” Sometimes stillness is the best movement.” J. Clay
” Sometimes stillness is the best movement.” J. Clay
I know how busy life gets and sometimes we don’t have an hour or even thirty minutes to squeeze in some movement. So, here is a short routine you can follow along with on my you tube channel.
Click the link below:
Let me know if you try it.
I love planks in all its forms. This series on the reformer is fun and challenging.
Let me know if you try these variations. Enjoy.
How are you moving today?
A continuation from last weeks movements explained.
In Pilates we have two types of bridges, articulated and neutral. An articulated is emphasizes spinal flexibility. Where as in the neutral bridge the spine moves as one piece.
In this position your knees are bent and your feet off the floor and your inner thighs are lightly engaged. This position teaches you how to effectively “train” the abdominals really challenging the transverse abdominus.
Here are a few modifications that I have used on myself as well as my clients when the hips pop, for example when doing single leg circles in Pilates.
Important point, if your hip hurts then before doing any modifications see your doctor before hand , these modifications are only if the hips are pain free.
Hope this helps.
The weather is nice and an increasing number of cyclists are out, whether they are riding for fun or riding for a cause or riding in a studio/ gym class. Cycling is a great low impact form of exercise, however the downfall of cycling it often times leads to imbalances in the body. When cycling, the main focus is on the lower body, as a result this leads to overly developed quads and calves, tight hamstrings and low back, overworked and tight hip flexors and the bent over or rounded shape of the spine and shoulders leads to poor posture, resulting in rounded shoulders and thoracic kyphosis, and low back pain.
It is recommended to add cross training to your routine in order to work different muscles. By doing this you will strengthen the areas that are weak, stretch where you are tight and as result balance your body. Yep, I am saying it, adding Pilates to your weekly routine will help with your overall performance.
The focus on the “power house” or “core” in Pilates will allow cyclists to have more “oomph” or power from their lower body to pedal along with improving flexibility and strength and proper alignment. Your upper body strength will increase, low back pain will be prevented, improved balance, with the different types of breathing used in Pilates sessions the ability to ride for longer periods of time will improve and as mentioned before any imbalances in the body you may have will be corrected.
I will be sharing a few Pilates exercises both equipment based and ones performed on the mat for those of you that are not able to make it a studio.
Part One: Mat Work
Great for spinal articulation and strengthens the low back.
Increases spinal rotation and strengthens the core. Great stretch for back .
Leg Pull Down:
Stretches the Achilles Tendon, strengthens the core, the scapular and lumbopelvic stabilizers, hip flexors, hamstrings and gluteus maximus.
Works the powerhouse and hamstrings, back extensors and glutes.
Stretches and strengthens the quadriceps, increases torso stabilization, and strengthens the back.
Kneeling Side Kicks:
Strengthens the abductors hip flexors, shoulders, lats. Great for hamstring flexibility and stabilizes pelvis.
Strengthens the back and hip extensors and works the glutes at the same time. Great for pelvic stability.
Side Leg Bananas:
Strengthens the hips and obliques and great for torso stability.
Single Leg Kick:
Strengthens the hamstrings,back extensors and glutes. Stretches the quads and improves the stability of the shoulders.
Strengthens the entire body and improves upper body strength.
Side Leg Bicycle:
Strengthens the hips and glutes and improves the stability of the pelvis and torso.
Great for balance and coordination. Fantastic massage for the spine and just plain fun.
These are just a few of the Pilates mat exercises that can be included in your daily routine. Stay tuned for part two , equipment based Pilates exercises in the next few weeks.
Stay consistent with your exercise routine and you will see improvements/changes.
And always remember to breathe.
Have an awesome week.
This is a slightly different post from the norm. This past weekend I was able to combine two of my favorite things ( other than Pilates:)) and that is going to one of may favorite fitness apparel stores, Athleta and taking a Barre3 class. Athleta is an awesome fitness apparel store that has three locations here in Houston and they offer different free fitness classes in their stores.
As many of you know I like to change my exercise routine often, cross training is definitely something I promote, go ahead mix up your training routine.
A little background /insight on the workout, from the Barre3 website:
“We draw from multiple influences to create innovative classes that focus on length, grace, and a healthy body.
Sadie Lincoln, barre3 founder, works closely with a team of experts including yogis, professional dancers, doctors, and athletes to craft highly efficient workouts. Focusing on a unique combination of dynamic movement and isometric holds, the sequences work strategically to transform the body and develop long term postural benefits. A continuously evolving variety of movements keep the classes challenging, fun, and fresh. Whether you work out in the studio or at home, barre3 fits your life while enhancing it with greater functional strength, higher energy, and a sense of ease.
Athleta and Barre3 partnered up to allow fellow Houstonians to experience a live Barre3 class. Liz Fitzgerald, the Franchise Development Manager and Master Trainer Allison Beam came down and hosted/taught the classes this weekend, these two ladies were just so very nice and you could see their passion and love for the workout. Their excitement for upcoming session was contagious!!
Full disclosure, I have taken quite a few in studio Barre3 classes and the workout is phenomenal. This weekends class did not disappoint, yes I felt the burn and the shaking muscles. The workout is based on isometric holds, which work your muscles to their deepest point, the one inch moves increases your body temperature ( hello sweat!!) and the dynamic moves raises the heart rate.
If you are not able to experience a live class, (they have a few studios here in Texas), you can order the DVDs from their site or sign up for the online subscription classes. If you would still like to learn more, connect with them on Facebook .
What was your highlight from the weekend?
For todays post I thought I would share a video of Joseph Pilates working out using the Spine Corrector. This piece of Pilates equipment stretches, strengthens and aligns the spine and it is great for opening up the chest which allows for deeper breathing and preventing that computer posture ( think rounded shoulders etc). While improving our posture by strengthening the back extensors, you will also be stretching your trunk flexors. You are able to work your entire body in every range of motion.
Movement is medicine.