Pilates Workouts

Bodyweight Pilates

The author of this product was hit by a reality of bad body look as a result of weight increase. The action was to figure out how to come out of the undesirable situation. The result is body weight Pilate's exercise which restores and redeems the affected bodies. The best decision would Body weight Pilates is an exercise which makes you lose weight and slim. It is helpful when done regularly. This exercise helps in shaping the body, in addition to giving it a cleaner look. For many, a good look is an area of concern, by all means, something the guide helps to accomplish. The body weight product is a creation of Sylvia who helps you put the body in an awesome shape, not just weight loss. The workout system is carried out very differently. It puts emphasis on working on a person's weight resulting in great core strength be to buy this product and see success in a short while. Body weight Pilates involves a different approach to exercise thus little to no equipment is necessary. For that reason, a lot of human efforts and commitment is the key to the admirable outcome. Besides, the program is can be done smoothly from the backyard of your home, living room as well as the car park. The product is available for consumers in eBooks and videos. The package is fully developed to give a clear idea of all that body weight Pilates entails. You will thus get it easy to navigate through the entire exercise session. Read more here...

Bodyweight Pilates Summary

Rating: 4.6 stars out of 11 votes

Contents: Ebooks, Videos
Author: Sylvia Favela
Official Website: www.bodyweightpilates.com
Price: $37.00

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Bodyweight Pilates Review

Highly Recommended

I started using this ebook straight away after buying it. This is a guide like no other; it is friendly, direct and full of proven practical tips to develop your skills.

As a whole, this manual contains everything you need to know about this subject. I would recommend it as a guide for beginners as well as experts and everyone in between.

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Bodyweight Pilates

Have you ever been on a workout program that promises a lot of results, but only after you've done countless crunches, push-ups, and squats? And even after you've done Everything you were told to do, you still couldn't get the body you feel like you should have? You're not alone; that's why pilates and fitness expert Sylvia Favela has created this membership website that allows you access to amazing ebooks, videos, and audio breakdowns on how to maximize your workout while lowering the stress on you. You don't need to do huge amounts of borderline useless workouts; all you need is an easy system that will help you burn fat in no time by exercises that specifically target the fatty areas. Crunches and squats are not specific enough; pilates offers workouts for the areas YOU want to work on! You will be able to get your swimsuit model look in no time. Read more here...

Pilates Workout Solution Summary

Contents: Premium Membership
Author: Sylvia Favela
Official Website: www.bodyweightpilates.com
Price: $47.00

Comparing Yoga and Pilates

Yoga and Pilates are the two most popular types of mind-body exercise classes not just in the United States but also here in the Philippines. People are always asking me which of the two they should take. My standard answer is both. Of course, this is easy for me to say because I teach both types of classes and I can conveniently fit both formats into my weekly class schedule. Other people may be not be so fortunate because the classes are offered at different times in their fitness centers or only one type of class is taught there. So here is a comparison between yoga and Pilates to help you decide which is better for you. For people who have little knowledge of either discipline, this will be an introduction of sorts. Pilates exercises were invented by German Joseph Pilates to strengthen his sickly body and later, to rehabilitate injured soldiers during World War I. Pilates introduced the technique to the dance world when he immigrated to the U.S.

Bar Method - Combination of Yoga, Pilates and Ballet

If you find free weights intimidating or the typical class is too boring, you may want to try Bar Method. When I read about Bar Method, on the first glance, I saw similarities between Bar Method and Yoga or Pilates and even ballet because of its focus in stretching and strengthening of the core muscles. But, after doing more reading and watching some video clips, I agree that Bar Method has its own unique features which may be loved by many women. If you haven't heard about the Bar Method and want to get in shape, read on. Is Bar Method different from Pilates I do not think Body Method is better than Pilates and vice versa. Each uses different approach and therefore produces different result.

Review of Body Balance - The Yoga, Tai Chi and Pilates Workout

After trying Body Pump , Body Combat and Body Jam , Body Balance was my next target. Body Balance is the combination of Yoga, Tai Chi and Pilates workout. That is why whenever people ask me what Body Balance is, I will just tell them that it is the Western version of Yoga and Tai Chi.

The American Fitness and Aerobics Association AFAA

AFAA offers standard benefits to those who achieve certification. They include membership in the association, a subscription to its magazine, and discounts on liability insurance, supplies, and clothing. Certifications include basic, kickboxing, step aerobics, personal training, emergency response, and weight training. Once primary certification is acquired, a member can attend continuing education one-day workshops in many of the current format trends in fitness, including mat science (incorporating elements of Pilates and yoga), kickboxing and step choreography, aqua fitness, prenatal fitness, resistance training (class format), and senior fitness.

How to Start Exercising

What about yoga and Pilates Yoga and Pilates aren't just stretching exercises. You can also develop stronger muscles. What yoga and Pilates cannot do, however, is give you cardiovascular stamina. The exception is Ashtanga or power yoga, in which you move from one position to another at a moderately fast rate.

The Most Intense Ab Exercises

The big winner was an exercise done without equipment. It was 248 percent more intense than a crunch for the rectus and 290 percent more intense for the obliques. Francis called it the bicycle maneuver . Pilates fans know it as the single leg stretch . To do the exercise, you lie on your back, raise your knees over your hips, tighten your abs and then straighten one leg at a time at a 45-degree angle while you diagonally twist your upper body.

How to Get Fit With Workout Videos

Aerobics aren't the only types of exercise videos you can choose from. Today, you can find almost anything including yoga, Pilates, Tai Chi, ballet, belly dancing, hip hop, and latin. There are all kinds of ball workouts - medicine ball, mini-ball, and stability ball. There are videos for seniors, pregnant women, and athletes as well as for people with special conditions like lower back problems. Lastly, don't buy a video because the instructor on the cover has a great looking body or is a celebrity. What are the credentials of the instructor or the consultants behind the production if it's a celebrity video Reliable organizations you can count on are ACE (American Council on Exercise), AFAA (Aerobic & Fitness Association of America), and ACSM (American College of Sports Medicine).

Scientific Look at Abdominal Exercises

It is safe to say that there is such a thing as an ab exercise obsession. Abdominal exercise videos and books are usually bestsellers. Pilates classes continue to be popular largely because of the emphasis on shaping and firming the abs and waist. Any class advertised as an abs class is sure to be well attended. Pilates Researcher Michele Olson presented the results of a Pilates study at the 2005 American College of Sports Medicine convention. Here's an excerpt from the ACSM news release. In another phase of the study, the team measured abdominal muscle activity during key Pilates mat exercises. Participants performed five Pilates ab exercises, then basic crunches for comparison. Results showed that the rectus abdominis muscle, which runs along the mid section of abdomen, was challenged similarly for most of the Pilates exercises. However, the Teaser exercise and Roll-Up challenged this abdominal muscle more than the crunch.

Get Real About Exercising Part Two

Stretched skin Having tight firm muscles can help to pull in stretched skin but only slightly. For example, firming up the muscles of the abdomen can help somewhat to lessen the appearance of loose abdominal skin but only a little. No amount of Pilates or core conditioning exercises will tighten skin that has become overstretched from pregnancy or obesity. A tummy tuck is the only solution. Height Exercise cannot make your bones become longer but it can make you taller by improving your posture and perhaps by increasing the space between the vertebrae of your spine. Pilates, in particular, has been credited with helping people achieve their true genetic height potential. There is no hard scientific evidence for this yet but many people claim to have grown an inch or two with regular Pilates exercise. This would be an interesting topic for exercise scientists to research.

When Your Muscles Say "Ouch"…

It is unrealistic to expect absolutely no muscle soreness every time you try something new but you can keep the soreness to a minimum by making conservative increases in the frequency, duration or intensity. If starting a group exercise class, choose the beginner version. Many people get deadly muscle soreness (the type where they cannot get out of bed the next day) with kickboxing, yoga, or Pilates because they jump right into advanced classes. If you have never lifted weights before, start with light poundage and do only one set of one exercise per muscle group. It is when you do too much, too soon, too fast that delayed muscle soreness occurs.

Keep Your Hands on Your Dumbbells, Not Your Cell Phone

Like many of you, I also have an umbilical cord attached to my cell phone (how did I ever survive without it ) but having it around while exercising can be very irritating to the people around you. It's a good thing I don't bring my phone to my aerobics class because I am the teacher and can you imagine what my class would do to me if I stopped several times to answer a call or to send a text I must say that my regular aerobics students are very well behaved and the only ones who are allowed to have their phones beeping or ringing are the doctors. But I have seen other classes where clients are crawling on the floor during the mat work portion to answer their phones. I have seen the irate looks of the other clients when a phone rings in the middle of a serene yoga or Pilates class.

Making Fitness Fun for Kids and Teenagers

There were two main things I liked about their thesis project. First, I liked the way they focused on the other things that physical activity can do for young people like building self-esteem and confidence. Second, I liked that fact that they gave equal importance to modern exercises (Taebo, Pilates, aerobics, spinning, yoga) and recreations (camping, mountain climbing, and scuba diving) as well as sports.

How Fit You Become Depends on Your Genes

Last week's column was about how your genes affect the way you burn calories. It explained why some people have a harder time losing weight than other people because of their genetic make-up. This week's column is about how genetics may affect the way you get fit. It is based on the New York Times February article Why Some People Won't Be Fit Despite Exercise . In spite of all the negative connotations of that title, I felt it was worthwhile writing about because the research mentioned in the article confirms what fitness professionals have long observed -- that two people doing the same fitness routine will not develop the same way at the same rate. For example, two males on the same strength-training program (lifting weights) will not get the same increase in muscle strength or size. Some men, no matter how much weight they lift, will never get as big or as strong as some of their gym classmates.

More of the Best Exercises for Strong Bones - Part Two

Yoga and Pilates There are not many yoga or Pilates bone density studies. However, knowing that resistance exercise is effective, we can logically assume that some aspects of yoga and Pilates are beneficial. All yoga and Pilates exercises that require lifting of the legs or upper torso in the supine or prone (face up and face down) positions may build bone density in the lumbar spine. Additionally, Pilates machines that use the resistance of springs are similar to gym machines that use cables.

Basic Principles of Mind-Body Exercise - Part One

Yoga, Tai Chi, and Qi Gong are classical examples of exercise that strengthen the mind-body connection. Pilates, NIA, and Feldenkrais are modern formats. But what exactly is mind-body exercise and what makes it different from other forms of exercise Mind-body fitness consultant Michele Hebert says When the mind is truly focused, it exists in the present moment, clear and free of distracting thoughts unrelated to events in the here and now. The mind becomes aware of the body's posture and the physical activity that is taking place. Joseph Pilates has said that where the mind goes, the body follows.

Basic Principles of Mind-Body Exercise - Part Two

Pilates Pilates exercises were invented by German Joseph Pilates to strengthen his sickly body and later, to rehabilitate injured soldiers during World War I. Pilates introduced the technique to the dance world when he immigrated to the U.S. George Balanchine and Martha Graham were some of his disciples. Pilates is a combination of yoga, Zen, ancient Greek and Roman exercises with the grace and fluidity of tai chi. The flowing movements strengthen and stretch the whole body but place particular emphasis on the abdominal and lower back or core muscles. The exercises are done on a mat using the body's weight as resistance or on specially designed equipment called the Reformer and the Cadillac that resemble a sled or hospital bed with springs, bars, and cables. There are also many types of small equipment like bands, balls, circles, and rollers to add variation to matwork Pilates. Improved posture and strong abs are some of the benefits you can expect from Pilates.

The Real Meaning of Fitness

To achieve the so-called fit look as well as higher levels of stamina, strength and flexibility, a typical program could look something like this 45 to 60 minutes of moderate to high intensity cardio exercise (walking, running, cycling, dancing) four to six times a week, one hour of resistance flexibility training three times a week (weights, Pilates machines, yoga,). Needless to say, proper nutrition is also very important.

Pride Goes Before an Exercise Injury

Just like there are fashion trend victims, there are also exercise trend victims. Not all exercise programs are safe for you even if they are the latest trends. They may be fine for other people but not for you. For example, if you have flat feet and lower back problems, kickboxing just isn't appropriate for you. I have a client like this and I have banned her from joining the kickboxing classes. Luckily, she is mature enough to accept her body's unique needs and doesn't feel like she has to prove anything to anyone. An exercise trend victim chooses his or her workout because it is trendy. It doesn't matter whether the type of exercise agrees with their body or not. What's important is that they feel cool and with it because they are doing the latest thing. Unfortunately, when a fashion trend victim makes a mistake, he or she simply ends up looking ridiculous but when an exercise trend victim makes a mistake, he or she could end up with an expensive medical bill.

What I Learned From My Fitness Injury

Last week, I was reminded how I became a much wiser exerciser after injuring my shoulder when I heard Cathy Murakami, yoga and Pilates presenter at the Idea Yoga Conference in San Diego, California, talk about how a fitness-related injury made her develop a healthier perspective toward being fit. Technique is Very Important I cannot emphasize how important good technique is. Not only will it prevent injury but you will also get better results. A lot of people find learning the basics boring and want to do the more advanced exercises right away. Big mistake. No wonder sports medicine doctors are seeing more patients coming in with injuries from Pilates, yoga and kickboxing.

What You Should Know About Strength Training

Machines The resistance on machines can come from weight stacks, pressurized air, or springs (like Pilates machines). Machines have an automatic safety feature in that the weights won't fall on you if you get tired. That's why hotel and resort gyms that don't have instructors for their guests prefer to use machines. They have peace of mind that they won't find a guest pinned under a barbell. Body weight A push-up is an example of a body weight exercise. So is an abdominal crunch. Yoga and Mat Pilates are other examples.

The Science Behind Your Workout - Part One

If you want significantly larger muscles, you need a body builder's program. If you only want average strength muscles, a basic strength training routine will suffice. If you want flexible strength, try yoga or Pilates. If you want to improve your stamina, choose a form of cardiovascular exercise. If you want to improve your athletic fitness, you require exercises that mimic your sport.

Mind-Body Techniques for Everyday Life - Part Two

The simple principle of relax, focus, and breathe is the foundation of most mind-body disciplines like yoga, Pilates, and tai chi. Other techniques that synergistically work hand-in-hand include mindfulness, non-judgmental observation, and visualization. Being mindful during exercise isn't only for yoga or tai chi practitioners. It is also appropriate for people who do other types of exercise like lifting weights. Keeping your focus and awareness on your muscles and breath as you pump iron significantly improves the quality of your workout. Joseph Pilates said, To shape the body, you have to shape the mind . Experienced body builders couldn't agree more.

To Stay Young, Lift Weights

Other forms of strength training Lifting weights or pumping iron is not the only form of strength training that senior citizens can do. Rubber resistance or exercise rubber bands are just as effective. Other non-traditional forms are strength exercises done in the water (what is commonly known as aqua aerobics ), modified yoga poses, and Pilates. Tai Chi can also be strength training for the legs.

Exercise Breathing Techniques - Part One

Joseph Pilates said, Even if you follow no other instructions, learn to breathe correctly . But what does correctly mean Yogis believe the mouth is only for eating and talking and that all breathing should be done only through the nose. In Pilates, you inhale through the nose and exhale through the mouth. There are other breathing rules for strength training, running, cycling, and the martial arts. Forced exhalation A Pilates class is a noisy class. A taekwondo class is even noisier. The noise is caused by forced exhalations . The technique is also popular in other martial arts and heavy lifting weights. The contraction of abdominal muscles assists the diaphragm to push upward to expel air from the lungs. Forced exhalations are useful when you need to create power to kick, throw, pull, push, or punch. Some runners use a similar technique called rhino breathing . The term is self-explanatory.

Exercise Breathing Techniques - Part Two

Ribcage breathing This is a hallmark of Pilates and is also known as lateral breathing and intercostals breathing. There are some yoga teachers who say that this is the true diaphragmatic breathe. The chest and lower abdomen are kept still and only the ribcage and diaphragm do the work. The ribcage expands sideways like an accordion.

The Mystery of Metabolism

Lifting weights or some other type of resistance exercise like rubber bands, yoga, aqua exercise, or Pilates with machines is a good idea to build more muscle mass to rev up your natural metabolic rate. Resistance or strength exercise is even more important as people age because muscles atrophy from disuse the older one gets. Loss of muscle mass is one reason why middle-aged people find themselves gaining weight in spite of eating the same amount they used to while they were young.

Group Exercise: The Good, the Bad, and the Ugly

The term was created to encompass all forms of exercise taught in a group setting. Under this definition falls traditional aerobic dance, specialty dance exercise like belly dancing, latin, and hip hop, yoga, Pilates, tai chi, athletic training, and group strength training basically anything that is taught by an instructor to a group.

How to Change Your Bad Habits into Good Ones

Keep a record of how often you exercise. This will tell you how many times you are really exercising. I say really because it is very easy to fool ourselves into thinking we workout regularly when we don't. Since I teach my early morning group exercise class five times a week, there is no need for me to write it down but I do keep a record of the workouts I do for myself. After tallying last year's workouts, I realized that I was very consistent with my weights but not that consistent with my Pilates matwork exercises. I would not have known this if I didn't keep a record. Obviously, one of my New Year's resolutions is to be more regular with my Pilates workouts.

The Total Approach to Flat Abs

Strengthen the muscles of your upper body (shoulders, back and chest) to pull your shoulders back and open. Stretch hip and leg muscles because when these muscles are tight they pull the pelvis out of alignment making the belly jut forward. This is one reason why I encourage people to do weights and some form of elongating exercise like Pilates or yoga because the combination of the two formats can improve posture dramatically.

The Myth of Spot Reduction

Aerobic exercise is any kind of exercise that uses large muscles of the body in a continuous rhythmic manner like walking, running, cycling or aerobic classes. Resistance training is exercise using some kind of resistance like weights, rubber bands or body weight. Examples of body weight exercises are those done in yoga and Pilates.

What's Popular In Personal Training, Fitness Equipment

Personal training is the art and science of one-to-one fitness training. Gym instructors do a form of personal training whenever they give you instructions on how to use the machines and make corrections in your exercise execution. If they are also responsible for making your exercise program and making changes in that program as you progress along, then they are doing personal training in earnest even if they are handling several clients at the same time. You may or may not be paying extra for this service depending on the kind of gym you go to. Pilates, yoga, dance and athletic-training instructors are not usually called personal trainers, but that's what they are when they do one-to-one training. The most popular pieces of equipment that personal trainers use to train their clients are, in order of popularity Stability ball, elliptical trainer, core equipment like Reebok Core Board or Bosu, Pilates reformer or training tools, weighted bar, and indoor cycle.

How to Choose and Use Exercise Videos

If you don't have the time, money or inclination to work out at a fitness center, you can still get adequate fitness instruction right in the privacy of your own home. Technology, in the form of exercise videos, can solve your problems. There is an exercise video available for almost any kind of workout you can imagine. You can find videos on aerobics, muscle toning, stretching, and specialty workouts (boxing, skip rope, dance, yoga, Pilates, senior citizens, pregnancy, tai chi, etc.).

When It Comes to Lifting Weights, One Set May Be Just As Good As Three

One set doesn't necessarily mean only one exercise per muscle group. In fact, in the 1998 ACSM convention, the multiple exercise one set program was recommended for more experienced exercisers. I like this system because I can still be time-efficient but I can challenge a specific muscle group from different angles with several exercises. For example, if I choose to do six exercises for the abs, at 12 repetitions a set, that is still only 72 repetitions compared to 216 if I had to do three sets each. If my repetitions were pesos, I would be getting more value for my money with the multiple exercise one set approach. By the way, this is one of principles behind Pilates-based exercises. Many exercises but only one set of 5 to 10 repetitions per exercise.

Fitness Myths That Refuse to Die - Part Two

Exercise and weight loss Many people work out in the belief that they will get thin. It is true that exercise is a big help in shedding unwanted pounds but it is not the end all and be all in becoming slim (I use the word slim to mean normal weight for your particular build I do not mean skinny ). What people forget or don't want to hear is that if the calories coming in are greater than the calories going out, it is possible to exercise regularly and still be plump. It is a myth that exercise will make you thin. Since many local and foreign celebrities are doing kickboxing, yoga or Pilates, people are always asking me if these kinds of exercise will make them lose weight. My answer It all depends on how much you are eating. It may seem hard to believe, but I have seen overweight kickboxing teachers. I have also seen plump Pilates and yoga instructors. There are many aerobics instructors who teach several classes a day but are still overweight.

Side Plank with Side Leg Lift

This yoga-and Pilates-inspired exercise firms and tightens the mid-section (abdominals and lower back), shoulders and hips. If you do the exercise Pilates-style, lift and lower your leg for five to 10 repetitions on each side. Exhale as you lift the leg, inhale as you lower it.

Chinning Bars: Back, Biceps, and Beyond

Using long, flat resistance bands of the type popularized by proponents of Pilates, you can perform full range of motion pull-ups with help from the elastic band. This style of pull-up emphasizes the top of the movement, since the resistance band offers the least amount of help at that point.

Exercise Mats: All You Need to Know

Generally, thin yoga exercise mats are 3 16 to 3 8 inch thick. This is perfect for standing poses that might be affected by thicker mats. Exercise floor mats that are 5 8 inch thick are better for ab workouts and pilates-style exercise routines. The additional padding is welcome when you put your weight on your hips or tailbone.

How To Build Body Like Hugh Jackman?

During the last week of phase, Jackman took a break which he only did weight training for 1 day and fill other days with yoga, pilates and Tai Chi. Also, during this break week, Jackman did cardiovascular exercise on treadmill at medium intensity to burn the fat which he has accumulated during the 6 weeks of each phase. Once the fat was gone, the 6-pack abs would be obvious.

How To Build a Female Boxer Body Like Hilary Swank?

After shooting Million Dollar Baby, Hilary Swank has slowed down much for her workout. She no longer lift weight 6 days a week, no longer eating egg whites, not drinking flax oil and not waking up midnight to drink protein shakes. She has lost some weight inclusive her hard gained muscles. But, this change of routine does not mean that she does not like exercising. Nowadays, she spend time twice a week in lifting weight. She also enjoys cycling and Power Pilates. Lately, she picks up Krav Maga, an Israeli hand-to-hand self defense technique. Michelle Ryan is another actress who loves this martial art.

ITB Syndrome ~ Your Knee Is Not Injured!

Strengthening Be sure to practice your hip exercises & quad exercises. Your abductor muscles may be weak and you can practice simple daily back extensions by reaching one leg behind you to squeeze your glutes and extend them out to the sides to get into the lateral portion of your hips. You can also practice these lying down. Simple leg circles will suffice. Pilates and Yoga can be quite beneficial in strengthening and stretching the affected areas Pilates and Yoga classes can also help you to gain awareness on your body alignment and you can work to balance out any muscular imbalances.

Megan Fox Gained 10 Pounds Within 3 Weeks For Her Role in Transformers

During an interview, Megan Fox has also told reporters that she is lazy to exercise. But, she knew that Michael Bay is well known to push his crew to the limit. So, like it or not, she still had to spend some time to work out. She did not do much weight training. She did cardiovascular exercise to burn body fat, crunches and planks for her abs. She also went for Pilates and spinning classes. As for her diet, she was asked to include almonds, lean meat and eggs in her daily menu. As you can see, these foods are rich in protein.

What Is Functional Fitness and Why Is It Important?

Now, what I want to share with you is the concept of functional fitness. Functional fitness is an approach that trains for life. It prepares our bodies so we can perform daily activities walking, bending, lifting, climbing stairs without pain, injury or discomfort. Functional training includes balance, posture and coordination. Yoga and Pilates are two good examples for functional fitness. And yes, compound exercise using free weight or bodyweight can be considered as functional training too . The idea behind this training is to get exercisers use multiple muscle groups in an integrated fashion. This approach runs counter to the idea behind machine-based weight training, which was built to isolate single muscle groups. The muscles get stronger using machines or free weights, which is an essential component of any fitness program, but the all-important synergy of the body will not be accomplished.

Review of Celebrity Fitness at One Utama 1U

Did not take many photos at this place because most of the machines are pretty similar with other clubs.The only key difference is the pilates studio. Spoke to the sales lady, was told members have to pay additional charge to learn pilates every month. About RM200+ for maximum of ten classes each month.

The Sound of Fitness

If you want to make the most of your exercise time, choose the right kind of music to work out to. For example, slow relaxing music is excellent for stretching and mind-body formats like yoga, Pilates, and tai chi but not for strength training. A study that compared stimulating music, sedate music and silence while measuring grip strength found that the slow music had a weakening effect on the participants. They were stronger when they listened to energetic music or no music at all.

Top Fitness Trends

Balance training ACE predicts that balance training will continue to be a strong trend and will be the fastest growing and most popular exercise options for adults. Programs include Tai Chi, Pilates, yoga, and ballet-inspired exercises. Equipment includes foam rollers, stability balls, BOSU balls, wobble boards, Gliding Discs, etc.