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.

Thursday, 28 June 2012

Aug 13, The Ultimate Pilates Fitness Equipment Without The Leg Irons

Add Dimension To Your Weight Training Workout

Pilates fitness equipment is versatile and fun and offers a great workout. The Pilates method of exercise is much more than just stretching. It is first and foremost strength training. When we think of strength training, or stamina exercises we think of weight lifting and weight training.

Barbells, ankle weights, benches and free weights are just some of the traditional fitness equipment that comes to mind. When thinking Pilates fitness equipment we think of the Magic Circle, Reformer, Cadillac and Foot Chair for all your strength training needs.

Aerobic fitness, Pilates, and strength training are a great combination. Strength training in any form is a good thing and Pilates workouts can enhance an existing weight-training program. Aerobics, or cardiovascular exercise, is an important key to any exercise program.

Although Pilates is not generally considered Aerobic fitness, done at an advanced upbeat tempo it can raise your heart rate. The very fact that you are exercising will raise your heart rate.

So whether you are at home or in a studio, Pilates fitness equipment can be as small and portable as an exercise band all the way up to the bigger pieces of equipment like the Reformer and Cadillac.

All exercise equipment adds another dimension to your workout. Pilates fitness equipment emphasizes the same things accomplished in the mat exercise workouts, but adds resistance to the movement.
advantages of using pilates exercise machines ? Using the Pilates machines adds weighted resistance to the Pilates? The added resistance comes from weighted springs, not a dead weight? Arm and leg exercises become more emphasized than in the mat work? The machines provide a diverse workout working more muscle groups at one timeThe equipment can be used at home or in studio with an instructor? Working with machines is versatile and fun

The difference between the more traditional workouts and Pilates strength training is that Pilates has the reputation of building longer, less bulky muscles. How is this possible?

The weighted springs provide a gradual resistance starting off with very little weight and pushing to a much stronger weight as the spring is extended. This mimics a natural muscle contraction and does away with short, bulky muscles. The added stretching in Pilates also helps to fend off tight, short muscles.

No time for the gym or can?t get to your Pilates studio this week? Weight training at home can be a great alternative to expensive gym memberships and offers you privacy and time flexibility.

There are reputable Pilates exercise equipment makers that offer at home equipment like ?fold away? reformers or combo pieces like ?part Cadillac, part reformer? that take up much less room than studio equipment.

Remember, your at home equipment is only as good as you are! Knowing what you are doing is very important. So splurge on those private sessions first before investing in costly pieces of equipment.

But not all at home fitness equipment needs to be the expensive, big pieces. Exercise bands, foam rollers, stability balls, magic circles and a good mat are inexpensive and take up little room. All are great alternatives to your regular weight training at home workout.Please read our home gym article for help in setting up your own Remember; be versatile in your workouts! Test your muscles in many different ways and you will be rewarded for it.

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, 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 20, photo disclaimer-pilates-everything-about-pilates.com

All photos found on the Everything About Pilates website are the expressed property of the copyright registrant. No use of these images is allowed without the written consent of the copyright owner. Images found on the Everything About Pilates website have been licensed through the copyright holder or its agents. It should be understood that none of the models seen in any of the photos found on the Everything About Pilates website endorses or uses any of the products or items that are seen on the website. Photos are presented on the Everything About Pilates website for editorial illustrative purposes only. If you find your image or likeness on this website and believe it has been used inappropriately or illegaly please contact us immediately and we will remove it.



Apr 2, 2012

I used to be a champion tennis player - playing five times a week and jogging six days a week. After many years - this routine cause me great wear and

Permalink -- click for full blog post "Phil"

Apr 2, 2012

Modern moms-to-be everywhere are taking a well-rounded approach to health and fitness during pregnancy. By adding prenatal Pilates to the typical birthing

Permalink -- click for full blog post "Prenatal Pilates for Better Pregnancy, Delivery and Body Recovery"

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"



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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.

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!
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Wednesday, 27 June 2012

Aug 13, Pilates Fitness Equipment For Home Starts With Choosing The Right Reformer

Pilates fitness equipment for home can be as small and portable as a mat, or as big and solid as a studio reformer.

Before You Choose The Best Home Gym Reformer You May Want To Read Our Pilates Machine Review

pilates ball exercises

There is no universal guide to discovering each and every piece of Pilates fitness equipment that?s out there. Knowing your needs may help to narrow the field.

First question: Are you looking into buying Pilates fitness equipment for home? Or do you belong to a Pilates studio and want more information about the equipment you see there? Let?s do a comparison of the difference between the two; home versus studio equipment.

The first Pilates fitness equipment item that comes to mind is a Pilates mainstay: The Reformer. There are many makers and brands to choose from. Let?s look at some of the most popular and best Pilates home gym reformers.

The Performer: A big seller, the Performer has been sold on shopping networks, ebay, and numerous Pilates fitness equipment websites. It is a relatively light frame and sits on the floor or can be put up on a frame which is purchased separately.
I have only been on it one time and I don?t care if I ever go back. It?s not made for a large framed person and the resistance comes from bungee cords. But the price is right, about $300.00. It?s downright inexpensive.The Aero Reformer: Made by the same company that makes the Performer, The Aero is a bit sturdier and more expensive. It offers a wood frame, more like a studio reformer, and added bonuses like a Rebounder attachment for a trampoline-like cardio workout
I have not been on this one, but it does look more hefty than the Performer.The Allegro Reformer: This is the number one seller mainly because gyms all across the USA are offering Allegro classes. It folds up flat so storage is easy. It lies on the floor and can be set up in 60 seconds, so a gym setting seems a perfect fit.
I have been on an Allegro and it?s not a bad piece of Pilates equipment. Cost goes up here to about $2300.00.The Pilates IQ Reformer: Also made by Balanced Body, the makers of the Allegro, this reformer is made for home use. It is not as big as an Allegro, but folds up small enough to fit under a bed or upright in a closet.
At $1625.00, it is not inexpensive, and I?ve never tried it personally, but it is probably a cut above a Performer or Aero.
Now let?s look at a few of the best selling studio reformers. Balanced Body Studio Reformer: I am biased because I have these reformers in my own studio. They come in different styles with different foot bar configurations, but generally the frames are made from Rock Maple and you have a choice of color on the upholstery.
I love this equipment because it is so beautifully made without being high tech. They remind me of the handmade wooden beds my father used to build. They run upwards of $3400.00.STOTT PILATES? Reformers: Made by Co-Founders Lindsay and Moira Merithews Company, this reformer is the complete opposite of a studio reformer made of wood. The STOTT PILATES reformer is made of mostly metal and looks cold and modern. It is a superb ride, I must admit.
It has clean lines, a sturdy build and lots of weight. It is a great modern take on Joseph Pilate?s original design. Gratz: Gratz has always been known as the classic Pilates reformer. It?s smaller shape, metal frame, and leather straps make it more like an original Joseph Pilates creation. I worked on Gratz for a few months and I don?t personally love them. I find them small (I?m only 5?1?!) and restrictive.
It's a bit pricey running in the $3700.00 range. But if you are a purist, you will love the distinction of owning a Gratz reformer.

As you can guess, there are many more reformers to choose from. One only needs to Google to find out. But if you are going for a piece of Pilates home fitness equipment and you have the room to have a permanent fixture, go with a studio style reformer. The ride is better and the equipment is solid.

If you have a small apartment and need to get your Pilates every day, stick with a portable kind. All the big companies like Balanced Body, Peak Pilates, Gratz, and STOTT PILATES make home versions of their studio styles.

And, if you're lookingfor Pilates fitness equipment for home to simulate exercises performed on the Cadillac, or Trapeze Table, try the new and innovative PilatesStick. PilatesStick. It's portable, easy to set up, and you can do the Pilates exercises done on a Caddy like Rolldowns and Leg Springs. The cost is approximately $150.00, so it ranks as an inexpensive piece of Pilates fitness equipment for home.

One thing for sure, any Pilates fitness equipment for home is an investment. So make sure you love Pilates enough to justify owning one.

Pilates fitness equipment for home gyms

Wondering if it makes sense to try and set your own Home Gym for Pilates, but not sure where to begin. Read our Home Gym article for tips on setting up the right home gym for you, and more help deciding which Pilates fitness equipment for home is the best choice for you.

Don't think you have to spend a lot of money on your first piece of Pilates fitness equipment for home, a stability ball is another piece of Pilates fitness equipment for home that is ideal for someone just starting out or on a limited budget.

Stability ball exercises are helpful to achieve better coordination and flexibility. A valuable asset for health.


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If you have a specific question about Pilates and fitness and have not been able to find an answer for it, please click on the Contact Me link form shown below. I will be happy to reply to your query personally with answers.

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Aug 12, Pilates vs Yoga - The Answer Lies In What You Stick With Regularly

The Differences Might Be The Tools, But Both Exercises Require Physical And Mental Stamina

Pilates Vs Yoga which exercise is better for you- both

Pilates vs Yoga. The competition is on! I often get asked about the difference between Yoga and Pilates and which one is better. The answer is simple. It?s all good.

Both these exercise methods tend to get smashed into the same category. The truth is, they are different animals, as different as east and west.

Being a Pilates instructor, I naturally have more to say about Pilates than Yoga, but Yoga is one of my favorite forms of exercise. Let?s look at the differences:

Pilates vs Yoga: the heritage

Yoga dates back centuries and it?s eastern roots make it a mindful, sometimes meditative, form of exercise. Though the postures are physical in nature, Yoga is really about the mind and living a balanced, peaceful life.

Pilates got its start in the west. German born Joseph Pilates made his exercise method about physical conditioning. There is great emphasis on breathing, control and basically mind over matter, but his exercises are about physical strength.

the exercises

Both methods require physical and mental stamina. Getting into a Yoga pose and then holding it dispenses stagnant energy and helps to get your chi flowing again. Tension in the body eases as you center your mind and condition your body.

Pilates conditions the whole body and builds strength, flexibility and balance. Your mind gets a workout too, but the emphasis is on looking and feeling better.

the tools

Perhaps the main difference between Pilates, Yoga and any other form of exercise, comes down to the tools and toys you get to play with. Pilates definitely wins out. Where as Yoga uses a special kind of mat and a few props, Pilates uses machines, mats, and small apparatus to get the job done. It?s fun. Like a playground for adults.

In addition to the mat workout, the Pilates machine work uses added resistance in the form of springs to make it more like strength training Pilates tends to be more dynamic than Yoga and uses the machines to obtain greater load on the muscles.

the similarities

Both methods are breath oriented, increase physical strength, increase flexibility, encourage use of your mind and can be done in a group or single settings.


The Benefits of Pilates and the Benefit of Yoga are tha they are both great for you.

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 the benefits of Pilates and Yoga are.

If you have a specific question about Pilates and fitness and have not been able to find an answer for it, please click on the Contact Me link form shown below. I will be happy to reply to your query personally with answers.


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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.


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.



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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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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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.

? End of Pilates Positions and Terminology Explained article

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If you have a specific question about Pilates and fitness and have not been able to find an answer for it, please click on the Contact Me link form shown below. I will be happy to reply to your query personally with answers.

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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.


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Tuesday, 26 June 2012

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.

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Apr 17, Exercise Ball Workouts For Your Butt, Hips & Thighs

by Sara D
(Austin. TX)

I found this article on how to use Pilates exercise balls to shape up your butt and midsection and thought I would share it with you and others looking for more information on fun exercises to help shape up your butt. Here's the link to the article.

http://www.livestrong.com/article/371874-workouts-for-the-hips-buns-thighs/#ixzz1JhBgqHYU

* I don't work for the site and not affiliated with them in anyway I just thought it would be nice to play it forward help others looking for some more information, so I hope you will publish it.

Now that its getting warmer out I am starting to be more self conscious and afraid of what I am going to look like in shorts :-( this year, Its been a tough winter. To be blunt I hate the way my butt looks. The article I found features a series of 4 four straight forward exercise ball workouts you can start to add to your fitness routines to work your buns, thighs, and hips, regardless of what level you are at, even me ( - lazy beginner ).

This article demonstrates how to use an exercise ball correctly to do Straight Leg Ball Bridges, Bent Knee Bridges, Reverse Extensions and Wall Squats it's a great addition to the information you have provided about Butt Exercise Workouts.

I thought the article was pretty well written and found it to be pretty helpful on how to use my exercise ball to get my buns, hips and thighs looking better. The only thing I wish that the article had included was a couple more photographs, or maybe a video to better illustrate what the correct positions look like when you are doing the exercises. While the definitions and the writing are clear and concise a picture is worth a thousand words and like many people I know I am a better visual learner when it comes to this type of thing, but all in all I think the article is well worth reading especially if you have been wondering if you can use an exercise ball to get a better butt and mid section.

I'm excited to try these exercise ball workouts and see if they really do help me shape up my hips, buns and thighs. Stay tuned I'll let you know if they helped.

LOL

Sara (aspiring Pilates newbie )



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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.

Home Page About Pilates Blog Abs Dvd Abs Exercises DVD's Advanced Exercises Dvd Balance and Stability Ball Exercises Beginner Ab Workout Belly Fat Better Orgasms Better Sex Bookmarks Buff Bride Butt Exercises Contact Us Exercise Ball Workouts Exercise Ball Exercise Ball Workout Exercise DVD's Exercise Mats Exercises for Abs Exercises for Arthritis Fitness Health Foot Pain Relief Free Workouts for Teens Golf Stretching Exercises Home Teen Workouts How to have Better Sex How Much Water to Drink Joseph Pilates Quotes Longer Golf Drives Male abs - Female abs Nude Pilates Online Fitness Training Online Training Photo Disclaimer Pilates Basic Move Pilates Beginner Pilates Benefits Pilates Exercise Pilates Fitness Equipment for Home Pilates Fitness Equipment Pilates for Men Pilates Home Gym Pilates News Pilates Positions Pilates Reformer Pilates Rehabilitation Pilates Stretching-exercises Pilates Weight Loss Success Pilates Books Pilates Certification Pilates Clothes Pilates Equiptment Pilates Exercise Tips PDF Pilates Instructor Pilates Machines Pilates Ring Pilates Vs Yoga Piloxing Prenatal Exercises Resistance Training Social Network Staph Infection Strength Training Teen Workouts Workout for Teens

If after searching through the index you are still unable to find the information you are looking for please do not hesitate to contact us using any of the Ask Susannah e mail for boxes located through out the site.

We will be happy to respond to your query promptly.

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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!
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Aug 13, 10 Challenging Exercise Ball Workouts For Intermediate Level

Best Exercises To Get A Better Butt

If you are ready for a new challenge on your exercise ball, and you have mastered our ball exercises for beginners, then you are ready for the intermediate level exercises.

Our fitness ball for intermediate level builds on the beginner Pilates ball routine. It starts with basic abdominal exercises and proceeds into an intermediate Pilates workout.If you haven?t already done so, refer to our Exercise ball workout for some basic ideas about working out on a stability ball.

You may want to perform a warm up before beginning your intermediate exercise ball workout. 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 exercise 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.

Tip: Keep tempo slow and controlled. Repeat as pulses. Taking your ab curl, contract abdominals and continuously pulse the curl 15-20 times before lowering your head to the mat.

? 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 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.

Tip: Remember to keep your shoulders down as you do the ab curl.

? The Hundred:

Lie on your back with the exercise 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. Continue for 100 breaths. Return to your starting position.

Tip: 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 knees bent and feet placed on the mat and slightly away from your body, legs together. Holding the 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, abdominals engaged and legs strongly together.

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 knees, 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.

Tip: 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. 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.

Tip: Remember to keep the 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 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 5 times.

Tip: 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 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.

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

? Obliques:

Lie on your back with knees bent and feet on the mat. Place the exercise 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 lowering down. Repeat working the left side of ribcage across your body. Repeat 10 times to each side.

Tip:Remember to keep shoulders down and elbows wide.

? 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 exercise ball. Knees are straight and legs remain together. Arms long at your sides.Inhale to stay, exhale and roll your bottom and lower back off the mat one vertebra at a time until your body is in a straight line.

Inhale to stay, exhale to roll your spine down sequentially until your bottom is on the mat. Repeat 5 times.

Tip: Try to keep the exercise 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. From there, add on a leg lift in the plank position. With hips up and legs straight, lift one leg up; lower it back to the ball. Lift other leg up; lower it back to the ball. Repeat 5 times on each leg, and then sequentially roll your spine back to the mat.

This exercise ball for intermediate level clients challenges control, stability and strength and adds some new exercises. Repeat this intermediate exercise ball workout again and again until it feels comfortable and easy. When you have built a strong foundation and feel ready for more challenges, move onto our advanced stabilty ball workout.

End of Intermediate Exercise Ball Workout article.

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Aug 19, Better Orgasms Improve Sexual Performance with Pilates Pelvic Floor Exercises

Naked Exercise Workouts

Want better orgasms? Run; don’t walk, to your friendly local Pilates studio. Pilates for men may help improve your sexual performance.

To unlock the mystery behind better orgasms we need only look as far as Dr. Kegel and those famous exercises. Originally designed to help women regain pelvic floor strength after childbirth, the Kegel exercises are now known to be just as important for men.

How does Pilates for men fall into this subject? Pilates, in addition to all its benefits, helps to strengthen the pelvic floor muscles. Both men and women possess pelvic floor muscles, so both sexes need to keep them tone.

As for the connection to men’s health and better orgasms and sexual performance, let’s first locate your pubococcygeal muscle. Didn’t know you had a pubococcygeal muscle? It is located between the pubic bone and the coccyx (tail bone) and acts as a hammock to support the muscles of the pelvic cavity. The PC muscle is involved in urination and ejaculation. So if you are a man suffering from incontinence or premature ejaculation, listen up. There is something you can do.

Think of the muscle that stops your flow of urine. That is your PC muscle. Give it a squeeze right now. Try clenching or pumping that muscle. Hold the contraction for a few moments and release. Dr. Kegel recommended performing this exercise for one hour every day. Personally, I try to fit them in whenever I can. On line at the bank, in my car, during a commercial break. Fun with Kegels!

Poor tone and lack of function is what leads to many physical ailments. It’s also what may lead to erectile dysfunction, incontinence and premature ejaculation. An increased blood flow to the penis will make for stronger orgasms and better control. And really, when we are talking about Pilates exercise, we are talking about control.

Joseph Pilates first called his method of exercise Contrology. He wanted you to master control over your own body and it’s movements. The muscles involved in ejaculation are muscles like any other we have. They need to be strengthened to prevent or control premature ejaculation.

So get exercisng, strengthen your pelvic floor muscles to achieve better orgasms! You and your partner will both be happy.!

How To have Better Sex With Pilates

It Has Been Wrongly Labeled A ?Woman Only? Exercise But It's Origins Began With Male Soldiers

Read our article to see how Pilates for men exercises can increase strength, power and agility, and more for men.

The Benefits of Pilates For Men Proves Pilates Is Not For Women Only

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Monday, 25 June 2012

Aug 19, Exercises For Male Abs And Female Abs Work The Same Muscle Groups

Female abs and male abs require the same attention when building an abdominal workout. I often have clients (who are mostly women) ask me what is the best workout for female abs, and the truth is, they are the same exercises for male abs.

When talking about strength exercises that build muscle, there are differences regarding male vs. female. The obvious differences are hormones and genetics. DNA is obviously responsible for making one person a man and another a woman. But it?s the hormones that allow a man to build bigger muscles, heavier bones and in most cases, greater height. But when we talk about abdominal exercises, the anatomy between the two sexes is the same.

Let?s look at the anatomy of your abdominals. Without getting all science class on you, the four basic ab muscles are the Rectus Abdominus, Internal Obliques, External Obliques and the Transversus Abdominus. Both men and women possess these groups of muscles; therefore the ab routine will be the same.

But what about that ?six pack?? Is this too lofty a goal for us to achieve? Just take a look at any fitness magazine, whether it is a men?s mag or a women?s mag. The cover shot will undoubtedly have on it a young, hot body with amazing six pack abs. How does one get those male abs, or those female abs?

The answer is simple, but the quest is difficult. The basic rules for six pack abs are:

? Genetics ? hope that you are a man. They are genetically more able to develop big muscle and they typically have a lower body fat % then a woman

? Diet ? it better be lean and healthy

? Abdominal Exercises ? ones that are done properly and with good form

And the number one way to have a six-pack stomach:
? LOSE THE FAT

The only way you will ever see what is laying underneath that extra layer of fat tissue is to have a low body fat %. The best way to lose fat is to have good cardiovascular exercise, good strength training, and a lean and healthy diet.

Now body builders, who have those manly male abs, have a tendency towards instability They work so hard on the big muscle groups that they typically have weak smaller muscle groups, which leads to an imbalance in strength.

It?s those smaller, postural and supportive muscles that get over looked when the focus is on how a body looks rather than how a body works.

Pilates exercise tends to work on those smaller, more functional muscles as well as the bigger more superficial muscles. Pilates is for men and will help to achieve those well-defined male abs.

For women, functionality of the abdominal muscles is of great importance especially as we age. To maintain balance, bone health and to remain standing tall are all good reasons to adopt a Pilates workout routine.

Any good ab workout will consist of exercises that target all four of groups of ab muscles. ACE, the American Council on Exercise, recently came out with a study showing the 6 most effective abdominal exercises.

And you know what? Pilates has it all covered. Each of those 6 exercises for abs has a sister exercise in the Pilates method of exercise.

So the point here is that there is no difference between a male abs workout and female abs workout. Both need to be balanced workouts consisting of well-rounded exercises that are executed properly.

Bad form accounts for most back pain when doing ab exercises. As I always say, when in doubt, go see a qualified instructor. They will help shape a great ab workout for you so you can shape up.

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Feb 23, butt exercises - firmer buttocks - everything-about-pilates.com

Perk Up Your Gluteus Maximus Muscle And Your Jeans Won't Be Alone In Noticing A Difference

Best Exercises To Get A Better Butt

Get the shape you want with these top 5 butt exercises. Pilates butt toning exercises are created for every different fitness level. There are hundreds of different toning and butt workouts for women, but none that can help you achieve the results like Pilates can.

Use These Exercises To Get The Perfect Derriere

Squats : These butt exercises are of course used in any discipline but they are always effective. Squats not only work your butt but also your thighs and legs.

This Pilates version of a squat can be done with a large exercise ball. Find an open space on your wall and lean your ball against it and place it in the middle of your back, arms outstretched in front of you. Slowly bend your knees into a squat so your knees are at a 90 degree angle. Hold for three breaths, then straighten your knees and return to your starting position.

Side Kick : This is a very popular move that is great for butt workouts. Side Kicks do wonders for your butt. Lay on your mat on your side with your legs outstretched, stacked on top of each other, and slightly in front of your body. (Think of a banana shape).

Raise the top leg to hip height and swing it in front of you without pitching your body back. Now swing it to the back, again trying to keep your body stable. This should be done in one smooth motion to work you butt, abs (for stability) and outer thighs. You can reinforce this exercise by adding ankle weights.
Start with 5 - 10 reps then increase as necessary.Standing Lunge : This is another classic exercise to include in your butt toning exercises that gets the job done. Stand tall with your hands on your hips.

Pick your right foot up and take a big step forward, landing on your right foot in a deep knee bend. (Never go lower than a 90 degree right angle with your knee) Your left knee will be close to the floor.

Hold for a breath, push off the right leg and return to your standing position. When you are doing the lunge focus more on the firmness of your body and the length in your spine, and tighten your butt as well as your core to keep the lunge as stable as possible.
Try 10 reps alternating legs to start.Shoulder Bridge : This is a prep for a classic Pilates exercise. Lay on your back with knees bent and feet placed on the mat, both arms at your sides.

Press into your feet and slowly roll your bottom and spine off the mat until your ribcage and pelvis are in the same plain. (Think one long line from your knees to your shoulders) Hold this for three breaths and then return to your starting position, exhaling as you roll your spine down.

While doing this exercise remember to keep your butt, hamstrings and core as tight as possible to achieve best results.

Heel Beats : On your mat, lay on your stomach with your legs straight, hips width apart and slightly turned out. Your arms are bent and hands placed under your forehead like a pillow.

Squeeze your buns (gluteals) and lift your whole legs off the floor pressing your hips and pubic bone into the mat. Squeeze your butt and hamstring muscles and open and close the legs in a beating action.

Think of beating the inner thighs and not so much from the heels. The beat should be vigorous, quick and strong.
Try for 30 beats, lower legs and lift to repeat.

As you can see, all of these butt exercises also work the thighs. When you are practicing Pilates, you?ll find that many muscle groups are worked at the same time.

Put these 5 butt toning exercises and butt workouts into motion along with a cardio routine and you will find that Pilates and butt lift exercises are also fat burning exercises.

Pilates is an excellent discipline for butt exercises. If you're looking to tone up any area of your body. Pilates is the perfect total body workout.

Perky. Double Trouble. Moundies.
Are you bootilicious? Nothing to be ashamed of.
Big butts are all the rage.
Nobody wants a saggy baggy.

Keep your butt in shape with a daily butt workout. A butt exercise needs to work the gluteus maximus muscle, the muscle that makes your mound round. Butt workouts can be stationary like squats or more moving like hikes up a steep hill.

Whatever butt exercises that get that junk in your trunk lifted and solid so you can stay bootilicious, not sagilicious.

There are lots of ways to get the butt you've always wanted. Click on Get A Better Booty. to read more and see one of the programs that we've found and like.


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Aug 19, 8 Dynamic Pilates Ball Exercises For Any Beginner

The ball exercises for beginners are a series of Pilates mat exercises using an exercise ball, also known as a Swiss ball, Pilates ball, fitness ball or stability ball. Before you get on the ball, read our Exercise Ball Workout article to get some basics for working safely on your stability ball.

The ball exercises for beginners begin with simple ab exercises and progresses into a beginner Pilates routine. As you go along, remember to utilize your Pilates breathing and try to keep any extra tension out of your neck and shoulders.

? Basic Abdominal Curls:

On a mat, lie on your back with the 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. Keep tempo slow and controlled.

? 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. Remember to keep your shoulders down as you do the curl.

? The Hundred

Lie on your back with the ball placed under your knees, knees bent at a 90 degree angle and held together. 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 manner. Breath in through your nose for five counts, exhale through your mouth for five counts. Continue for 100 breaths. Return to your starting position. Remember to keep shoulders down and neck long. Feel your lower back firmly connected to the mat and your abdominals engaged.

? Half Roll Up

Lie on your back with your knees bent and feet placed on the mat, legs together. Holding the ball between your hands, take the ball over your head. (Remember to keep your shoulders down)Inhale as you lift the ball to the ceiling, exhale and curl head and shoulders off the mat reaching the ball to your knees, inhale to stay, exhale to roll back to your starting position. Repeat 6-8 times.

? Leg Circles

Lie on your back, knees bent and on the ball. The ball is placed under ankle and calf.Arms are down reaching long at your sides. 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. Remember to keep the ball, and your body, still. Try to keep tension out of your neck and shoulders.

? Obliques

Lie on your back with knees bent and feet on the mat. Place the 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 lowering down. Repeat working the left side of ribcage across your body. Repeat 10 times to each side. Remember to keep shoulders down and elbows wide.

? Inner Thigh Squeeze

After completing the obliques exercise, remain on your back with ball between knees and squeeze the ball hard, and release. Repeat 10 times.

? Hip Lift

Lie on your back with your calves resting on the ball. Knees are bent and remain together. Arms long at your sides.Inhale to stay, exhale and roll your bottom and lower back off the mat one vertebra at a time until your legs are straight and your body is in a straight line. Inhale to stay, exhale to roll your spine down sequentially returning the ball to your starting position. Repeat 5 times. 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.

Continue working on these ball exercises for beginners until you feel comfortable and in total control. Advance to the ball exercises for intermediate level when you have increased your strength and balance enough to execute the ball exercises for beginners easily. A session with a certified Pilates instructor will assist you in reaching your goals and will insure that you are performing the ball exercises correctly.

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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.

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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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Feb 23, Have Better Sex with Strong Pelvic Floor Muscles

improve your waistline

Want to know how to achieve better sex and heightened sexual pleasure? Let?s think. If better sex were a recipe, here are some of the ingredients that might go into a delicious portion of sex: mix some strong abdominals with some toned pelvic floor muscles, a dash of mobile hip joints, a pinch of body awareness and a smidge of concentration, all tossed with some good flowing oxygen and voila! An improved sex life.

Wait a minute?.those ingredients are also major benefits of a regular Pilates exercise routine. Yes, it?s true. Pilates is good for your sex life!

Studies have shown that a key to an improved sex life is a healthy fit body. Because of the obvious, and not so obvious, body-strengthening benefits of a regular Pilates routine.

First and foremost, let?s talk pelvic floor. Know where your pelvic floor muscles are? Try this: think of the muscles that stop the flow of urine. Are you squeezing them now? Those are your pelvic floor muscles, which also factor into the famous Kegal exercises. They act as a kind of sling, or hammock, that support you from the very bottom of your pelvis.

Strong pelvic floor muscles equal better orgasms. It?s a fact; I?m not making this stuff up.

Next, stronger abdominal muscles help to sustain the actions of better sex. Stronger core equals stronger movements for a longer period of time. Think of a belly dancer and the control she has over her core muscles. That undulating movement is created from very strong core muscles and years of practice. Pilates can offer that same control.

How about flexibility? Want to try some of those fabulous Kama Sutra poses, but can?t quite get your leg over your head? Pilates improves your flexibility and overall range of movement at the joints.

Looser hips give you greater ease of movement and a freer feeling body. Sounds good to me.

Some of the less obvious benefits of Pilates and how to have better sex have to do with oxygen. Pilates requires very deep, sometimes sustained breathing. This oxygenates your blood and sends oxygen to your muscles faster. The increased blood flow that comes from Pilates exercise can also benefit men who are experiencing some erectile difficulties.

Usually, and I am not an MD, an increased blood flow to certain areas of a man?s body, and you know what I?m getting at here, is all that is needed to feel improved strength. A stronger body also allows for better stamina and an overall feeling of wellbeing.

Sex is many times more mental than physical. We all know how a little mental concentration can boost your experience. (wink?nod) Pilates exercise utilizes imagery to achieve the correct form and feeling to each exercise.

So not all benefits of Pilates and how to have better sexual pleasure are physical. The mental strength recruited during a workout can also be used in your sexual workout.

Joseph Pilates stated that the five basic principles behind his method of exercise are concentration, control, centering, flow, and breathing. All very good compliments on how to have better sex.

Really what it comes down to is control. Joseph Pilates first called his method of exercise Contrology. Yes, he was a control freak, but in a good way!

Be the master of your mind and body and you will have control in all areas of your life. Pilates will be the way to sexual pleasure.

How Men Can Have Better Sex

Pilates is not just for women.

Pilates was invented by a man. The number of men practicing Pilates is growing larger everyday.

There are many reasons why Pilates for men is the smart choice. Men want to improve their sexual performance. too. 

Satisfy your partner more, and get in shape at the same time. Everybody Wins!

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