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Lena Nazelli

@elevatewithlena_

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@lenanazelli | NYC
certified Pilates instructor @fuzehouse 🤸🏻‍♀️✨
dm for private or group sessions💌
[email protected]

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10 CORE EXERCISES WITH THE PILATES BALL🫶🏼
save for your next workout or class sequencing !!!✨✨✨

1. Classic Pilates Hundreds
legs at 45, pumping palms, inhale for 5 + exhale for 5

I never skip this in any of my classes ❤️💯

2. Single Leg Stretch
shoulders lifted, opposite leg hovering as you pull one knee into your chest

one of my favorite ways to warm up the core + get a nice stretch in at the same time!💪🏼

3. Double Leg Stretch
inhale arms + legs out in opposition, exhale to curl knees into chest

this one is a burnerrrr❤️‍🔥

4. Bicycle Criss Cross
crunch opposite elbow to knee, sending the other leg long

one of my favorite ways to end a class!!!🚲🚲🚲

5. Leg Lower Lift
inhale + flex to lower, exhale + point to sweep up

make sure to keep your back connected to the mat as you lower🙏🏼

6. Scissor Kicks
sweep legs up + down, reaching for the calf to pull leg in ! for extra spice, pass the ball under each leg ✂️

perfect as a final ab burner OR a great way to turn on your core + sneak in a stretch👌🏼

7. Roll Ups
full inhale + exhale on the way up & down, peeling down bone by bone + lifting from the chest back to seated

perfect transition from your back to seated + back down again🔄

8. Ab Curl + Knee Tuck
crunch up with abs as you bend knees in, rolling the ball as an advancement

I use some variation of an ab curl in every class!🌱

9. Oblique Russian Twists

twist side to side, reaching through the palms + keeping the pelvis tucked toward the tailbone🫶🏼

love using this as a core warm up before moving to back

10. Corkscrew

draw small, controlled circles on the ceiling reversing directions at the top every time

this one is sneaky hard if you’re doing it right !! keep hips planted / avoid rocking, legs zipped up, and lift chest for more of a challenge💪🏼 taken in Casa Cipriani New York by @elevatewithlena_

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2 months ago

✨ MAT PILATES SCULPTED ARMS SERIES ✨

An arm series straight from my classes this week 🤍💪🏼

Hold each move for 30 seconds for the ultimate arm burn. I love using an arm series like this to transition between exercises + break up class while keeping the core engaged ✨

Sequence:
• Serve the platter
• Add a hip hinge
• Add palms over/under in the hinge
• Arm lower + lift
• Add chest expansion
• Wide arms over/under
• Palm circles

Always using my favorite @bala 3 lb weights 💕💕💕

#pilates #matpilates #bridalarms taken in Fuze House by @elevatewithlena_

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4 months ago

here’s to new beginnings, taking chances, & betting on myself🩷🫶🏼🤸🏻‍♀️✨

#matpilates #pilatesinstructor #privatepilates taken in New York, New York by @elevatewithlena_

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4 months ago

my first time being vulnerable with dirty ass hair on the internet❤️ taken in New York, New York by @elevatewithlena_

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2 days ago

this weeks sequence with the Pilates ball + band !!! wearing my favorites from @shopform + the best @bala equipment🫶🏼

each move should be 10-12 reps for the best burn 🌶️ comment for details !!✨ #pilateslife #pilatesworkout #matpilates taken in New York, New York by @elevatewithlena_

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2 days ago

MY TOP 5 BRIDAL ARM EXERCISES💪🏼💍🤍

1. Serve the platter 🍽️
extend your arms out, pull back in with control

2. Extended arm circles 🔄
make sure to reverse directions + control the movement without momentum!

3. Lateral raises🙌🏼
sculpting your shoulders + fighting gravity

4. Tricep kickbacks💪🏼
hinge forward + hold elbows still!

5. Goalpost rotations🥅
sneaky hard + sooo good for shoulder mobility! taken in New York, New York by @elevatewithlena_

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5 days ago

this week’s mat Pilates sequence with just 1 weight !!!
wearing @sportyandrich using the best @bala 🤍

comment for details !!! #matpilates #pilatesinstructor taken in New York, New York by @elevatewithlena_

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10 days ago

a relatively balanced, productive, & fulfilling day in my dream life🍂🤎 taken in Manhattan, New York by @elevatewithlena_

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11 days ago

on vacation? no problem
no gym? no problem !!
no heavy weights? NO PROBLEM❤️
@form makes it easy to stay connected to movement wherever you are, simply because it feels good ✨ use my code LENAN20 for 20% off your annual membership🫶🏼

#matpilates #pilatesstrength taken in New York, New York by @elevatewithlena_

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17 days ago

in case you needed the reminder this week ❤️ taken in New York, New York by @elevatewithlena_

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19 days ago

THIS WEEK’S MAT PILATES ABS + OBLIQUES🩷🩷🩷
wearing my new favorite pieces from @athleta & all linked in my shopmy in bio✨✨✨

each move should be 10-12 reps for the best burn 🫶🏼 comment for details !!!

#athletapartner #matpilates #gymmotivation taken in New York, New York by @elevatewithlena_

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23 days ago

Saturday morning at the yacht club🛥️✨

so much fun getting to move in the sunshine with this amazing group 🌞I’m so grateful to get to do what I love especially on mornings like this🫶🏼 taken in New York Yacht Club by @elevatewithlena_

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a month ago