn't let go but I tryed an videoed it hahaha I'll send it through connections xx ??loving it an learning sooo much
You're rocking this level!
Teddy. . . MEOWCH!! But I was able to lift both feet this time. The first time I went through this section my body I hadn't figured out that I really need to get my hand pretty close to my crotch on my inner thigh. That really locks it for me.
Wow, terrible typing. Hopefully it made sense, lol.
That’s good you found the sweet spot for the teddy! I understood ??
The flowmotion feels great on the hamstrings, especially after all the gripping with the back of the knees!
I bet! ?
Done!
Awesome!
Omg yeah, it hurts 😫 lol
Did my teddy prep . It’s one uncomfortable grip lol
Ha! It's all about perspective 😌
I discovered a sue fire way to make pole sits less painful .... do a teddy first or an inebriated grizzly ( whichever you can manage !1 )
Hahaha! Yeah, it hurts!
Well that Teddy prep was tough but for the briefest of moments both legs left the floor , it wasn't pretty , it was more inebriated grizzly than sexy teddy but .... hey ... it was a personal movement of painful triumph
Congratulations 🎊 👏
I did it! Day 10. OMG. I feel like one of those little gymnasts grunting and trying new moves. I'm definitely better at the pole sits and even the side sits. Did grunt and fall a bit and lack stamina though. Because when I'm done, I'm huffing and puffing with my hands on my knees.
Good!
it was much better today. The skin contact and the grip made it not hurting on the position. Thank you 🥰
It's a very uncomfortable grip, so that's why I have people work on it in stages. You might find that using the grip with the outside are extended feels better. Totally try it without a shirt to get a better feel. :)
My pole is not wrapped. I was first feeling the position. And when I feel I have a comfortable position I use the skin. But I got you. Maybe I will not need to holding me so hard because the skin will do it and with the clothes maybe I was holding too hard and so it felt uncomfortable. I will try again today and will let you know. Thank you 🥰
I'm asking because you HAVE to have skin contact to do this grip with the armpit
That's all normal as you have to hold your body weight with the arm pit. Is your pole wrapped with grip wrap?
pic one nothing hurts and is quite comfortable pic two it hurts on the muscle due the position pic three it hurts and lose any grip because get a space on the armpit
day 10 ✅ on the teddy, when i try to hang the hand on the leg / tigh , with the other leg still on the floor, it hurts my muscle. I think id because something is wrong on my position, but not sure what can be. Follow some pics
That's totally normal. 💜
I was able to do one pole side sit on my right! Then I must have kept overthinking it because I couldnt do it again today. But I was so happy for the few seconds I was up there!!
Put se ice on it 😁
Oh my lord... my poor armpits haha! But I did it!
That's great!
You were not lying. Teddy Prep...OUCH! But, I was able to get both feet off the floor with my 1st attempts on Bothe sides. Yay me!!
day 10 complete! I want to complete the full 30 day beginner program by the end of this month. I was not prepared for the teddy prep. I could do a hold for like 1 second on each side. Forget about the spins my armpit pudge was screaming LOL. I was relieved when the pole side sits came up. I have been working on my inner thigh strength/endurance with the inner thigh abduction machine thing at the gym. I see a small difference so far. Mainly in being more stable when using my thighs to grip for the pole sit. This is the first time I did two lessons in a day. I usually like to complete 1 lesson then practice the stuff from that lesson more so I can get 45min to an hour of pole practice. I probably won't do two lessons in a day again LOL. I may practice the teddy prep holds more. Both standing on my pole stage and holding with my legs crossed to build up armpit skin strength. It is kinda hard to do some of the spins still. My studio is 390 sq ft and the ceiling is only 8ft high. I had to get a separate shorter pole extension to clear my short ceiling, making my practice 7ft most of the time. I am six ft tall so its not like its much bigger than me lol. I will be in this place for another year or two and higher ceilings is gonna be a must for my next place. So to utilize the full 10 feet of my pole stage I have some rural ghost town areas no one goes to so I can practice a couple times a month. Some practice is better than none with all 10 ft and I want to see how I do with all my spins/sits/holds with the real length and not have to shorten my grip/hold/whatever to practice.
Hello! Keep in mind it's just the prep for the teddy, I never expect anyone to nail it right away. And yeah, it HURTS when first learning which is why I don't have you do the full trick. I tried the Chopstix the other day and thought I'd die, it was so painful. Use it or loose it. lol There's no need for target training to "strengthen" the armpit. It's engagement of the lats that will help you stay up. So if you want to target an area go to the strength and conditioning section and use the exercises that involve lats. Lateral pull downs are a good place to start https://www.studioveena.com/tutorial/lateral-pull-downs-907/ However, throughout this program you'll be continuing to build strength. But honestly it's more about allowing the body to become desensitized to the sensation of using the arm pit. I also suggest working on developing a mind body connection with this trick. My episode 3 Pole Dance RANT provides some guidance for doing this. Here's the link https://www.studioveena.com/discuss/discussion/pole-dance-rants/ I don't suggest people do more than one lesson per day when following a program. I designed them to provide guidance to help you prevent overuse and allow your body to recover. More is not better, even more so if you're a female. We need far more rest and a different approach to training than men. No pain not gain is not the mentality that will help us maintain our bodies. Oh man, that's so frustrating to have a short pole, while being tall. I'm only 5 foot 8 and struggles with a 9 foot ceiling if I wear heels. It sounds like you're making it work though and I love to see a video when you head out to the ghost town :) Let me know if you have any questions.
thanks for the links! I will check these out after work today :D
Great!