Asian-Inspired Recipes - Ashelii Rabelo founder of HKHL

T8-T9 is probably THE hardest ELDOA of the spine. It's also such an important link that almost everyone needs this ELDOA. watch this video to see how you can build up to 1 minute and be inspired by some factors of progressions that can be helpful to you or your clients.

The "double leg bent stretch" is the second exercise of the abdominal series in Pilates. It's such a complete exercise and although it's in the beginner sequence, it's not easy when properly executed! In it you can find the strength, length and control!

Open Level - Pace: Moderate
This is the perfect warm up for the neck and shoulders. We’ll warm up all the joints of the body but the neck and shoulders more in depth.

Blood Sugar Regulation Hacks - Ashelii Rabelo founder of HKHL

Single Leg Bent - The first exercise of the Pilates abdominal series.
As usual in "a Closer LOOK" we’ll go over a few important points for each exercise, a few factors of progressions or things to pay attention to and then we’ll go for it!
Great for teachers and for clients who wants to double ch...

T6-T7 is a very important link for the ribcage and for a forward neck posture as well.
As usual in "a Closer LOOK" we’ll go over a few important points for each exercise, a few factors of progressions or things to pay attention to and then we’ll go for it!
Great for teachers and for clients who w...

Open Level - Pace: Moderate
This is the perfect warm up for the ribcage. We’ll warm up all the joints of the body but the ribcage more in depth.

Do you have five minutes to assess and fix your pelvis? Do this work out before you get on the mat or reformer. It wakes up the pelvis and makes you more aware of your feet below!

This is the perfect warm-up for an ELDOA workout; no high impact (jumps) and no rotational movements. This will keep as much as space as possible in between the vertebrae also during the warm-up! All the joints of the body are taken care of, but the functional units of the spine are the focus of ...

Level 1: Pace Moderate
This workout saves me when I have no time and my body needs a quick “pick me up”. 5 exercises that are so important for everyBODY: general ELDOA, T6-T7, L4-L5, Cervical Flow and the ileopsoas myo-fascial stretching! You will love it too 😉

Open Level - Pace: Moderate
This is the perfect warm up for a squat workout! The many joints of the ankles, knees, pelvis and back need to be “oiled” and prepared for the demanding global movement of the squat to make sure we don’t run into injuries. You can do that in 10 super efficient minutes 😉

Adductors #2
Level 2 - Pace: Moderate
In this class we’ll continue where we left off with Adductors #1 class and we’ll dive into the proximal reinforcement of the adductor brevis, magnus, pectineus, longus, gracilis….

This quick, but intense work out with the magic circle will strengthen the midline and deepend the core, as a whole. This workout will make you sweat. It will challenge your stamina and will prepare you for the Star, a challenging Pilates exercise.

Abs Library #3: The Internal Oblique
Level 2 - Pace: Moderate
The abs are important for both stability and movement! It’s important to know how to work them out in all ranges of motion to allow our backs to articulate and also protect our internal organs.

The 100, the double leg stretch, swimming, push ups and teaser! The 5 Pilates exercises that represent the core values of the method.
6 minutes and a full body workout!

Time to breathe, slow down the pace and stretch. Stretching is restorative and nice to cool down after a busy week. Big extensions are demonstrated in the video, but they are not encouraged if out of reach. The splits and the high bridge should be executed only if you usually do them on your own ...

15 minutes for an intense full body workout. Sometimes no springs means way more work and challenge. Be ready with a small towel to replicate the movement of the carriage.

We start by using the Magic Circle to fix our neck. We use the Circle to deepen the powerhouse but also to find more opening in the chest and extension of the spine. At the end we stand and connect the whole body from the heels all the way up to the top of the head to achieve the best posture pos...

Fast paced mat with a few creative variations, perfect for the middle of the week workout! If you are unsure about any exercise, slow down the pace or execute without the weights!

Super quick workout to fight the Monday mood often characterized by the anxiety of the week that just started. In about 15 minutes you’ll work your abs, posterior chain, legs and most importantly our most important muscle: the diaphragm. We don’t see it but it keeps us alive being the primary res...

In this quick workout you'll find the MOST IMPORTANT ELDOA for the spine!
This is a great class for back pain prevention and for wellness!
I personally do this at the end of most of my workouts 😉

Once you have mastered push-up handles #1 & #2, you will be ready for the more advanced practice of push-up handles #3!

In the second workout, we take advantage of the height that the push-up handles give. This will challenge the body and progress to more advanced work.