5 Standing Pilates Exercises for Warm Ups and Cool Downs

5 Standing Pilates Exercises for Warm Ups and Cool Downs

B.S.E | 5:38:00 PM

Most Pilates standing exercises have been adapted from matwork exercises, allowing you to use your body weight as a source of resistance. If you’re hoping to make certain daily tasks a little easier to perform, or would like to improve your balance, consider adding standing exercises to your Pilates routine.

What is Standing Pilates?

Standing Pilates adapts many of the classic Pilates matwork exercises to take them into the vertical plane. One of the first things Marta pointed out to me about standing Pilates is that it provides a link between the Pilates mat work and everyday movement -- an enhancement of the Pilates functional fitness approach to exercise.

Take your workouts from the mat to vertical with these five standing Pilates exercises. They will help tone your legs, including inner thighs, and engage your core powerhouse muscles. They are good for balance as well. Best of all, standing Pilates exercises make a perfect transition for taking your Pilates from the mat into daily life.

• Rolling Like a Ball
• Standing Pilates Lunge
• Wall Roll Down
• Standing Pilates Squat
• Standing Pilates Footwork

1. Rolling Like a Ball - Standing

Stand straight with your feet planted approximately hip-width apart to begin Standing Rolls. Pretend that your back is pressed against a wall and roll forward one vertebra at a time, like you’re going to touch your toes without your legs losing contact with the imaginary wall. You should feel your hamstrings stretch. As you roll back upwards, keep your core tight and move slowly. Repeat a few more times. This move helps to create a better sense of balance, since your core must be engaged in order to roll forward slowly.

2. Standing Pilates Lunge

The Pilates lunge is a favoured exercise to strengthen the quadriceps muscles, gluteal muscles and hamstrings muscles. It also aids in hip stabilization and knee strengthening. Moreover, this routine also helps you gain a better sense of balance and an increased awareness of your body.

more about Standing Pilates Lunge

3. Wall Roll Down

The Roll Down involves sequential flexion which in turn creates space between the vertebrae’s of the spine. It releases tension in the neck and shoulders, the spine and also works the abs and stretches the hamstrings while improving blood circulation throughout the whole body. The Roll Down also teaches you the correct way to pick something up off the floor without hurting your back. Make sure to bend the knees when lifting and breath out as you come back up to standing.

instructions : The Wall Roll Down exercise

4. Standing Pilates Squat

This exercise aims to tone leg muscles and provides a great workout for the core muscles and the entire lower body. It looks simple but should be executed with control and awareness. It can be made more challenging by incorporating small weighted Pilates balls, which will work to tone the shoulders as well.

More Instructions: Standing Pilates Squat

5. Standing Pilates Footwork

Standing Pilates "Footwork" is an exercise that is done to begin the advanced mat workout and it can also be performed on the reformer. Standing Footwork is a variation of this exercise that is fast and easy to do at home. It's a great thing to do when you get home from work in the evening! It strengthens abdominal muscles, improves balance as well as stretching and strengthening the oft forgotten feet.

More instruction: Footwork

5 Flabby Arms Exercises For Immediate Results

5 Flabby Arms Exercises For Immediate Results

B.S.E | 9:44:00 PM

so you know those flabby bits under your arms that wave in the wind every time you say goodbye? Those fleshy wings that convince you to purchase a matching sweater every time you buy a new tank top or sleeveless dress? Yeah, well, those aren't just the bane of your existence, they happen to the best of us  even celebrities.

 Many of us struggle with flabby arms because it just happens to be an area of the body that loses elasticity and holds on to weight. Just because it's a bit harder to get toned arms, doesn't mean that you should throw in the towel!

Let's discuss five simple exercises that can make your arms look absolutely fabulous. Don't let flabby arms keep you from having a great time this summer! Read on to learn more.

1. Arm & Leg Lift

An article from Health indicates that this exercises is not only great for your arms, but also your legs and back. To do this exercise, simply start on all fours and extend your right arm and left leg simultaneously. Hold for five seconds taking care to keep your limbs strong and your back straight. Alternate between the opposite arm and leg.

2. Half-Moon Rotation

The half-moon rotation exercise focuses on the shoulders, biceps, and triceps to help you get lean arms. Fitness Magazine says to do this exercise, stand with your feet slightly apart and your arms extended out. Rotate your thumbs until they face upward and then again so that they face forward. Try to do 30 reps with your arms extended.

3. Side plank lifts

Health indicates that this move is good for your back and shoulders. The result will be beautifully sculpted arms. To do this, begin in a side plank position with your legs stacked and your knees slightly bent. Use your elbow for support as you raise your body off the ground and extend your arm forward. For beginners, you can start with no weight until you are comfortable to include a Dumbell.

4. Overhead Tricep Raises

Get your arms working with this exercise described by Prevention. Stand with your legs slightly apart with a dumbell in one hand and your other hand holding the base of the opposite arm. Bend the arm behind your head and then extend upward. Be sure to keep your arm steady and the muscles engaged. Add more weight as you gain strength.

5. Ball Push-Ups

Health indicates that this exercise is good for those who are looking to build upper-body strength. To do, get in the plank position. Place one hand on the ground and one hand on the ball as you lower yourself into an uneven push-up. Alternate which hand is on the ball for at least 5 times per side You can use a medicine ball, other sports ball, or even a stack of books. The trick is just to make the push-up an uneven balance of muscle to really work those arms.

Ready to work those arms? Try these exercises today. Share with friends so they can try them out too!

images source: SHETTUERSTOCK, REMEDYDAILY
recources: remedydaily.com 

Should You Exercise On An Empty Stomach?

Should You Exercise On An Empty Stomach?

B.S.E | 4:19:00 PM

If you workout first thing in the morning, you probably do it before eating a full breakfast.

There’s been an ongoing debate about whether it’s necessary to fuel up before going for that run or hitting the gym. Many studies say fasting before a workout helps you burn fat, while others suggest there’s some risk involved. 

However there is new evidence that an empty stomach makes a more efficient workout. There are some downsides, so should you exercise hungry or lightly fed?

CAN EXERCISING HUNGRY HELP TO BURN MORE FAT?

The answer seems to be that hungry workouts really can be more efficient.  ‘Training fasted’ (as opposed to ‘training fed’) seems to make the body burn more of its fat stores. If you ‘train fed’, carbohydrate is available as glucose in the blood and the body turns to that instead. Some small-scale studies are bearing out this theory.

There is even evidence that ‘training fasted’ can make your body more efficient for future ‘training fed’ sessions. These are the times when your body needs to make use of carbohydrate. Inability to do this efficiently can bring that ‘runners wall’ much closer, or give you a sudden dip in the middle of your weights or cardio session.

High Intensity Or Long Duration Exercise (>2 hours)

This type of exercise (HIIT, heavy weight lifting, crossfit) will use up stored carbohydrates and creatine phosphate. It will be hard to do if you do not eat before hand, and if you are very low in carbohydrates, you may use up protein / muscle as fuel (which you don’t really want).

If you do this type of exercise first thing in the morning, I would recommend eating something small and high in carbohydrates (such as fruit) prior to this workout. If you are exercising in the afternoon, I would recommend eating something high in carbohydrates and moderate in protein around 2 hours before. Some examples include yoghurt and berries, healthy sports bar or a piece of toast with eggs.

SO Is it Bad to Exercise on an Empty Stomach?

It can be a hotly debated topic: is it better to exercise on an empty stomach, or is not eating anything at all before a workout just setting yourself up for a lackluster performance?

Hence, if you perform any exercise, ensure that you grab some food before you do some exercise. And as always, consult your doctor first before you do any exercise or fitness program.

ONE THOUGHT ON “SHOULD YOU EXERCISE ON AN EMPTY STOMACH?”

recources: google.com, Yahoo.com