Pilates Exercise Lifestyle

Pilates Exercise Lifestyle
Pilates Exercise Lifestyle

Welcome to the world of Pilates Lifestyle.Your one stop resource for Free tips, exercises, news about Pilates and Lifestyle. Pilates Lifestyle News is about whats happening within the field of Mind Body practices. We will explore most of the popular practices in this field, for example Yoga,spirituality,Tantra,Health and much more. There will be features on exercise, healthy eating, super foods,sexual health..."how to give your partner ultimate pleasure" ,energy and Vitality.

Wednesday, 21 December 2011

Aug 17, pilates contact us - questions about pilates - everything-about-pilates.com

Jul 22, 2011

What you hear about Pilates is all true. Learn why that's so and why it's becoming the fastest growing health trend in the world today.

Permalink -- click for full blog post "Everything About Pilates Will Change Your Body And Your Life For The Better"

May 19, 2011

Six months out from having back surgery. My physical therapist suggested I try pilates - reformer not mat. SO I bought a reformer,have a taken a dozen

Permalink -- click for full blog post "What are the best DVDs for the pilates reformer"

May 19, 2011

I am a 57 year old woman who has been disabled by my back since my first back surgery when I was 23 yrs old. I have had a total of five back surgeries

Permalink -- click for full blog post "Pilates is a life changer!"

Apr 18, 2011

I recently heard one of my clients say that she started dating again. She was nervous at first but because she felt better about her body and her clothes

Permalink -- click for full blog post "Partner up with Pilates"

Apr 18, 2011

I am a mom looking for a way to keep my kids get off that sofa right now! So since the web had always been my favorite confidant, I found an article that

Permalink -- click for full blog post "Technology Makes Balance Training For All Kids Fun"


piltes weight training programs

Trying to lose weight? Read our weight loss success article. Just had a baby? Read our prenatal article. Looking to get a better butt? Read about Pilates butt exercises.


We started this site because of our love and belief in the amazing work Joseph Pilates invented over eighty years ago. It?s changed our lives and we want you to discover it as well.

We constantly update our content to be on top of everything about Pilates. We are on the lookout so we can share our very best information from the fitness industry to you.

Want to contribute? Send us an email. "Ask Susannah" email box forms are found through out the site.

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Aug 17, Pilates Exercises For Abs Make Traditional Sit-Ups Look Soft

Pilates Exercise Secrets To Flat Abs

Pilates exercises for abs, or as they are really known, abdominals, are the best abs exercise workouts for your waistline. If you are like most people, you have tried crunches, leg lifts and the sit-ups and found they not only hurt your back but they do not provide the results you are looking for.

Pilates may be the perfect answer.

To say that Pilates exercises for abs is the best abs workout around is only half the story. Pilates doesn?t isolate the abdominal muscles but builds a balance of strength in your entire body.

Core strengthening has become a popular term in the fitness industry and Pilates is the original core strengthening workout.

No matter what exercises for abs program you have been doing, there is always time to change to something more effective. Everyone has at one time or another tried the traditional crunches and sit-ups to achieve that ?six pack? look.

It?s important to know that these types of exercises for abs focus mainly on the superficial abdominal muscles. When you take the opportunity to try Pilates you will discover that Pilates exercises for abs use all core muscles and focus on the deep abdominal muscles.
see our article on male abs and female abs


(Please note that the exercises as they are written below are intermediate/advanced levels. For the beginner version of these same exercises please see the Abs workouts for beginners article

? The Hundred:  Lie on your back with your knees on top of your chest and stretch your arms down at your sides. Now roll your chin and chest off the mat so that you are raised up on your shoulder blades drawing your shoulders away from your ears. Extend your legs long and as low as you can while still keeping your lower back on the mat. Lift your arms 6 inches and quickly pump them up and down five times while inhaling and exhale, pumping your arms five times. Repeat 10 times to make 100 pumps.

? Crisscross or Obliques:  Roll head and shoulders off the mat, bring your knees to your chest and place your hands gently behind your head for support. Inhale and slowly twist to the right, bringing your left elbow towards your right knee while extending your left leg. Hold this long enough to exhale. Now inhale and return to the starting position. Repeat 5 times each side keeping your lower back connected to the mat at all times. For more challenge: alternate right and left without stopping in between.

? Rolling like a ball:   Sit up tall and pull your ankles in towards your bottom as close as you can get them. With your hands wrapped around your ankles, bring your head towards your knees and lift your feet off the ground so you are balancing on your sit bones. (You should be on a mat to avoid any pain in your tailbone) Now tighten your core and slowly roll backward through your spine until your shoulders have touched the ground, being careful not to roll on your neck. Then slowly roll back up again, like a ball! Use your core for stability. Start with a sequence of 5 and then slowly increase as your abdominal muscles strengthen.

? The Teaser:  Lie flat on your back with your legs straight out in front of you and your arms stretched straight over your head. Inhale raise your arms, exhale and roll up through your spine lifting your legs and arms up until your fingers are pointing at your toes and you are sitting up on your sit bones. Think of creating a ?V? with your body. Inhale to stay, exhale and return slowly back to starting position. Do this in a sequence of 5 and gradually increase to more reps.

? Plank Pose:  Start out on all fours, then slowly lengthen the spine and extend your legs behind you on the floor pushing your weight into you heels. Once you have reached a position where your arms and wrists are directly in line with your shoulders and your spine is long and straight, push your weight forward, transferring the weight to your toes. Think of lengthening your body from the top of your head to the bottom of your feet and maintain that ?plank? position. Feel the scapula down on your spine, shoulders pulled away from your ears, and abdominals pulling up into your back.

Exercises for abs are best when they combine core strengthening and stability work. The abs exercises listed above are not necessarily for the absolute beginner and better done with the watchful eye of an instructor.
Need some help getting and staying motivated with your Pilates exercises for abs program. Perhaps the solution is through video.

While I am not suggesting you replace live lessons with video, I am suggesting videos maybe a good solution to help you stay motivated when working out at home alone.

For help in deciding which ab video is right for you please click here for our review on pilates ab exercise dvds.

Have a story or a review that you're eager to write? Post it here! We've made it easy for you! Write it and we'll publish it in our Blog. It's that simple. Help us help others by sharing your knowledge and passion about Pilates with the many readers who visit Everything About Pilates every day.

Guidelines are easy: Write an article, personal Pilates success story, or review of a Pilates product and we'll post it. Make sure to tell readers a little bit about yourself at the end of your article. Thanks for joining the Everything About Pilates family!
Please make sure that you include your email address so we can make sure you know when your article has been added.


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Aug 17, Social Network - Setting Goals With A Workout Buddy And Weight Loss

Is your social network keeping you from reaching your weight loss goals? We all know about the power of friendship, but there is a negative aspect to having such close friends. They could be making you fat.

A study by the New England Journal of Medicine reveals that people who have obese friends are more likely to become obese themselves. The study followed a large social network group for 32 years and it became very clear that friends were influencing weight gain even more so than family.

Why is this? People look for friendships with people who share common hobbies and pastimes. Belonging to a group where you feel accepted and not judged makes you less socially anxious. This is true whether you are a runner, a smoker, or an over weight person. You will choose to be socially involved with people with whom you share a common interest.

The good news here is the same people that might be influencing your growing waistline can also help you adopt a healthy lifestyle. If your friend loses weight, chances are you will too.

Look closely into your social network. Find a friend to be a workout buddy someone who is ready to make changes in their lifestyle too. Start by making a date to walk together. Or you might find that you both enjoy swimming.

How about signing up for a duet Pilates session? The possibilities for activities are endless. The important thing is to get moving! Setting goals for your weight loss is an important beginning to a true change in lifestyle. Both short and long term goals should be realistic and attainable within a reasonable time line.

For instance, your first short-term goal might be to walk for twenty minutes straight three times a week. A long-term goal might be to run in a 5k race. It will take time to train for that, so go into your goal setting with your eyes wide open. Be prepared for occasional lapses and try not to let those lapses turn into relapses.

Having a workout buddy is a great way to get into shape. You can support each other and be sounding boards for frustration. Friends who sweat together, stay together! Make a firm commitment to exercising and eating right and focus on the positive changes in your life.

So get your social network in gear! Find something you like to do for exercise and do it consistently. Remember, it takes time to make actions habit. Aristotle said, ?We are what we repeatedly do. Excellence, then, is not an act but a habit.?

End of article.

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Mar 20, How Pilates Abs Exercise DVDs Rate In Today's Marketplace- everything-about-pilates.com

Best Exercises To Get flat abs

Have you seen how many Pilates abs exercise DVDs there are out there? Hundreds! How does one choose which one may be right for you? First, ask yourself a few questions.

Have you done Pilates before? Are you trying to lose weight Are you looking to maintain your fitness during a pregnancy? For whatever the reason, you?ll find there are many Pilates exercise DVDs to choose from for your next workout.

The best Pilates abs exercise DVDs are the ones that offer a total body workout. Most DVD?s and videos show Pilates mat exercises only with some offering workouts with small equipment like a theraband or Magic Circle. Some focus on lower ab workouts, some focus on legs and arms, and some might focus on butt exercises.

Here is a sampling of who and what is out there making Pilates exercise and abs exercise dvds:

Some focus on lower ab workouts, some focus on legs and arms, and some might focus on butt exercises.

? Mari Windsor: A fixture in the Pilates community, Mari is an overly commercialized big seller and popular with celebrities. Her videos are traditionally based and move at a rapid pace.

Her Windsor Pilates videos are geared to the established Pilates practitioner and not necessarily for the beginner client. However, her style is easy going and her method of Pilates is more classical and therefore calisthenic.

? Moira Merrithew: The thinking man?s videos. Another huge seller, STOTT PILATES? videos are safe, slow and very well explained. Her pacing is generally slower than a more traditional approach, and she comes across a bit dry.

She has taken the Pilates method and combined it with good common sense and applies current bio mechanical knowledge to all her exercises. You are in good hands, but you won?t get what Pilates was originally like, movement based and callisthenic.

STOTT PILATES has come out with new workouts that are Pilates based, a bit more up-tempo and really fun but not necessarily pure Pilates.

? Ana Caban: Ana has DVDs with Gaiam. She is classically trained in Pilates and a former dancer (as are most of these women). She?s likable and her exercises are easily understood.

But I always feel like something is missing. The workouts never feel complete to me. They are a safe choice. She is certainly knowledgeable and the most pleasant of any you?ll see on any Pilates abs exercise videos on the market today.

? Romana Kryzanowska: The grand mammy of Pilates, Romana is a legend. She is one of the remaining few who actually studied with Joseph Pilates. Her relationship with him is perhaps deeper than most and she teaches the only way she knows how. She just does ?what Joe taught me?.

So what you get is the closest thing to what was invented by Pilates himself. Her Abs exercise DVDs are not easy! Even the basic moves might be considered too tough for some beginners. But it?s pure and fun and in the end, it?s very refreshing!

No more thinking the moves, just feeling your body. And moving from one exercise to the next is actually freeing after experiencing some of the watered down versions out there.

Beware of fitness legends suddenly doing Pilates videos because of the popularity. (Denise Austin comes to mind. Don?t waste your time with her Pilates videos)

Stick with the instructors that are only Pilates instructors.

And beware of the Pilates abs exercise dvds that offer workouts for body parts. Lower ab Pilates workouts and exercise for abs are not complete thoughts. Pilates is a full body workout.

? Physical Mind Institute, Power Pilates, Polestar, and even the dreadful Zone Pilates are all there to explore.

Try out a few different Pilates abs exercise dvds. Or better yet, find a qualified instructor in your area and make an appointment. There is nothing better than one on one instruction. That can be followed by at home exercise DVD work or abs exercise dvds, but get the experienced eyes on you first before you workout with the experts at home.


Have a story or a review that you're eager to write? Post it here! We've made it easy for you! Write it and we'll publish it in our Blog. It's that simple. Help us help others by sharing your knowledge and passion about Pilates with the many readers who visit Everything About Pilates every day.

Guidelines are easy: Write an article, personal Pilates success story, or review of a Pilates product and we'll post it. Make sure to tell readers a little bit about yourself at the end of your article. Thanks for joining the Everything About Pilates family!
Please make sure that you include your email address so we can make sure you know when your article has been added.


View the original article here

Tuesday, 20 December 2011

May 19, Pilates is a life changer!

by Tracy Marsh
(Minneapolis, MN USA)

I am a 57 year old woman who has been disabled by my back since my first back surgery when I was 23 yrs old. I have had a total of five back surgeries now, the last one 12 years ago. It was a fusion of my lowest three disk levels. After that surgery I couldn't walk without a cane for a year. I have permanent nerve damage down both legs and into my feet that causes constant pain.

Through the years I always tried to stay in shape with a variety of different exercises and found one discouragement after another when I would become injured by every different one. Even the treadmill is too jerky for my back. I can walk outside, but living in Minnesota makes that difficult many months of the year.

Last fall I first tried Pilates at my local club. I had two private lessons and then went into a beginner class. I immediately fell in love! We work on the reformer, along with tower and mat work. For me, with my weakness, the reformer has really been the greatest! It allows me to work out without fear of injury. I felt muscles I hadn't felt in years! There has been NO back pain throughout my Pilates practice. I have strengthened my core all the way around and my legs are much more muscular and attractive looking. I was able to sweep my garage last weekend without the typical three days of severe pain after. My core is strong enough to carry groceries and do other everyday things that in the past would have caused severe pain in my back.

I have just purchased a home reformer, because I want to do Pilates on the reformer more often than I can afford at the gym. It is the first exercise I can't wait to go to. In the past, working out has been a necessary evil, but now it is a pleasure!

I have been in inpatient pain programs and outpatient physical therapy programs, along with much physical therapy over all these years. I have learned there that strengthening the core is the key in strengthening my back. I wish they had Pilates at the physical therapy clinics! They have given some similar floor exercises but NOTHING that works as well as Pilates!

I look forward to improvement in my core and back strength. Through building up my core, I am now feeling it building up my deep back muscles too. And I am also targeting upper body strength. I love the fact that there are hundreds of different exercises I can do with my Pilates reformer to target different areas and I know I won't have injuries!

Tracy

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Mar 14, pilates thankyou page - pilates optin - everything-about-pilates.com

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Jul 22, 2011

What you hear about Pilates is all true. Learn why that's so and why it's becoming the fastest growing health trend in the world today.

Permalink -- click for full blog post "Everything About Pilates Will Change Your Body And Your Life For The Better"

May 19, 2011

Six months out from having back surgery. My physical therapist suggested I try pilates - reformer not mat. SO I bought a reformer,have a taken a dozen

Permalink -- click for full blog post "What are the best DVDs for the pilates reformer"

May 19, 2011

I am a 57 year old woman who has been disabled by my back since my first back surgery when I was 23 yrs old. I have had a total of five back surgeries

Permalink -- click for full blog post "Pilates is a life changer!"

Apr 18, 2011

I recently heard one of my clients say that she started dating again. She was nervous at first but because she felt better about her body and her clothes

Permalink -- click for full blog post "Partner up with Pilates"

Apr 18, 2011

I am a mom looking for a way to keep my kids get off that sofa right now! So since the web had always been my favorite confidant, I found an article that

Permalink -- click for full blog post "Technology Makes Balance Training For All Kids Fun"



View the original article here

Oct 18, Find Pilates Classes Near You

Unwind, Take A Pilates Class!

pilates ball exercises

Pilates Classes are available everywhere. Don't let being away from home, or new to pilates stop you from finding out where to take a Pilates lesson near you. Use our studio finder tool to find a exercise session near you, in real time.

Travelling for work or pleasure use to mean that my workouts would usually get lost in the mix. If I was lucky I would practice my exercises in my hotel room alone, or in the hotel gym but thankfully thats all changed for the better.

Now when I am away from home, and i want to practice my exercises, all I need to do to find a good studio is log onto my favorite website site- hint its Everything-About-Pilates.com to find a great studio located nearby.

To use the finder all you need to do is place what you are looking for, and the zip code for the area you are interested in searching for into the search fields and hit submit. The finder will return a list of the closest studios offering exercise programs and workout sessions in the area your searching for in real time. The finder will show you all kinds of cool things about the studios in that area, instantly find out what kind of classes a studio offers, what it looks like, how much it is for a session, directions on how to get to where they are, and much much, much more.

Don?t let being away from home, or being completely new to the exercise stop you from finding Pilates classes near you.

Return to Everything-About-Pilates home page from Find Pilates Classes Near You


Jul 22, 2011

What you hear about Pilates is all true. Learn why that's so and why it's becoming the fastest growing health trend in the world today.

Permalink -- click for full blog post "Everything About Pilates Will Change Your Body And Your Life For The Better"

May 19, 2011

Six months out from having back surgery. My physical therapist suggested I try pilates - reformer not mat. SO I bought a reformer,have a taken a dozen

Permalink -- click for full blog post "What are the best DVDs for the pilates reformer"

May 19, 2011

I am a 57 year old woman who has been disabled by my back since my first back surgery when I was 23 yrs old. I have had a total of five back surgeries

Permalink -- click for full blog post "Pilates is a life changer!"

Apr 18, 2011

I recently heard one of my clients say that she started dating again. She was nervous at first but because she felt better about her body and her clothes

Permalink -- click for full blog post "Partner up with Pilates"

Apr 18, 2011

I am a mom looking for a way to keep my kids get off that sofa right now! So since the web had always been my favorite confidant, I found an article that

Permalink -- click for full blog post "Technology Makes Balance Training For All Kids Fun"



View the original article here

Mar 8, Physical Therapists Know The Power Of Pilates

by Frank Michaels
(California, USA)

Anyone who does Pilates for fitness understands the benefits Pilates exercise can offer you. Stronger, leaner body, more flexibility, greater range of motion in your joints, better body awareness, and the list goes on. But Pilates is also highly used for rehabilitation from injuries.

Physical therapists have been acknowledging the power of Pilates for over a decade and have integrated Pilates into their therapy practice. Many Physical Therapist's offices have what are called Clinical Reformers which look like a regular studio Reformer but higher off the floor for greater ease on and off. The crossovers between Physical Therapy and Pilates are many with each borrowing from the other to better help their clients.

Common injuries range from rotator cuff to lumbar strains, both of which can be helped along with Pilates. A more common injury often seen is to the knees. The knee joint lacks substantial stability and so relies on muscles and ligaments to hold it together. Weaknesses in these muscles and ligaments lead to injuries. Pilates is a very effective way to strengthen a knee after an injury or surgery mainly because of the constant attention Pilates pays to alignment and balance of strength.

Understanding the anatomy of the knee and all it's function will better prepare the instructor or therapist for rehab. The muscles that act on the knee include the quadriceps, hamstrings, hip abductors, adductors and external rotators as well as the muscles of the lower leg like gastrocnemius, soleus, peroneals and anterior and posterior tibialis. An imbalance or weakness in any one of these muscle groups may lead to pain in the knee joint.

Pilates exercises performed on the Reformer are especially good for strengthening the muscles that act on the knee. Footwork exercises are a perfect choice because they work the quadriceps so directly. Bridging exercises with your feet on the foot bar work the hamstrings and glutes. Performing these reformer exercises along with your feet in the foot straps can easily work your adductors, or inner thighs, as well as flexibility in the hamstrings and hip flexors. All leg work done on the Reformer can help to strengthen the knees as well as correct alignment and balance issues.

Correct alignment is crucial for healthy knees. Looking at the line from the hip to the ankle gives a Pilates instructor a visual cue into the client's alignment. Legs that bow outward or legs that knock-knee inwards can create issues for proper hip-to-knee alignment and can often be seen in a clients gait. A good Pilates instructor will observe a new client's gait as well as their posture to look for any deviations and imbalances. This is always a way in which to start off a new client so the proper exercise program can be formed.

Tight muscles contribute to knee strain by restricting the motor motion of the knee joint. Tight lateral muscles like the abductors and lateral quadricep, can contribute to lateral knee pain. Pilates, and perhaps more importantly, a qualified Pilates instructor, can observe and help to correct these imbalances.

Developing balanced strength, improving flexibility, and working to correct improper alignment is what Pilates is all about. Next time you need to heal an injury, consider Pilates for your rehab. Better yet, practice Pilates as a way of preventing injuries in the first place.


View the original article here

Jul 23, pilates exercise-pilates benefits-senior fitness

Pilates Hydrotherapy Exercises For Arthritis Sufferes Maybe Just The Solution You have Been Looking For

Pilates exercise benefits are winning the hearts and minds of thousands of baby boomers all over the world as they take part in slower, gentler forms of exercise like Pilates. As we age, other forms of exercise like jogging or traditional workouts are no longer an option because of the stress it puts on joints. Pilates exercises are the perfect solution for baby boomers because it provides a full body workout without the wear and tear.

Basic Pilates includes stretching, lengthening for better posture and resistance training. You are working your body in a gentler way but getting the same results and in many ways the results are better.

Let?s step back in time to a place where Jane Fonda ruled the roost. Bounce, dance, high kick and over stretch yourself into fitness. And remember?feel the burn! No pain no gain!

Now jump ahead thirty years to present day. Those loyal aerobic class takers are aging and are a part of the fastest growing group in the USA, Baby Boomers. But now, they can?t jump up high, stretch down low, or run around the bases like they used to. They are aging.

Although men?s health and fitness has always revolved around more active activities such as sports and running, Pilates has everything a male baby boomer needs to stay in shape and even increases their level of fitness with less stress and risk to the body.

For female Baby Boomers, maintaining flexibility and strength as they age is important. Pilates is so gentle on the joints, it really does lend itself to an aging population.


Pilates can slow down the signs of aging by making your joints and muscles more pliable thus making every day movements easier. It is a gentle type of exercise that leaves your body feeling relaxed but also provides the full body workout that other traditional workouts do.. The deep breathing that accompanies Pilates exercise can oxygenate your blood and leave you feeling exhilarated after a workout. Pilates assists in continuing your fitness goals when you?re at an age when your body is not capable of doing what it used to do.It increases joint movement, overall mobility and bone density which is especially important as you age.Pilates decreases stress and tension, joint inflammation, swelling and stiffness to provide a better quality of life for you. pilates benefits help keep baby boomers and seniors healthy and active longer

These are all great reasons for any Baby Boomer to take part in Pilates classes.

Pilates is not gender oriented. Anyone can do it!
End of Pilates Benefits for Baby Boomers article

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Jul 23, Prenatal Exercises For Mom And Baby

Prenatal exercises are good for mom and baby. There are exceptions, but if you are having a normal and safe pregnancy, maternity exercises may be the best things you can do to ensure a healthy delivery and faster recovery time.

Pilates Prenatal Exercises Are A Great Workout

The general rule of thumb for prenatal fitness routines is to never start a new exercise routine while pregnant. If you are active and exercising regularly before becoming pregnant then continuing with your routine while pregnant is acceptable.

The most important points about prenatal exercises are to listen to your body and to speak with your health care provider before doing anything. There are certain health issues that require special attention and limited exertion.

The type of exercise you choose is as important as doing it. Even if you were previously sedentary, walking, swimming and gentle maternity exercises can almost always be done.

Pilates and pregnancy is an example of a winning combination.

Pilates works your whole body, but focuses on strengthening your core. The ?core? consists of abdominal muscles, pelvic floor muscles, inner thighs, gluteals, and lower back. Gentle exercising with a fitness ring along with an instructional dvd are excellent.

These are exactly the muscle groups you want to stay strong during pregnancy. Though not all Pilates prenatal exercises are appropriate at every stage of pregnancy, most can be done at any time.

The benefits of Pilates and pregnancy are numerous. In addition to strengthening your core, Pilates workouts strengthen your arms and upper back. This is important for carrying the extra weight gained during pregnancy and help in carrying the baby around after.

The gentle stretching Pilates offers is also a welcome benefit for overall wellbeing, but take care not to over-stretch as your joints become looser during the later stages of pregnancy. And invest in a quality mat, something that has the proper cushioning.

The pelvic floor muscles that are targeted during Pilates exercises are vastly important to keep strong. Incontinence is a common issue for some mothers after giving birth and keeping pelvic floor muscles strong may help to fend that off.

Keeping your balance becomes tricky when in the later stages of pregnancy. Pilates exercises assist in developing good balance and body awareness.

Now, there is a recommendation to never exercise lying down on your back after the second trimester and I won?t tell you any differently. But I will pass on that I saw one client through two of her pregnancies and she exercised lying on her back throughout both and her children are perfect. And she is a pediatrician!

So, I guess everyone has a different comfort level and will make up their mind about what precautions to take. But my suggestion is to always check in with your health care practitioner about your particular pregnancy and whether it is suitable for you to exercise.

Prenatal exercises are only beneficial if you pay attention to your body. Know the warning signs that you are working out too hard. Dizziness, bleeding, cramping, heart palpitations and shortness of breath are definite signs that the maternity exercises you?ve chosen are too rigorous.

Take it easy! This is not the time to run marathons!

Keeping yourself strong so you have an easier birth and shorter recovery time is the desired outcome of prenatal exercises.

Recovery time depends on many factors, but generally speaking; expect four to six weeks to a full return to exercise after a vaginal delivery with no complications and six to twelve weeks for a surgical birth.

Again, I can?t emphasize enough the importance of talking with your health care provider about Pilates and pregnancy or any prenatal exercise routine.

Now is the time to feel good and take care of yourself and your unborn child and Pilates can be a wonderful foundation for your prenatal fitness needs.

Have a story or a review that you're eager to write? Post it here! We've made it easy for you! Write it and we'll publish it in our Blog. It's that simple. Help us help others by sharing your knowledge and passion about Pilates with the many readers who visit Everything About Pilates every day.

Guidelines are easy: Write an article, personal Pilates success story, or review of a Pilates product and we'll post it. Make sure to tell readers a little bit about yourself at the end of your article. Thanks for joining the Everything About Pilates family!
Please make sure that you include your email address so we can make sure you know when your article has been added.


View the original article here

Monday, 19 December 2011

Jul 23, Balance And Stability - The Most Important Pieces Of Aging

Best Exercises To Get A Better Butt

Balance and stability are two of the most important pieces to aging well. We?ve all heard about an elderly person taking a fall and breaking a hip or wrist. As we age, why is this so important? What can we do to keep it intact?

Both can be trained much in the same way as a muscle. There are specific exercises that can be done to increase ones sense of coordination and tools to make it happen.

Balance is a visual state. Try standing on one foot. Now do that with your eyes closed. Harder, right? It?s much more challenging to take your vision out of the equation. Balance is also a learned condition, so there is potential to train it with exercise.

Here are some basic exercises for training your balance:

Stand with your feet hips width apart. Find something to focus on as you raise one foot off the floor. Hold for 10 seconds and slowly return the foot to the floor. Repeat to the other side. Now repeat the whole exercise with your eyes closed.Place a towel on the floor in front of you. Stand on one leg as you bend down to pick it up. Stand all the way up, then bend over to replace the towel on the floor, and stand up, then bend over to pick up the towel, etc. Keep your foot up and repeat 3 times on each leg.

These exercises require little equipment, but there are some terrific tools you can purchase for balance and stability workouts.

Any exercise tool that is an unstable surface, like a foam roller,BOSU,balance board,or stability ball can be used to build your strength and stability. They work because they require you to make an unstable situation a stable one. This involves the use of many muscle groups at once.

Let?s talk about the BOSU, an acronym for ?both sides up?. The BOSU looks like a stability ball cut in half and placed on a plastic platform. Exercises are done with the dome side up or down creating many opportunities for core strength training.

When standing on the dome side of the BOSU, you feel as if you are standing on a boat. It?s a bit rocky. Not only are you training balance, but the lower leg muscles and ankles get a workout as does the abdominals, back muscles and glutes. All these muscles are involved in coordination.

For agility and a spring in your step, balance and stability are the most fitting of partners. Kind of like Astaire and Rogers.


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We started this site because of our love and belief in the amazing work Joseph Pilates invented over eighty years ago. It?s changed our lives and we want you to discover it as well.

We constantly update our content to be on top of everything about Pilates. We are on the lookout so we can share our very best information from the fitness industry to you.

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Jul 23, Exercises for Arthritis

Pilates Hydrotherapy Exercises For Arthritis Sufferes Maybe Just The Solution You have Been Looking For

Exercises for arthritis pain has traditionally been water exercise, walking and gentle forms of Yoga. Pilates is now a very acceptable form of arthritis pain relief and more and more doctors are recommending Pilates as the arthritis diet to their patients.

Arthritis is an inflammation of the joints. Moderate exercises for arthritis on a regular basis, performed in a pain free range of motion, is what is always recommended for arthritis sufferers because of the importance of keeping those effected joints mobile. Pilates benefits people with arthritis for this very reason.

Pilates Benefits include increased strength, increased flexibility, and a better sense of balance and body awareness.

Performing Pilates exercises for arthritis may also lead to a decrease in fatigue and leave you with a general feeling of wellbeing. All of these benefits are perfect for the arthritis sufferer.

Adaptation is the name of the game when you embark on these exercises for arthritis. The key is to modify the exercises to suit your level of fitness.

Any qualified Pilates instructor can see you through an appropriate routine for your particular ailment and tailor it to be effective for you.

Here are a few basic arthritis pain relief exercises. Wall Roll Down: Stand with your lower back firmly against a wall and your feet about a foot away from the wall knees slightly bent. Inhale to prepare, exhale to drop your chin towards your chest and roll your spine off the wall one vertebrae at a time until your arms and head are hanging down over your hips and you?ve reached a point of resistance.

Inhale to stay, exhale to roll back up the wall making sure each part of your spine makes contact with the wall. Use your abdominals! Note: How far you go into flexion depends on what type of arthritis you have.
Repeat three times. Good for stretching hamstrings and spine.Mermaid Stretch: Find a bench and sit on the front edge with your feet firmly on the ground and hips width apart. Inhale raise your right arm straight up to the sky, exhale and bend to the left, reaching out of the fingertips. Inhale to stay, exhale return to center.

Repeat both sides three times through. Make sure to keep your bottom squarely on the chair and your spine upright. Stretches the sides of your waist and ribcage.

Imprinted Spine: Lie on a mat or on a raised platform with knees bent and feet placed hips width apart on the mat. Breathe in and engage your abdominals.

Exhale and move your pelvis into a slight tuck feeling your lower back in contact with the floor. Inhale and release back to neutral.


It is very important when you have arthritis symptoms to maintain joint mobility because stiff joints mean an inability to perform your daily tasks.

Quality of life may become an issue.

Commit to a regular routine of strength training exercises, stretching exercises and cardio vascular exercise and you may be able to maintain function in all your joints.

Pilates exercises for arthritis pain may be the perfect solution to a healthier lifestyle.

Read more on "How To Get Arthritis Free For Life!"


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Jul 23, Joseph Pilates Quotes Are Poetic Words To Fitness Health

Joe Pilates the man that started the whole pilates movement

?I?m fifty years ahead of my time? Joseph Pilates quotes. Boy, was he right. Joseph Pilates might be astounded to see what his method of exercise has developed into. But he might also be thrilled and surprised to see how well Pilates has been international accepted.

Joe Pilates was not only an educator; he was an entrepreneur, a businessman, a self-taught fitness guru and an author. His books ?Your Life? written in 1934 and ?Return to Life Through Contrology? written in 1945 are chock full of Pilates-isms and give you a tremendous peek into the mind of this confident and seemingly tireless man. Here are a few of my favorite Joseph Pilates quotes:

"Physical fitness is the first requisite of happiness.

Amen to that. Aren?t we all happier when we get regular exercise?

Physical fitness is: "the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure?

In other words, Pilates is the original functional exercise program.

"A few well-designed movements, properly performed in a balanced sequence, are worth hours of doing sloppy calisthenics or forced contortion."

Less is more, baby.

"Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor."

This is true for many things.

"I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier."

Joe said this one year before he died at the age of 87.

"Contrology (Pilates) is complete coordination of body, mind, and spirit. Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your subconscious activities. "

There is the Pilates triad: body, mind, spirit.

"Contrology is not a fatiguing system of dull, boring, abhorred exercises repeated daily "ad-nauseam." Neither does it demand you joining a gymnasium nor the purchasing of expensive apparatus. You may derive all the benefits of Contrology in your own home."

Ain?t it the truth! Pilates done well is never boring and ultimately portable!

As you can see, Joseph Pilates was an interesting character full of thoughts and ideas that he utilized not only for his own physical creation, but for ours as well.

Though he is no longer around to bring his thoughts and ideas to life, Joseph Pilates quotes and method of training will endure. Joseph Pilates quotes have stood the test of time and are a relevant and poignant today as they were when he first spoke them

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May 19, What are the best DVDs for the pilates reformer

by L Stemmer
(pennsylvania)

Pilates Home Reformer DVD

Pilates Home Reformer DVD

Six months out from having back surgery. My physical therapist suggested I try pilates - reformer not mat. SO I bought a reformer,have a taken a dozen lessons or so from a certified instructor. I would like to be able to do my own program at home but have no idea which DVDs to purchase. Suggestions would be greatly appreciated.

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Jul 23, Pilates positions-pilates terminology-everything-about-pilates.com

Know What It Means To Pull Your Navel To Your Spine

basic pilates positions explained

Pilates positions and Pilates terminology are a necessary part of learning this method of exercise. Imagine: you?re in your Pilates mat class and the teacher suddenly tells you to scoop. Then you hear zip up your abdominals, pull your navel to your spine, and work from your powerhouse. Huh? Feel like you're listening to a foreign language?

Actually, these are just a few of the common Pilates positions terms a Pilates instructor might use to assist you in feeling and performing the exercise properly. Joseph Pilates believed strongly in the power of the mind and when you use the Pilates terminology, you trigger your mind to follow the image you are creating.

For example, if someone said zip up your abdominals, you can imagine zipping up a tight pair of jeans. Your belly automatically pulls in a little deeper. Joseph Pilates used the ?navel to spine? image often to get his clients to work from their powerhouse.

What is the powerhouse? The area between your pubic bone and the bottom of your ribs including abdominals, back, pelvic floor, gluteal and inner thigh muscles. Imagery is a fantastic tool for instructors and clients to use to advance their understanding of their bodies and the exercises.

In addition to the Pilates terminology, there are few key Pilates positions that will be used again and again in your Pilates workout. Here are a few:

Pilates Stance: Refers to a slightly turned out position of the legs. It is less turnout than a Ballet first position, actually about 15 degrees of turnout. Legs gently squeeze together.This enables you to feel the glutes and inner thighs and a lengthening of the legs.
Parallel: Legs and feet in alignment, neither turned out nor turned in. A place where your feet, knees, and hips are in alignment. also known as the Trap table: Looks like a table surrounded by four vertical poles that frame the table. From those poles hang various accessories like leg springs, fuzzy straps, the trapeze, and the push through and roll down bars.
Neutral Spine: or neutral pelvis. A place where your hip bones and pubic bone are held in the same plane. It is neither too flexed nor too extended in the lumbar spine.
Imprinted Spine:A term generated in the Stott Pilates method of Pilates. A place where the lumbar spine is slightly more flexed giving the feeling of your lower back being closer to the mat.
Table Top: When lying on your back, a place where your legs are elevated and bent at a 90 degree angle both at the hip and at the knees. Legs squeeze gently together to engage inner thighs.
C-Curve: Where the spine is flexed into letter "C" position. Enables the feeling of strong navel to spine and prepares you to roll through the spine smoothly.
Spinal Flexion: Where the angle at your hips decreases, like when you bend over to touch your toes or when you perform the Spine Stretch Forward Pilates exercise. Spinal Extension:Where the angle at the hip increases, like when you bend backwards or perform the Swan Dive Pilates exercise.

The importance of knowing the correct terms and Pilates positions is crucial in your Pilates exercise routine. Imagine being a ballet dancer and not knowing the five basic positions, or a weight lifter who doesn?t know how to squat properly. Not knowing the language of the work you are doing is disadvantageous to your progress and a disservice to the history of Pilates exercise.

Hopefully, the next time you hear "navel to spine" you'll be in your favorite Pilates studio mat class performing the Pilates exercises and feeling a little more like you speak and understand the pilates poistions language .


Thinking about trying Pilates now that you know a little about pilates positions, but don't know where, or how to begin?
Read our Pilates For Beginners article for tips on how to start.The Perfect Way to Start Pilates

We all had to start somewhere and this article is a great little read to help you find the right Pilates studio for you,and get you on your way.

Pilates has become a specialized exercise form and Not all studios teach the same techniques, methods or exercises.

It's true, knowledge is power and we think this article about Just Starting Pilates is the perfect place to begin to make sure that you start your journey into Pilates off in the best possible way.

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Jul 23, Site Map for Everything-About-Pilates.com

This site map index is here to help you find all articles and pages located on the Everything-About-Pilates website.

If you forgot to bookmark an article or page, or just can't remember where you found something you can use this index for a quick and easy way to find things.

We are constantly adding new content to the Everything-About-Pilates web site and we will update this map when ever new we post a new article or page.

Clicking on any of the links shown below will take you directly to that article.

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Sunday, 18 December 2011

Jul 23, Pilates Rehabilitation, The Smart Solution for Healing your Body

Today, Pilates rehabilitation is commonly seen in physical therapists offices.

The Pilates exercise routine is known for its ability to strengthen your body and improve your posture, flexibility and balance. In my Pilates studio, we see many clients who are coming off of injuries. The rehab Pilates we do with them compliments and enhances what they are practicing in rehab therapy.

Joseph Pilates, the creator of the now famous Pilates exercise routine, was a nurse in the German army during World War One. It was there that he developed a method of strengthening the muscles of the soldiers he was assigned to. He attached weighted springs to the soldiers beds and voila?the first Pilates equipment! These soldiers healed and recovered faster than the soldiers who did nothing. Rehab Pilates. Who knew?

To Joseph Pilates, rehabilitation meant getting creative with what you had.

Pilates rehabilitation works for many reasons. The great attention to detail and form is a perfect way for a client to gain strength in the weaker or injured muscles and joints. Pilates is gentle on the joints, so there is little worry of over stressing an already stressed body. Pilates also develops the smaller muscle groups that work to support joints and bony structures. And because Pilates builds a bodily awareness to balance, chronically weak and imbalanced muscles become equally strong.

Pilates as rehabilitation is also great preventative medicine. Keep yourself strong today and avoid injuries tomorrow. This is a great metaphor for people suffering from arthritis, osteoporosis or fibromyalgia.

Pilates rehabilitation not only develops strength, but it increases flexibility in muscles and joints. This is a particularly important note for people suffering from arthritis. These clients need to keep their joints ?oiled? up. They do that by using them. Use it or lose it! Keeping a full or near full range of motion in the joints is immensely important to all people, but to arthritis sufferers in particular.

It is important to note that most Pilates instructors are not trained nor qualified to make diagnosis or treatment plans for injured clients. Pilates instructors jobs are to work in conjunction with physical therapists, chiropractors, osteopaths, or anyone in the medical profession that is making a diagnosis on a client. Our job is to teach Pilates. Plain and simple. The Pilates method in itself is rehabilitative and therapeutic.

All clients whether they are young or old, professional athletes or weekend warriors, can benefit from a Pilates exercise routine. We all have weak links in our muscular skeletal makeup. Pilates rehabilitation programs or Pilates on it?s own is a great way to balance out our weaknesses and get us, and keep us, on our feet.

Have a story or a review that you're eager to write? Post it here! We've made it easy for you! Write it and we'll publish it in our Blog. It's that simple. Help us help others by sharing your knowledge and passion about Pilates with the many readers who visit Everything About Pilates every day.

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Jul 23, Measuring Your Fitness Health Comes In Many Different Ways

Use Pilates Exercises To Stay Healthy and Fit

Your personal fitness health is dependent on more than just what kind of exercise you are doing. Health and fitness go hand in hand and measuring one?s level of fitness health can be determined many ways.

What is health? Webster?s dictionary defines health as ?a healthy state of well-being, free from disease?. The World Health Organization goes a step further. They define health as a ?state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity?.

Health, or good health and fitness, should be a place of balance where all dimensions of wellness come together. I believe the dimensions of wellness are:

PhysicalMentalSocialSpiritualNutritionalMedical

At various times in our lives, we may have many of these in place, but most times we are in imbalance. And we may, at various times, seek out ways to increase our well-being by hiring a personal trainer, visiting a nutritionist, being pro-active in our annual medical tests, or even speaking to a spiritual adviser.

Maintaining all of these aspects at all times may be an impossible goal, but it all comes back to balance. Making sure that most of the dimensions are being satisfied at most times.

Let?s focus on physical health. The first thing I ask my clients when they come in for a session is, ? How?s your body?? Every day it?s a different story and that?s the beauty of being a Pilates instructor. It?s never the same thing twice!

How do we determine if we have good fitness health Fitness testing is one way of decidedly measuring one?s capacity for endurance, flexibility, muscle strength and body fat composition. You need a fitness professional or an exercise physiologist to administer the tests and they can be costly and time consuming.

Another way is to administer your own kind of fitness tests. Can you walk at a quick pace and talk easily? Can you make it up a hill or incline easily? Do your feet hurt at the end of a day? Do you think you have healthy habits and good nutrition? How's your sex drive?

Can you reach way up high to that top shelf and way down low to pick up something off the floor? Use these self-administered fitness tests as a kind of barometer for your own personal well being.

If you are not satisfied with how you feel in your every day life, consider the inventory of wellness listed above. Pay attention to your body every day to discover your level of fitness health and if need be, make some changes in your lifestyle.

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Jul 23, Resistance Training - Push, Pull, Squeeze, And Bend To Health

Resistance training is a specific component of any strength training routine. Technically put, resistant training is any exercise performed against an opposing force produced by a resistance. This resistance can be made from pushing, squeezing, pulling or bending.

The goal in this kind of strength training is to progressively overload the musculoskeletal system so greater strength is achieved. The action at the joint can be moving (isotonic) or unmoving (isometric) against the force.

? Toned muscles? Functional improvement in everyday tasks? Greater feeling of well-being? Greater overall health? Possible boost in metabolism? Stronger bones

Doctors recommend strength training as a means of fending off osteoporotic conditions.

Different tools can be used to create resistance in resistance. Elastic bands, rubber tubing, and exercise machines are commonly seen as resistance training methods, but more and more we see Pilates rings and spring-loaded equipment making their way into gyms. Resistance Training Using Kettle Bells

Strength training also includes the use of medicine balls, kettle balls, ankle and wrist weights and good old-fashioned dumbbells. Resistant training and weight training should not be confused with weight lifting, bodybuilding or power lifting where the force is generated from gravity or one?s own bodyweight and performed for sport and competition.

Water aerobics is also a great way to add some strength training to your workouts. Water provides a weight supported atmosphere for your body and is gentle on your joints.

Remember to stretch a bit before you weight train to prepare your muscles to work and stretch after to keep muscle soreness at bay. And as always, if you are just starting a resistance training program, check in with tour doctor to make sure you are healthy enough to start.

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Jul 23, Everything About Pilates Blog

The Everything About Pilates blog is the place to come to read more about Pilates and stay informed about what is happening on the Everything-About-Pilates.com website. It... lets you know whenever any new Web pages appear on Everything About Pilates, telling you about a new fitness tip or techniquekeeps you up-to-date with other postings or news about Pilates (like how to find a good trainer, or where the nearest studio near you is located.)points out some of our super-special news and articles that you might otherwise misslets you know when we send out the Everything-About-Pilates e-zine (in case you don't like to give your e-mail address, or if your ISP tends to over-filter causing you to miss an issue).

To subscribe to the Everything About Pilates Blog (no e-mail address necessary), RIGHT-click on the orange RSS button located above the navigation seen to the left, and then copy-and-paste the URL of this site's RSS feed into your RSS reader. OR...

Or click on the Google, My Yahoo!, My MSN, or Bloglines button if you keep a personalized home page there. Follow their instructions.

Jul 23, 2011

Pilates benefits helps baby boomers exercise to stay fit and healthy. A good senior fitness program lead men and women toward an active lifestyle.

Permalink -- click for full blog post "pilates exercises - pilates benefits - everything-about-pilates.com"

Jul 23, 2011

Your personal fitness health is dependent on more than just what kind of exercise you are doing. Health and fitness go hand in hand and measuring one?s level of fitness health.

Permalink -- click for full blog post "Measuring Your Fitness Health Comes In Many Different Ways"

Jul 23, 2011

Pilates exercise helps baby boomers stay fit and healthy. A good senior fitness program lead men and women toward an active lifestyle.

Permalink -- click for full blog post "pilates exercise-pilates benefits-senior fitness"

Jul 23, 2011

Technically put, resistance training is any exercise performed against an opposing force produced by a resistance. This resistance can be made from pushing, squeezing, pulling or bending.

Permalink -- click for full blog post "Resistance Training - Push, Pull, Squeeze, And Bend To Health"

Jul 23, 2011

Strength training is a good idea when we are young, and studies show it is a better idea as we age. Loss of balance, flexibility and stamina also wane during the aging process.

Permalink -- click for full blog post "Strength Training Helps Ward Off Aging By Increasing Muscle Mass"



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Jul 22, Everything About Pilates Will Change Your Body And Your Life For The Better

So much so, that we developed this website. The name says it all. Discover why this exercise routine is becoming one of the fastest growing health and fitness trends in the world today.

pilates ball exercises

You?ll find articles about Pilates exclusively written by certified instructors. You'll be informed of the latest exercises and techniques that will help you change the way your body looks and feels.

Some of the amazing benefits this exercise routine provides include: Greater overall strengthIncreased core strengthIncreased flexibility and mobilityBetter balance and body awarenessSpinal lengthening and postureA better mind-body connection

And the list goes on! Anyone can benefit from the integrated fashion in which muscle groups work. This Core building exercise is not only a great overall workout, but the original in functional training.

We cover topics such as the best ab exercises, the best butt exercise workouts, the best ab videos, how to workout at home, bridal fitness, and how to choose the right exercise equipment. We'll even delve into some fun subjects like nude exercising and how to achieve better sex! We cover it all!

pilates aqua therapy

We are here for everyone. We offer advice for the novice practitioner and the advanced student featuring articles on the history of this exercise discipline, what to look for in a instructor, the best basic exercises and more.

If you are interested in a sports specific training, check out our articles on golf stretching exercises or rehabilitation. Have arthritis? We'll help you there too.


Have fun with your teen fitness workoutsMaking your teen workout fun is the trick

What mother doesn't want a son or daughter to become for active? Today teenagers seem permanently fixed to cell phones, iPods and video games as their social rite of passage.

Obesity in children is on the rise and shows no signs of slowing down. To many parents getting a child interested in physical activity can be a monumental undertaking.

Teen workouts should be fun. Exercising promotes confidence. Pilates exercises for teenagers help strength muscles, increases flexibilty and gives the child more body awareness.

If you are looking to buy some quality fitness equipment for working out at home, the one piece of home exercise equipment that defines Pilates is the "Reformer".

Made by a variety of manufacturers, buying a Reformer is an investment in good health. Reformer exercises helps build strength in the arms, legs, core and back muscles. Some home models fold up when not in use. Home Reformers range in prices as low as $300 while more expensive models can top around $4000.

The stability ball is another piece of exercise equipment that is ideal for the home. Balance ball exercises are helpful to achieve better coordination and flexibility. A valuable asset for health.



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Jul 23, Strength Training Helps Ward Off Aging By Increasing Muscle Mass

Increasing Muscle Mass Will Help Your Balance, Flexibility And Stamina

Strength training is a good idea when we are young, and studies show it is a better idea as we age. Pilates can supply both stamina exercises and other important age defying benefits that are needed such as balance and flexibility.

I was recently asked about the oldest person I had ever trained. I related the story of Elsa, a client from my days in a New York Pilates studio.

Elsa, at the time, was 92 years young. She was a Holocaust survivor, a lovely petite woman, and an avid ice skater. She walked everywhere in New York, where she lived with her younger 89 year old sister. She and I became friends and we would have long talks about art and movies and her amazing life.

We had a regular strength training routine and stretching exercises that we did every week when she came for her Pilates session. She would ride the stationary bike for ten minutes after her session was over and then continue on with her day.

How did she do it? She managed to keep fit, healthy, active and vital well into her eighties and nineties.

As we age, we lose 3-5% of our lean muscle mass for every decade after the age of 25. If that isn?t enough information to get you started, I don?t know what is! Humans have a remarkable ability to continue gaining strength. We just need to work at it.

Under a microscope, the muscle fiber of a twenty year old looks like that of a seventy year old. Studies have proven that we can indeed start a strength training routine later in life, even if we haven?t ever had one before.

Muscle mass isn?t the only loss age delivers. Loss of balance, flexibility and stamina also wane during the aging process. Pilates is available to all ages at any level of fitness and can help to restore the losses of age.

My Grandfather lived to be 96 and lived at home in good health to the very end. What always struck me about him was his never- ending optimism. He never thought about his age. He never let life get him down and he certainly kept active all his life. Herein lies the key.

A sunny disposition, an active lifestyle, and a social network can certainly help in adding years and joy to your life. Add a little luck from the gene pool and there you are.

Strength training is an important piece to any healthy lifestyle, and it?s never too late to reap the benefits of regular exercise.
Which is Better Pilates Or Yoga

The one you will stick with and do regularly. That is the better exercise for you. Try them both and find out for yourself just how amazing both Pilates and Yoga are.

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Saturday, 17 December 2011

Jul 23, 12 Advanced Exercise Ball Workouts To Kick Your Program Up A Notch

Advanced exercise ball workouts is written for those that have already completed our ball exercises for beginner and our ball workouts for intermediate users and you?re advanced exercise ball workouts ready for another big challenge, here is our final page in this series. The exercise ball (also known as a stability, Swiss, fitness or Pilates ball) is a great way to kick your workouts up a notch.

Advanced exercise ball workouts generally build on the same theme as intermediate and beginner levels with new exercises to really challenge your core. It starts with basic abdominal exercises and proceeds into an advanced Pilates workout.

If you haven?t already done so, refer to our Exercise ball workout for some basic ideas about working out on an exercise ball.

You may want to perform a warm up before starting your advanced exercise ball workouts. A simple warm up? Try 20 minutes of walking outside or on the treadmill followed by some simple stretches.

? Basic Abdominal Curls

On a mat, lie on your back with the stability ball placed under your knees. Knees bent in a 90-degree angle and held together. Place hands behind your head with elbows wide.

Inhale stay, exhale and curl head and shoulders off the mat. Inhale to stay (with eyes on your thighs), exhale and return to the mat. Repeat 10 times.

Tips: Keep tempo slow and controlled. Repeat as pulses. Taking your ab curl, contract abdominals and continuously pulse the curl 20-25 times before lowering your head to the mat. Focus on simply contracting your abs, not a bouncing movement.

? Ab Curl With Ball Roll

Lie on back with knees bent and feet placed on the mat hips width apart. Place the exercise ball on your rib cage and hold with fingertips. Inhale to stay, exhale to curl head and shoulders off the mat rolling the ball up your thighs. Inhale to stay, exhale and return to starting position. Repeat 10 times.

Now, taking your ab curl and rolling the ball up your thighs, inhale and raise the stability ball over your head, exhale and lower the ball back to your thighs without moving your body. Repeat that 3 times before lowering your head to the mat. Repeat sequence 3 more times.

Tips: Work navel to spine. Remember to keep your shoulders down as you do the ab curls.

? The Hundred

Lie on your back with the stability ball placed under your ankles, legs straight and held together. Try not to move your legs or ball during the Hundred. Inhale to stay, exhale and curl your head and shoulders off the mat, fingertips reaching long.

Pump the arms 6 inches off the mat up and down in a vigorous and quick manner. Breath in through your nose for five counts, exhale through your mouth for five counts.

For more challenge, slowly lift one leg off the exercise ball while exhaling, returning it slowly while inhaling. Exhale; raise leg. Inhale; lower leg. Alternate legs and continue for 100 breaths. Return to your starting position.

Tips: Remember to keep shoulders down and neck long. Feel your lower back firmly connected to the mat and your abdominals engaged.

? Full Roll Up

Lie on your back with your legs straight on the mat and tightly held together. Holding the exercise ball between your hands, take the ball over your head. As you reach your arms over your head, keep ribs closed, spine connected to the mat and abdominals engaged.

Inhale as you lift the ball to the ceiling; exhale curl head and shoulders off the mat rolling your spine all the way up and over your legs, arms reaching long in front of you. Inhale stay, exhale and slowly roll your body all the way down back to your starting position. Repeat 5-8 times.

Tips: Articulate your spine one vertebra at a time. Remember to keep shoulders down through entire exercise.

? Leg Circles

Lie on your back, knees straight and place the ball under ankles and calves.Arms are down reaching long at your sides and lifted off the mat. Lift your right leg into the air, keeping your bottom on the mat. Inhale to cross the leg over your midline, exhale to circle the leg back to start. Repeat 5 times clockwise, 5 times counterclockwise, and then repeat with left leg.

Tips: This exercise is made more challenging by lifting the arms off the mat. Remember to keep the exercise ball, and your body, still. Try to keep tension out of your neck and shoulders. Keep abdominals firm and pelvis stable.

? Rolling Like A Ball

Seated near the front of your mat and holding the stability ball between your palms, balance on your sit bones with knees tucked in close to your bottom, ball resting on your shins. Take feet off the mat and balance in this C-curve position.

Inhale, pull navel to your spine and roll back keeping you C-curve position. Exhale and roll back up through your spine to your starting position. Repeat 8 times.

Tips: As you perform Rolling Like Ball, think of the legs of a rocking chair and how they roll smoothly and remain connected to the floor. Remember to roll back only as far as across your shoulders, never onto your neck.

? Single Leg Stretch

Lie on your back, knees pulled to your chest, holding the ball between your palms and resting it on your knees. Inhale to stay holding the stability ball in the air above your chest. Exhale roll head and shoulders off the mat as you extend one leg out in front of you at a 45-degree angle.

Inhale switch legs, exhale and extend the other leg in front of you. Inhale to switch; exhale to extend. Repeat sequence 10 times.

Tips: Remember to keep your lower back connected to the mat. If at any time your back arches off the mat, stop the exercise ball workout and try again with the legs extending higher than 45 degrees.

? Double Leg Stretch

Lie on your back, knees pulled into your chest and holding the exercise ball on your shins with your hands.Inhale to stay, exhale and curl into a ball, chin towards chest and head and shoulders off the mat. Inhale to extend legs and arms, arms reaching long just behind your head, legs out at 45 degrees.

Exhale to pull back into a ball position, bringing ball to your ankles. Inhale to stretch legs and arms; exhale to curl into a ball. Repeat 8 times.

Tips: Keep lower back on the mat especially as the legs and arms extend. Body stays still as you move through this movement.Extra Credit: Try Double Leg Stretch with the ball between your ankles.

? Obliques

Lie on your back with knees bent and feet on the mat. Place the stability ball between your knees. Hands behind your head, elbows wide.Inhale to stay, exhale curl head and shoulders off the mat and twist the right side of your ribcage across the body as you squeeze the ball.

Inhale returning to center and repeat working the left side of ribcage across your body. Exhale twist; inhale move center. Repeat 10 times to each side.

Tip: Remember to keep shoulders down and elbows wide. Try to work in a neutral pelvis.

? Inner Thigh Squeeze

Remain on your back with ball between knees and squeeze the ball hard, and release. Repeat 10 times.

Tip: Focus on the work in the inner thighs and pelvic floor.

? Hip Lift

Lie on your back with your ankles resting on the stabilty ball. Knees are bent, feet are flexed and legs remain together. Arms long at your sides. Inhale to stay, exhale lift and roll your bottom and lower back off the mat until knees are straight and your body is in a straight line.

Inhale pull the ball towards your bottom keeping hips lifted; exhale to push the ball away from you straightening the legs. Inhale to roll ball in; exhale push the ball away. Repeat ten times.

Tips: Try to keep the ball from swaying and use abdominal strength to control your movements. Squeeze your glutes and the back of your legs when you are in the plank position. Extra Credit: Repeat the exercise with arms lifted off the mat, fingers reaching towards the ceiling.

? The Pike

Starting position: Kneel in front of the ball. Drape your body over the ball, hands placed on the floor. Walk out until ball is under your shins, arms remain shoulder width apart.

Inhale to stay. Exhale lifting pelvis as high as you can control. Keep legs straight! Ball will roll towards your hands and stop when the tops of your feet are on the ball. You are now in a big pike position. Hold for a moment, return to plank position. Repeat 3-5 times.

Tips: Scapular stability is of the utmost importance as is abdominal strength. Perform this exercise ball workout with great control and focus.

____________________________________________________________

Advanced exercise ball workouts can progress to include more core building exercises as well as more of the Pilates exercises. Free weights can also be added to perform traditional strength training moves.

The possibilities for advancing are endless! Repeat these advanced exercise ball workouts again and again until they feel comfortable and easy.

And as I always say, a session with a qualified instructor will ensure that you are performing these exercise ball workouts correctly and to their fullest benefit.

End of Advanced Exercise Ball Workout article.

Please click here to return to Intermediate Exercise Ball article.

Please click here to return to Everything-About Pilates home page from Advanced Exercise Ball Workouts article.


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Jul 23, Top Golf Stretching Exercises and Lower Back Stretches to Help Lower Scores

Professional golfers know how important golf stretching exercises are to improving their game. A fitness routine gaining popularity within the professional sport of golf,

Pilates now can help the average golfer improve their handicap simply by doing some gentle lower back stretches.

Pilates emphasizes building strength, flexibility, posture, balance, and coordination. These are all strengths that any golfer requires in order to increase his level of golfing success, plus Pilates golf stretching exercises add energy and stamina.

Injuries are part of the game and a professional golfer needs to be physically fit to keep up with the competition. Most golfers at one time or another experience lower back pain and stiffness due to the amount of force they need to make a full swing with their club.

Golf stretching exercises are the key to avoiding lower back pain injuries especially if you are a weekend golfer and may be a little de-conditioned.

Next time you tee up to play golf, Pilates simple golf stretching exercises may be the answer. Take 10 minutes before that practice swing. These stretches work the hamstrings, spine rotation, waist, ribcage and legs and are all good lower back stretches as well.

Try these Free Golf Stretching Exercises

?  Wall Roll Down: Stand with your lower back firmly against a wall, your feet a foot away from the wall, knees slightly bent. Inhale to prepare, exhale to drop your chin towards your chest and roll your spine off the wall one vertebrae at a time until your arms and head are hanging down over your hips and you?ve reached a point of resistance.

Inhale to stay, exhale to roll back up the wall making sure each part of your spine makes contact with the wall. Use your abdominals!

Repeat three times. Good for stretching hamstrings and spine.

?  The Saw: Find a bench. Sit with your legs extended in front of you, just wider than hips width apart. Arms are lifted shoulder height to the side. Inhale and twist your body to the right keeping your bottom squarely on the bench.

Exhale and round forward reaching the back of your left hand past the pinky toe of your right foot. Inhale rollback up, exhale and return center.

Repeat to the left and then repeat three more sets. Warms up hamstrings and spinal rotation.

?  Mermaid Stretch: Find a bench and sit on the front edge with your feet firmly on the ground and hips width apart. Inhale raise your right arm straight up to the sky, exhale and bend to the left, reaching out of the fingertips.

Inhale to stay, exhale return to center. Make sure to keep your bottom squarely on the chair and your spine upright.

Repeat both sides three times through. Stretches the sides of your waist and ribcage.

?  Golf Swing Stretch: Stand with your feet in a wide stance. Lean forward and with straight arms place your hands together in a prayer position, fingertips facing the ground.

Inhale to swing the arms up and to the right as if you were going to hit the ball, exhale and swing them all the way up and to the left. Keep your gaze down at the imaginary golf ball and keep your feet planted.

Repeat three times starting with the inhale to the right, and three times starting with the inhale to the left. Warms up spinal rotation and legs.

? Club Rotation: Stand with your golf club or better yet, try a weighted bar, and rest it over across the back of your shoulders and your hands holding either end.

Repeat the Golf Swing Stretch listed above.

So next weekend when you're out on the course playing you're 18 holes of golf, Pilates golf stretching exercises just might be the perfect match play.

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Jul 23, pilates exercises - pilates benefits - everything-about-pilates.com

Pilates Hydrotherapy Exercises For Arthritis Sufferes Maybe Just The Solution You have Been Looking For

Pilates benefits are winning the hearts and minds of thousands of baby boomers all over the world as they take part in slower, gentler forms of exercise like Pilates. As we age, other forms of exercise like jogging or traditional workouts are no longer an option because of the stress it puts on joints. Pilates exercises are the perfect solution for baby boomers because it provides a full body workout without the wear and tear.

Basic Pilates includes stretching, lengthening for better posture and resistance training. You are working your body in a gentler way but getting the same results and in many ways the results are better.

Let?s step back in time to a place where Jane Fonda ruled the roost. Bounce, dance, high kick and over stretch yourself into fitness. And remember?feel the burn! No pain no gain!

Now jump ahead thirty years to present day. Those loyal aerobic class takers are aging and are a part of the fastest growing group in the USA, Baby Boomers. But now, they can?t jump up high, stretch down low, or run around the bases like they used to. They are aging.

Although men?s health and fitness has always revolved around more active activities such as sports and running, Pilates benefits has everything a male baby boomer needs to stay in shape and even increases their level of fitness with less stress and risk to the body.

For female Baby Boomers, maintaining flexibility and strength as they age is important. Pilates is so gentle on the joints, Pilates benefits really lends itself well to an aging population.


Pilates can slow down the signs of aging by making your joints and muscles more pliable thus making every day movements easier. It is a gentle type of exercise that leaves your body feeling relaxed but also provides the full body workout that other traditional workouts do.. The deep breathing that accompanies Pilates exercise can oxygenate your blood and leave you feeling exhilarated after a workout. Pilates assists in continuing your fitness goals when you?re at an age when your body is not capable of doing what it used to do.It increases joint movement, overall mobility and bone density which is especially important as you age.Pilates decreases stress and tension, joint inflammation, swelling and stiffness to provide a better quality of life for you. Pilates benefits include low impace exercise workouts for increased mobility and flexibility

These are all great reasons for any Baby Boomer to take part in Pilates classes.

Pilates is not gender oriented. Anyone can do it!


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Pilates: Thera Band Arms

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Friday, 16 December 2011

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Thursday, 15 December 2011

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