Published: Tuesday, 6 October 2009
In this article we will link all that we learned about the Breath to our Core musculature. This is the golden key to working from the inside out!
What it is: We hear so much in the gym and media about our core muscles and core stabilization, but not many of us know exactly what ‘core’ means. Most of us think that the abdominals are our core, which is part of the answer, but not the complete picture.
In general, our bodies are made up of two systems of musculature:
Published: Wednesday, 23 September 2009
Anything that grows high has deep roots. In order to understand Pilates, it’s important to start with a solid foundation. In this and the following installments, I’ll take you through the basic building blocks of Pilates that need to be mastered before employing more complicated choreography (the fun stuff!). Today, we’re going to talk about the most important aspect of the Pilates foundation—the breath.
Published: Tuesday, 8 September 2009
To understand Pilates, it’s important to have a bit of a background on its creator, Joseph Hubertus Pilates. Pilates was about fifty years ahead of his time and did not enjoy financial success during his life and would not receive appreciation of his work until long after his death.
Published: Tuesday, 18 August 2009
Here are several more exercises that you can add to your regime to help recover your pre-pregnant body. As stated in our previous installment, just because you are 8 weeks post-partum may not necessarily mean you are ready for this workout plan.
Published: Tuesday, 11 August 2009
This part of the post pregnancy exercise plan is where most begin to see the light at the end of the tunnel; 8 weeks and beyond. But please remember, just because you are at the 8-week mark does NOT mean that you are ready to progress to this. Everyone has their own special set of circumstances, energy level, and strength to take into consideration. It may be best for you to spend a few more weeks practicing the 6/7 week exercises. Staying with the 6/7 week exercises may be the reason you stay healthy and fit instead of ending up with an injury.
Published: Tuesday, 4 August 2009
Here are some more exercises that are safe to practice right after delivery to help you on your way to recovering your pre-pregnant body. Remember: Rome wasn't built in a day. It is of utmost importance that you do not stress your system. Start by doing a little bit each day. The right amount of the appropriate exercises for this time will go a long way and help you to safely move toward making yourself stronger. Pregnancy, the labor and delivery, and all that comes along with having a new baby can make you feel helpless, hopeless, and have thoughts that you will never be yourself again.
Published: Tuesday, 28 July 2009
It is extremely important to balance and monitor your activity and rest for the first 3 months after delivery. This time is often called the 4th trimester. You want to be sure that you are holding nothing heavier than your newborn for the first month after delivery. Also during this first month you want to be extra gentle with yourself. Do not push yourself physically. You want to gently increase your exercise routine. Don't be on your feet for more than 30 minutes at a time.
Published: Tuesday, 20 October 2009
Here are some awesome upper body exercises sitting on the stability ball and using light tubing with handles. The stability ball gives a constant unstable environment while doing the arm work. This causes the core muscles to engage immediately to hold the body in a centered, stable position while working the arms. Be sure to work slowly. Think alignment first and rest between exercises. And as always the first rule in pregnancy fitness is to stay hydrated. So keep your water bottle close!!!
BICEP CURLS
Published: Tuesday, 20 October 2009
In our last installment we looked at the many benefits of the stability ball for pregnancy and labor. The warm up exercises on the stability ball we did in the last installment (Rib Cage breathing, Shoulder Glides, Side Bends, Pelvic Curl and Arch and Hip Stirs) are a great way to warm up before starting the following exercises.
MARCHING
This is a seated stability exercise that helps to activate and strengthen the transverse abdominus (TA).
Published: Tuesday, 20 October 2009
One of the best and most important tools during labor is a stability or birth ball. One way to be confident in using the ball during labor is to incorporate it into your daily life. This is why exercising on it and practicing moves you'll be using during labor throughout your 9 months is very beneficial.
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