information on breathing
techniques for Pilates
exercises at http://www.myPilatesinformation.com
5) Consider also
using other pieces of
equipment suitable for
Pilates such as an
exercise ball,
a mat and resistance
bands after you have
mastered the initial
movements and are
comfortable that you are
doing them using the
proper techniques.
6) The most demanding
form of Pilates exercise
is the
winsor Pilates
system. This system
burns the highest amount
of energy and assists in
also losing weight.
After you have done
Pilates for a while you
may want to focus on a
specific set of
exercises to get in the
kind of shape you want
to. Article by John
Glover. Learn how to
lose weight and improve
body conditioning with
Pilates exercises by
visiting => Pilates
Information at
http://www.myPilatesinformation.com
-Power
Pilates
exercise: tone
muscles and reduce body fat with these five quick moves
Through controlled,
muscle-firming movements-exercise and deep, calming breaths, Pilates
exercise burns fat even after you've put away the mat. Pilates
exercise has a slow
pace, so it allows you to take in more oxygen than you would
during high-energy cardio Pilates exercise.
Your muscle cells need
oxygen to burn fat, explains Jeanette Jenkins, a Pilates
instructor and the president of The Hollywood Trainer in Los
Angeles. "After the Pilates exercise workout, your body uses the remaining fat as
fuel to recharge the muscles you've worked." Here Jenkins
demonstrates the Pilates exercise routine she created exclusively for
ESSENCE. DO it three times a week for a Pilates exercise trim physique.
1 the hundred
FLATTENS THE BELLY
Pilates EXERCISE
Lie down. Keeping upper back stationary, raise your head and
shoulders. With legs together, bend and lift knees so calves are
parallel to the floor.
Step 1: Quickly pump arms downward five times. With each pump,
draw in a quick breath.
Step 2: For another count of
five, pump arms and push air
out (imagine that you're
blowing out a candle). Do
nine more sets for a total
of a hundred pumps.
2 obliques
GOOD FOR SIDES OF TORSO
Lie on your back, with head
and shoulders off the floor,
knees bent and calves
parallel to the floor. With
elbows bent, rest hands on
the back of your head.
Step 2a: As you inhale,
twist torso to the right,
bring left elbow and right
knee together, and
straighten left leg (as in
photo). Switch sides and
repeat.
Step 2b: For next rep,
exhale. Alternate inhales
and exhales for two sets of
24.
3 double-leg stretch
STRENGTHENS ABS
Lie on your back, with arms
at sides and head resting on
floor.
Step 3a: Lift head and
shoulders up, pull knees
into chest, and reach
forward so fingertips touch
ankles.
Step 3b: Exhale, touch
shoulders with fingertips;
straighten arms as you
straighten and extend legs.
As you inhale, sweep arms
behind you in a circular
motion and return them to
starting position. Do six
reps.
4 scissors
WORKS THIGH MUSCLES AND
STRENGTHENS ABS
Lie on your back, with
shoulders and head off the
floor. Lift right leg from
the floor; grasp left leg
with both hands.
Step 4a: As you exhale, pull
left leg toward chest for
two pulses.
Step 4b: Inhale and switch
sides, grasping right leg
and straightening left leg.
To complete this move,
exhale while reaching for
the right leg for two
pulses. Do two sets of
eight.
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5 leg lift
SCULPTS SHOULDERS, ARMS,
THIGHS AND LOWER STOMACH
Pilates EXERCISE
With palms and heels planted
on floor, legs together and
toes pointed, raise hips and
butt.
Step 5a: Inhale and lift
right leg 12 inches off the
floor. Exhale, and as you
flex right foot, return
right leg to starting
position.
Step 5b: To complete rep,
repeat move with left leg.
Do two sets of eight reps.
Author
Hope Wright,
COPYRIGHT Essence
Communications, Inc. & Gale Group |
|
-Pilates Exercise: More
Than Just a Core Workout
It's a common
misconception that Pilates
method exercise is really
only good for strengthening
and stretching the core
muscles of the body. Many
people use it to tone their
abs and improve their
posture but, in reality,
Pilates can do much more
than that. In fact, when
combined with an aerobic
“cardio” exercise component
(e.g., jogging or Spinning)
Pilates can provide you with
a fantastic full-body
conditioning workout!
Pilates Exercises for
Strength-Training
Many Pilates exercises are
great muscle-toners that
work large muscle groups
beyond just the abs and
lower back. The Plank
position, for example,
effectively works the chest
and triceps muscle groups.
Leg kicks work the glute and
hamstring muscles very well.
Free squats are one of the
best lower-body exercises
around, working the
quadriceps, the hamstrings,
and the glutes. And don't
think these are “sissy”
strength-training exercises.
Many of the world's top
martial artists practice
them on a daily basis to
toughen their bodies and
reduce the chance of getting
hurt.
Pilates Equipment
When it comes to workout
equipment, it's hard to beat
Pilates devices like the
Reformer and Wunda chair.
Not only do they stretch and
strengthen muscles –-
providing great full-body
conditioning -- but they
“teach” you how to use the
different parts of your body
together efficiently.
Efficient body movement is a
key to great overall
fitness, injury prevention,
and high-level sports
performance. Portable
Pilates equipment like
resistance bands and the
Pilates circle are also
effective fitness tools.
They're inexpensive, easy to
travel with, and can easily
be incorporated into many of
your current
muscle-conditioning routines
for increased benefits.
Mind-Muscle Benefits
The muscle-control and
mental-focus gained from
doing Pilates on a regular
basis can help you in all
areas of fitness. This is
one reason why so many
professional athletes are
now taking Pilates classes.
Few exercise system help you
to coordinate your mind and
body as well as Pilates. The
benefits of this
coordination are increased
strength, improved posture,
alleviation of pain,
improved mental focus, and
(obviously) improved
physical coordination... to
name just a few!
Putting It All Together
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|
Simply put, Pilates exercise
is a highly-effective method
of total-body conditioning.
No, it won't put slabs of
new muscle on your body. But
it will make the muscle you
have look great, while
providing an array of
benefits that typical
weight-training can't give
you. Throw in some good
cardio training and you've
got a complete solution for
great fitness and health!
About The Author
Jamie Clark is a fitness
expert, researcher, and
“health nut” who enjoys
Pilates exercise and writes
for
PilatesMethodExercise.com.
For more great Pilates
exercise articles visit:
http://www.Pilatesmethodexercise.com/blog/category/Pilates-articles/.
Some additional Pilates info |
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Pilates Exercise Workout Winsor Step Yoga
Calories Exercises Aerobic Ball |
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