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";s:4:"text";s:29841:"Legs straight, lift abdominals off mat. Lift left leg for circles 6x each way. Use a yoga blocks or books for each hand. Lie on back with both knees bent and feet off the floor. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! can use hands to help push chest up. Pilates Exercise Instructions: Repeat 3x then readjust arm to hips distance because body will travel during movement. Almost every online Pilates DVD in UltimatePilatesWorkouts.com's extensive Pilates workout library is taught by Katherine and Kimberly, who will show you the proper technique and form for Pilates exercises to ensure you receive a safe and effective Pilates workout with maximum benefit. Exhale to lower leg. Bend knees if hamstrings are tight. Post author: Post published: junho 10, 2022 Post category: comcast central division leadership Post comments: semi pro football tulsa semi pro football tulsa You can do this with or without Straps! Pilates Exercise Instructions: Inhale, lift upper body. When finished with repetitions push chest up and sit back on heels with head down on mat, arms overhead, for a resting position. Now that your core is fired up and activated, it's the perfect time to get in some core training. Inhale twist, exhaling reaching for toe and coming back to sitting. Leg on floor is the working leg, it must anchor the other leg. Exhale and hollow. Verywell Fit articles are reviewed by nutrition and exercise professionals. The original Pilates work emphasized gripping this muscle and encouraged squeezing the buttocks together as if to pinch a dime between them. However, if your form is poor or your core muscles aren't properly engaged, chest lifts can cause neck strain. This is like a corset. The arms are extended out to the side. Prone chest lift: 30 seconds Book opening stretch: 40 seconds Exercises With Personal Trainer Sara has recently been seen with Jason Walsh from the rising movement. Pilates Exercise Instructions: Pilates Exercise Instructions: If you notice it's uncomfortable on your feet, you're welcome to place a small blanket under them. Complete two sets of 10 reps. How to: Begin on hands and knees with wrists under shoulders and knees under hips. repeat circle in other direction 6x. Spine is in neutral, engage pelvic floor. As you inhale for five seconds and exhale for five seconds, pulse your arms up and down 10 times. Use the breath to widen the back ribs on the floor. In this video, yoga expert Devyani M. will help you with . Pilates Exercise Instructions: The hands are placed on each knee. Lie on the back with the legs extended to the ceiling. Pilates Exercise Instructions: Goal is to stabilize pelvis while rocking arch extension in spine. Keep the shoulders sliding down and engaged in the back. Keep doing these chest lifts to sculpt and tone your abdominals. Glue your feet together, or spread them apart if you have any back pain. Bring arms up to ceiling at the same time roll torso up one vertebra at a time and lift legs. The higher the proper will assist the exercise. Draw belly button to spine to support the low back. Alternate sides for the desired number of reps. Are in the final stages of pregnancy, have just delivered, or have a condition known as rectus diastasis, Are healing from surgery or an injury, especially those involving your abdomen or pelvis, Have osteoporosis or other conditions affecting the bones of your spine, Experience sudden pain in your neck, shoulder, or chest when doing the move. Place hands behind your head. The right elbow is reaching the left knee. How Can I Build Up My Deltoids and Broaden My Shoulders? Lie on the back with your legs bend. Repeat to the other side. One leg bent, place hands on this knee, other leg reaches away from body. Keeping the legs active, slowly peel the spine back on the floor. Lift head and shoulders off mat only as far as shoulder blades barely touch mat. Do not let lower back arch up away from floor, must remain still and stable. Place the hands behind the head. leg on floor is the working leg, it must anchor the other leg. If you feel pain in your neck as you perform chest lifts, keep your hands behind your head for support. There is no fixed number of sets you need to complete these 50 reps in. This is about the abdominals working! Repeat 6 times. Place your hands behind your head, elbows pointed toward the ceiling and gently press your head into your hands to create more length through the back of your neck. Other Pilates exercises to avoid when pregnant in your third trimester are inner thigh work and double leg lifts. If the back hurts, go back to Pilates principles. That's one rep. Hinge at the hips to push butt back and then sit down until thighs are parallel to floor. If the spine is moving with the hip hiking, the workload will go to the back instead of the legs. The Elvie sits around the middle of the various price points out there and its main selling point is the app, where you can "visualise pelvic floor movements in real time using biofeedback". Count out loud 8 counts the exhale as the belly deflates. Remember to keep your abdominals flat and to tighten your buttocks! Feel the back ribs spread open as the spine flexes. Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. Return to starting position with control. Lift till shoulder blades barely touch mat. Lift chest, head, arms and legs off floor, head stays lined up with upper back, chest and head lift at the same time, contract upper back muscles to lift while pressing hips and pubic bone into floor, do not bend at low back. Hold for 3060 seconds. Lie on back, legs bent 90 degree angle, hands behind head, neutral spine, lift chest and head till shoulder blades barely touch mat. When performing crunches, there's a tendency to use the momentum you build up. Control down from the plow. Repeat 8x. Try adding the chest lift to these routines or pairing them with other Pilates exercises to create your own full-body workout. *If the back is working to hard, modify the height of the pelvis. If the back is uncomfortable, rest forehead on the back of the hands. Repeat sequence 3x. Women's Health may earn commission from the links on this page, but we only feature products we believe in. The Teaser is an original Pilates exercise performed in a mat workout. 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You can unsubscribe at anytime. Keep the arms relax during this exercise. Sit tall on butt with hips square, bend knees if unable to have a neutral (straight) spine, arms lifted to sides slightly in front of shoulders. Pull your abdominals in towards your spine, and tighten your buttocks. Each time you breathe out, check in and make sure your core is fully engaged. Hold one hand with other hand behind low back, legs straight and together. Your chest and head lift at the same time while pressing your forearms into the floor for support. Tilt tail bone under to creat a round low back, hold feet off of mat inhale and exhale to increase the roundness of the back. Keeping bent knees totally still, turn right arm pit toward left knee then turn left armpit toward right knee. Imagine the vertebra being like push buttons. Pilates Exercise Instructions: I use . Try not to flatten low back completely, keep a tiny space under it, keeping the lower abs in will stabilize this area. Sitting, hands behind back, lean slightly back, fingers turned backwards. Place hands behind your head. Legs at table top-90 degree angle. Chest Lifts strengthens the abdominal muscles and helps develop pelvic stability and control. Keep your neck in line with your spine. Follow my instructions below and good luck! Complete two sets of 10 reps. How to: Start lying on back with arms by sides, legs bent at 90 degrees and feet lifted in air so shins are parallel to floor. Pilates Exercise Instructions: Keep stable in shoulder girdle while moving lower body. inhale to prepare before movement, exhale while lifting hips and spine, hold hips up, inhale, exhale to lower spine and hips down. Discover the incredible Pilates Reformer and find out why it is such a useful piece of fitness equipment with this collection of More Than 470 . Do this slowly. Reach hands forward with neutral spine. The transverse is the muscle that will pull the belly contents in. Lower chest, head, arms, and legs down to floor. Are your ribs dropped? Sit on right side, legs bent, right hand supporting torso, left foot in front of right foot. Try not to flatten low back completely, keep a tiny space under it, keeping the low abs in stabilize this area. One leg up bent in a 90 degree angle or table top position. Water minimizes gravity and helps support body weight, reducing joint stress and stiffness. To extend the spine, the vertebras have to move closer together and into the body. Roll legs down to 45 degree angle and at the same time roll torso up, arms in front of shoulders creating a teaser (legs are still crossed). Step 2 Exhale to lift your pelvis and hips, creating a diagonal line from knee to shoulder. Repeat all 5x. Grab your back foot and squeeze your back glute to increase the stretch on your Hip Flexors. Fitness Motivation Great Tips To Help You Stay Motivated. Inhale. Circle for 6x repeat in other direction 6x. You'll want to lift up before it's time. Inhale and feel the lower ribs broaden and lengthen on the floor with breath. Lower legs 6 inches on exhale, lift on inhale. Lift leg back to start position by engaging low abdominals. Repeat 6x. roll right back up, also one vertebra at a time. Lift legs up and lowering legs toward floor only as far as the abdominals and back can stabilize in neutral. lift arms up to ears-keep shoulders down, open arms then circle back to knees. In neutral lie on back, legs table top-90 degree angle-lift head and shoulders off mat only as far as shoulder blades barely touch mat, hands behind head. Feet will draw an infinity symbol (sideways figure 8) Emphasize or accent the lifting of legs. Repeat 6x. Practice 3 sets of breath with hollowing. Repeat 6x Switch sides-inhale twice pull left knee, exhale twice pull right knee. Pelvis and hips should remain still as one leg stretches away from chest and the other bends toward the toward the chest. Breathe in slowly through the nose for 5 pumps and out through the nose for 5 pumps. Exhale with a hollow and lift the other bent left thigh up to 90 degrees. Remember to keep your abdominals flat and to tighten your buttocks! Hold outside of ankles from inside of thighs. Hands are still touching mat, now slowly roll up through spine to standing beginning position. Engage through the pelvic floor and lift the torso over the top of the hips. Take a few deep breaths as you take a little survey of your body. D1: Ball Squat Squeeze Rise D2: Standing Leg Extension With Ball Trap D3: Ball Static Lunge Chest Squeeze Perform 45 seconds of each exercise for 2 rounds. Stretch arms and lift them as much as possible. Lie on the belly with legs parallel. Complete two sets of 10 reps. How to: Start lying on back with legs bent, feet flat on floor, and arms behind head, elbows wide. Repeat 8x. Tie a band around your legs right above your knees. Sit tall, legs straight and together, arms straight in front of shoulders. Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! The hollowing is the transverse abdominals deflating the belly in. Inhale and gently drop the knees to the right. While straightening legs reach arms off back and straight behind to lift chest off mat (look down at mat). Squeeze your shoulder blades together. Slowly curl your upper body up as you exhale until your shoulder blade is just lifted off the floor or mat. Float the head off the floor. At the same time, rotate torso toward right side while extending left leg straight out at 45-degree angle. Exhale and lift your shoulder blades a little higher off the floor your eye gaze is looking between your thighs as you keep your spine/neck lengthened by keeping your chin down be mindful to not jut your chin forward. Roll down to mat one vertebra at a time. Chest Lift is a basic ab exercise that focuses on the rectus abdominus, the long "6 pack abs" muscle that runs down the front of the abdomen. Use a yoga bolster or towels/blankets folded. Pilates Exercise Instructions: The transverse is the muscle that will pull the belly contents in. Lift right leg straight up without losing neutral (hip bones should be level with each other) circle leg in air to side, then down, other side and up, pause. Repeat 6x then change breathing, inhale turn left, exhale turn right. There is no pouching the belly out in Pilates. Pilates Exercise Instructions: hold this balance for 3 seconds. Breathe in to hold the position. Your head stays lined up with the upper back. Hold this position on shoulders and clap 3x before rolling back up. Rotate the pelvis to the right and control the right side of the spine back on the floor. Lie on back, knees bent feet hip width apart, pelvis and spine are neutral, arms at sides palms down. Inhale, and circle arms from overhead towards the extended legs. inhale to prepare, exhale round the entire back if not already, then roll back onto shoulders (not neck). Chest Lifts strengthens the abdominal muscles and helps develop pelvic stability and control. Goal is to roll back and forth with a round back without the feet touching the mat at all. Inhale to prepare. This principle is important in all Pilates mat exercises with the use of the legs. Pilates Exercise Instructions: Repeat 4x. Slowly reverse the motion to return to start. Now let go of hands behind back gently and reach around toward feet. Keep your abdominals flat and buttocks tight the entire exercise. Exhale. Keep your arms straight and at your sides as you lift them off the ground to a 45-degree angle. Move shoulders forward over wrists and lower hips toward floor until body forms one straight line from crown of head to knees. The spine is in neutral. The arms are extended and the legs reaching to the ceiling. Course year: 2018. Try not to flatten low back completely, keep a tiny space under it, keeping the lower abs in will stabilize this area. To Start - Hold the prop-up position for 10-15 seconds before returning to the prone position (lying face down). When the hips are on the floor, reach the legs away from the head with great abdominal support. Contract ab muscles inward (without using butt muscles) to tilt hip bones and low back into floor, lift butt first, then low back, then mid back off floor one vertebra at a time, do this in sequence. The theraband teaches how much the limbs have to be active for the Pilates roll down. These exercises are suitable for all fitness levels. Engage your glutes, your core, and the muscles between your shoulder blades simultaneously. Bend the right knee and gently kick twice towards the spine. Left arm and right leg lift higher. .css-26w0xw{display:block;font-family:NationalBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-26w0xw:hover{color:link-hover;}}@media(max-width: 48rem){.css-26w0xw{font-size:1.18581rem;line-height:1.2;margin-bottom:0.625rem;}}@media(min-width: 40.625rem){.css-26w0xw{line-height:1.2;}}@media(min-width: 48rem){.css-26w0xw{font-size:1.28598rem;line-height:1.2;margin-bottom:0rem;}}@media(min-width: 64rem){.css-26w0xw{font-size:1.575rem;line-height:1.1;margin-bottom:-0.5rem;}}Jenna Dewan Has Legs, Butt In Pole Dancing IG, Sharon Stone, 64, Flaunts Abs In String Bikini IG, Kerry Washington Is So Toned In Naked Dress Photos, Simone Biles Has A Toned Butt In Bikini IG Pics, Riley Keough Flaunts Her Abs In A Crop Top On IG, Elizabeth Hurley Has A Toned Butt In A Bikini IG, Elsa Pataky Rocks Curly Hair And Epic Legs On IG, Halsey Has Sculpted Abs In Nipple-Baring Dress Pic, Madonna Has Legs In Fishnets In IG Pics, Christina Hendricks Flaunts Strong Legs In IG Pics, Gisele Bndchen Shared Her Yoga Moves In New IG, Victoria Beckham Is Toned All Over In New Photos. When done correctly, chest lifts can help reduce back and neck pain. Raise your legs and bend them at the knee in the tabletop position with your shins and ankles parallel to the floor. Reverse motion to return to start. Harvest Reflect 2 Static Bariatric Pressure Relief Mattress. Place the right metatarsal on the floor. Inhale without sticking your belly out. Which Exercises Will Help Reduce My Big Breast Size? Forearm Extensor Stretch Muscles Highlighted: Forearm Extensor. Hands holding head. This exercise is good for stabilizing pelvis while increasing range of motion of hip joint. Gently rotate legs to one side keeping knees. Pilates Exercise Instructions: Inhale and lower straight leg to the floor with maintaining the bridge. Pilates Exercise Instructions: Turn chest back to center during exhale. Lie on stomach, arms straight overhead, shoulder width apart, legs straight slightly apart and turned out. Purpose Complete 10 reps on each side. Do not let pelvis move while leg is moving. Below are 15 Pilates exercises that I feel form the bases of a solid foundation for your core (i.e. Press your lower back and feet into the floor. Place the weight on the forearms in parallel and bring the spine in extension (cobra). Come back to start position and swap sides. Finish in neutral position. hold up for 2-3 seconds. Side lying leg lifts are often called side lying leg raises, lying leg lifts or side leg lifts. A unique benefit of this exercise is that, to perform the move correctly, you need to learn how to isolate muscles in your chest and back that you may not realize provide key support for your spine. Sit with legs extended. On hands and knees, keep chest lifted away from mat (like pushing the floor away) inhale to prepare,exhale draw stomach muscles into round back bringing crown of head toward belly button, keep length in neck by pulling shoulder blades down the back away from ears, reverse spine to arch so that the mid back is lower than the tailbone, dont sink into shoulders, chest must stay lifted away from mat at all times. Repeat to the other side with eight leg lifts. Bring your head up and look into your abdominals. Use the abdominals to bring the pelvis back to neutral. timeless ink and piercing studio; how to make someone want to move out; how long does heparin stay in your system. Bad version, the bulge, is pushing the abdominal out. If you are comfortable performing pull-ups, complete the 50 reps in three sets. Inhale to prepare, exhale to roll down, inhale walk hands exhale and inhale for each pushup. For decades, its been the exercise of choice for dancers and gymnasts (and now Hollywood actors), but it was originally used to rehabilitate bedridden or immobile patients during World War I. Pilates is a body conditioning routine that seeks to build flexibility, strength, endurance, and coordination without adding muscle bulk. Better still, you can get all of these gains without using any equipment other than a workout mat. Chest lifts can also help improve your posture and keep your neck muscles strong. Repeat 4x Dont let arms drop when rolling up or down. hip bones are off floor, straight legs are apart hip distance. Repeat 6x. Enjoy a free basic membership and/or a two week free deluxe membership trial too! Pause to check that hips and shoulders are still square to the floor. Start on all fours, hands and knees. Pilates Exercise Instructions: Lie on back, knees bent feet hip width apart, pelvis and spine are neutral, arms at sides palms down. Rotate the pelvis to the left with control. Pilates Exercise Instructions: This is about the abdominals working! In neutral lie on back, legs table top-90 degree angle-lift head and shoulders off mat only as far as shoulder blades barely touch mat, hands behind head. Pilates Exercise Instructions: Then know that including low-intensity workouts like pilates or yoga is the way to go. Feel the back ribs opening as the front ribs come closer together. The lower abs are supposed to stabilize this area. Repeat 4x. This is the crunch in traditional exercises. Do not use momentum. Keep your shoulders down and bring your hands behind your head with the fingertips touching. The Center of Disease Control states that 30,000 people are diagnosed with Lyme . Engage abs, tuck chin slightly, and curl head, neck and shoulders off mat in that order. Check out this video below for a weighted abs workout that'll sculpt your midsection majorly. Complete two sets of 10 reps per side. Do only as many as you can to start. Keep feet on floor use hands and arms to hold onto legs inhale before starting, exhale as long as possible to roll down if you run out of breath pause movement to inhale then continue on next exhale. Complete two sets of 20 reps per side. Pilates teaches you how to use the deepest abdominal muscles, the transverse. Rest the forehead on the back of the hands. Is your body balanced? Lower chest/head down to mat and bend knees, arms go back up to ceiling. Pilates and Lyme Disease - Increase the Quality of Life for Client's with Lyme Disease. Place the hands below the navel. Keep length while lifting up and lowering down to mat. You must learn how to lift the pelvis up with the strength of the legs. Moves like chest lifts can be especially challenging because they require more engagement and focus to do slowly. Is the abdominals hollowing into the spine? Observation Inhale to prepare, lift on exhale, hold on inhale, exhale to roll down. Keep sides of feet on the mat. Coordinate breathing with the pulls, inhale twice, with right knee (pull, pull) then exhale twice with left knee(pull, pull). A body that moves keeps a. Right arm, left leg lift higher, then switch. Katherine and Kimberly have appeared on The Martha Stewart Show, Anderson Cooper Live, and The View, among others; and their work has appeared in Good Housekeeping, HuffPost, Pilates Digest, Livestrong.com, and Women's Fitness, among others. There is no pouching the belly out in Pilates. Add lifting the arms slightly off of the floor with the head. Planks are an endurance exercise in which a single position is held, whereas push-ups involve movement: You lift and lower your body from a prone position. Imagine the hollow energizes the spine into a new connection of the head-tail. Repeat 6-8x each side. Lace hands behind the back. Keep knees tracking over your second toes. As you get older, exercises that strengthen these muscles groups and keep them flexible can help improve coordination and balance. by Core Connection | Mar 4, 2016 | Back Pain, Core Strength, Pilates, Posture | 0 comments. Pilates Exercise Instructions: The difference is keeping the belly hollowed as the spine lengthens in flexion. Pilates is a philosophy of connections. Keep chin pulled into back of neck. Lie on back, neutral spine and engage pelvic floor. Repeat to the other side. Start by kneeling on hands and knees; stacking your wrists, elbows, and shoulders; and knees hip width apart and directly under your hips. Purpose Place theraband around the back and hold the theraband with the hands. Pilates Exercise Instructions: Pull shoulders down from ears, lift out of shoulders. Keep legs and feet on mat while rolling down. Lie back to the center of your mat. Goal is to not let pelvis move while leg is moving. Support with left arm to lift, reach right hand through to left hip, pushing hips up. Support arm will always be straight. - Gradually increase to holding the end position for 30 seconds. Repeat 6x. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Repeat 8x without losing form. Repeat 6x Then change breathing, inhale turn left, exhale. Lie flat on stomach. keep shoulders wide pulled away from ears, goal is to increase flexibility in upper spine with support from lower spine and pelvis. Lift bent legs up toward ceiling at 90 degree angle. In a neutral position while lying on your back, position your legs in a table top 90 degree angle. Engage pelvic floor muscles. Lift legs up toward ceiling at 45 degree angle, squeeze arm pit muscles (like you are holding a small ball in armpit and dont want it to drop) turn chest to left and straight arms pump up and down (on left side), 5 inhales then 5 exhales (10x), turn chest to right (on right side), pump arms, 5 inhales then 5 exhales (10x). Repeat 6x. Pilates chest lifts can look a bit like a crunch, and the two moves can easily be confused. On hands and knees, position your hands shoulder width apart and your knees hip width apart. The Harvest Reflect 2 Static Bariatric Pressure Relief Mattress is made using castellated "visco-foam" which provides a soft base for safe and secure weight distribution.This aids in the prevention and onset of pressure sores, blisters, irritation and other conditions and ailments associated with bedbound individuals. Yoga poses for toned abs. 15 Pilates Exercises To Majorly Strength Your Core, Jenna Dewan Has Legs, Butt In Pole Dancing IG, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Inhale lower legs to left diagonal, exhale lift legs up on left side, inhale lower legs to right diagonal, exhale lift them up on right side back to beginning. Float the head off the floor. Switch legs and twist the spine to left bend knee. Draw abdominal muscles in. The Elite Level side leg lift is a great exercise that incorporates core stability, upper body weight bearing (you can never get enough of that) while further building the strength of our hip abductors. This exercise, like most Pilates exercises, can be deceiving. This is about spinal stability with mobility of the legs. Swing the top leg backwards. The Hundred for Neck Conditions Exercise Instructions. Pilates Exercise Instructions: Lie on the back with the arms extended on the floor and the legs reaching to the ceiling. This creates a circular motion forward. It can be used as a preparation for Heel Beats or. Jennifer Wilson, PT, NCPT, 6 E. Palo Verde Street The hollow must initiate in every Pilates exercise first. Repeat 8x. Lace hands behind the head. How to: Start lying on back with legs bent, feet flat on floor and arms by sides. Do not use momentum. The hollow must initiate in every Pilates exercise first. Start this beginner exercise Pilates by lying on your tummy with your forehead on a towel arms, down your side, and legs about hip width apart. Continue to switch and chest lifted up and back of neck long. Inhale to prepare before movement, exhale while lifting hips and spine,hold hips up inhale, exhale to lower spine and hips down. Pilates Exercise Instructions: Repeat 8x. Observation Important Notice Pilates Exercise Instructions: Legs are straight and together. The lower you move your straight leg downto the floor will cause more demand on your abdominals. The lower the leg to the floor demands more abdominal control. This is about the abdominals working! Lie on back, neutral spine, arms overhead, legs together. To learn how to stabilize the pelvis as you lift a leg. Repeat 4x Reverse direction, turn chest to right and roll down, turn chest to left and roll up. Use your breath to lengthen the back longer on the floor. That's one rep. Sit with legs extended. Sitting, legs bent, slightly wider than hips, spine in neutral, sit tall on butt bones arms up in front of shoulders, inhale to prepare, exhale to round back, scoop abdominals inward to bend forward, arms reaching forward as well, shoulders staying pulled back, inhale, return to sitting goal is to stretch spine by pulling abdominal muscles up and inward, this will increase flexibility in forward bending movements. 12. The arms are extended out to the side. Create a straight line from crown of head to knees, keep chest lifted (see cat) if this is easy, straighten one leg behind then other leg, tuck toes and push heels back, this creates a straight line from head to heels, hold position on knees or on toes for 15 seconds. As you lengthen your spine, tilt your chin slightly down. Even if you cant make it in to class, you can still use the moves below to create an at-home Pilates workout thatll challenge your core from all sides. While arm is up lift right leg up straight behind hold balance for 3 seconds. How Can I Keep Losing Weight on My Fitness Plan? Hold the plow and control the legs to widen a foot apart. ";s:7:"keyword";s:24:"prone chest lift pilates";s:5:"links";s:199:"Kenneth Arabia Philadelphia Obituary,
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