Recommandations

The distance between your chest and legs should always be the same. Perform the movement
using only your abdominals. Do not tilt your head back and do not nod it while performing the
movements.

Muscles required: femoral biceps, gastrocnemii, abdominals, buttocks.

Starting position:

Sit on the floor, hold your ankles and draw them up. Find your balance. Tense your abdominals. Your back should remain really straight and your arms should be tense.

Lift your legs:

Take a small breathe in, lift your legs and shoulders by tensing your thighs and calves. Start to lean backwards using your abdominals. Do not relax them and do not lift your shoulders.

Roll backwards:

Roll back until your shoulder blades are touching the floor. Do not touch the floor with your head or neck. To finish the exercise, roll in the other direction onto your coccyx. Keep your legs in the same position and at the same angle during the movements.

PILATES MOVES : Leg movements

Recommandations

Keep your shoulders straight and do not strain your neck. The top of your head should be drawn
up. Your toes should be pointed. In this exercise, the movements are performed with only one leg,
the other is relaxed. Repeat 3 to 5 times for each leg.

Muscles required: hamstrings, buttocks.

Starting position:

Lie on the mat, stomach on the floor, stretch out both your legs and support yourself on your elbows. Tense your buttocks. Your shoulders should be lowered and the top of your head drawn forward and up.

Lift your left leg:

As you breathe in, move your left leg towards your left buttock. Your buttocks should be tense. Do not lift your thigh off the floor.

Back arched:

Point your toes. After two repetitions, squeeze your leg against your buttock as hard as possible, then as you breathe out, slowly lower it to the floor.

Repeat the same movement with your right leg, performing the exercise slowly. Control your movements and move smoothly.

PILATES MOVES : Double leg movements

Recommandations

In this exercise, both your legs should be working. Your toes should be pointed. The top of your
head should be stretched up. Stretch and pull your belly button back towards your spine. Your
movements should be smooth.

Muscles required: shoulder muscles, arms, upper part of the back and hamstrings, buttocks.

Starting position:

Lie down, hands together behind your back, your elbows placed on the floor. Turn your head to the side.

Bend your legs:

Lower your shoulders, stretch your neck and tense your buttocks. As you breathe in, try to reach your buttocks with your heels, bending your legs. Do not lift your thighs off the floor.

Stretch behind you:

As you breathe out, once your legs are on the floor, straighten your arms and lift your chest. Stretch your arms back. Draw your shoulder blades together tightly. Your elbows should be turned out. Slowly place your chest on the floor, then return to the starting position.

PILATES MOVES : SiDE LEG MOVEMENTS

Recommandations

Keep your legs and buttocks tense. Balance your body with your hand and do not lean to the side.
The leg that your raise should not touch the floor. Repeat 5 to 7 times with each leg.

Muscles required: thigh muscles, quadriceps, buttocks.

Starting position:

Lie on your right side, place your head on your arm and support yourself on the floor with your left arm to hold the position. Your back and neck should be stretched. Your toes should be pointed.

Lift your legs:

As you breathe in, lift both your legs to 30cm above the floor, without lifting your chest off the floor. Keep your body in line. Do not wobble and do not arch your back.

Movement of your legs:

As you breathe out, start to lower your right leg. Lower your leg but do not touch the floor. Then, lift and lower both your legs three more times. Do the same on your left side.

PILATES MOVES : The TRiANGLE

Recommandations

Draw in your stomach, do not bend your knees and do not move your thighs. Stretch your spine with harmonious movements and do not hold your breath. Repeat the exercise 3 to 4 times.

Muscles required: hamstrings, adductors, latissimus dorsi, trapezii, pectoral girdle muscles.

Starting position:

Sit on the mat, your legs half bent. Keep your back straight, your head and neck should remain in line with your back. Place your hands on your knees. Breathe in.

Part your legs:

Place your legs on the floor, as far apart as you can. Your hands should remain on your knees. Breathe in.

Stretch forward:

As you breathe out, start to lean forward, stretching your back. Your arms will move forward and your back follows your hands. Move smoothly. Your toes should be pointed. Lower yourself towards the floor until you feel your leg and back muscles have extended as far as possible. Return to the starting position.

PILATES MOVES : Suspended heel kIcks

Recommandations

Completely relax the upper part of your back. Your thighs should be tense. Lift your hips off the
floor as far as you can, but do not bend your legs. Repeat 4 to 6 times.

Muscles required: Thigh muscles, lumbar muscles, buttocks, abdominals.

Starting position:

Lie on the mat, stomach on the floor, your forehead on your hands. Your legs should be tense and together, and your toes should be pointed.

Detail:

Lift your hips off the floor as you breathe in and keep your legs straight. Hold the position for a few seconds. In this exercise, it is your lumbar spine and hamstrings that are doing the work.

Heel kicks:

Keeping your legs raised, start to tap your heels together. Count 5 taps as you breathe in and 5 taps as you breathe out.

PILATES MOVES : SciSSORS, LEGS STRAIGHT

Recommandations

When performing this exercise, do not hold your breath. Breathe deeply and steadily, your ribs
parting as you breathe. Draw in your stomach and point your toes. Repeat the exercise 3 to 5
times.

Muscles required: back muscles, hamstrings, quadriceps, abdominals.

Starting position:

Lie on your back and lift your legs to a vertical position. Your arms should be straight and placed beside your body. Lower your coccyx to spread your weight over your back.

Shoulder stand:

Slowly start to lift your chest using your abdominals. Straighten your chest and legs into a shoulder stand. Support your chest with your arms, at waist level.

Scissor movement:

As you breathe in, start the leg movements. Slowly move, to the rhythm of your breathing, then slowly bring your chest back down, vertebra by vertebra, without any sudden movements, then lower your legs.

PILATES MOVES : Half shoulder stand, legs apart

Recommandations

When twisting, do not forget to tense your abdominals. Do not rush this exercise. Draw in your
stomach. Repeat the exercise 5 times, following the rhythm of your breathing.

Muscles required: buttocks, abdominals (lower), inner and outer thigh muscles, back muscles.

Starting position:

Lie on your back, lift your legs to a vertical position and place your hands beside your body.

Roll up your spine:

As you breathe out, lower your legs above your head, using your abdominals, Perform this movement slowly, rolling yourself up, vertebra by vertebra. Place your legs shoulder-width apart. Your buttocks should be higher than your feet.

Bring your legs perpendicular to the floor:

As you breathe in, slowly roll down your back in the other direction, vertebra by vertebra, until your chest is on the floor, remaining as tense as possible. When your legs form a 90° angle, hold the position, then return to the starting position.

PILATES MOVES : The BicYCLE, chest lIfted

Recommandations

It is better to perform this exercise slowly, concentrating on the muscles you are activating and
your breathing. During the exercise, make sure that your neck is not too tense.

Muscles required: femoral quadriceps, lateral dorsals, buttocks, gastrocnemii.

Starting position:

Lie on your mat and press your lower back into the floor, this will activate your deepest muscles. Your arms rest beside your body.

Shoulder stand:

Lift your legs while supporting your chest, place your hands on your waist.

Movement of your legs:

Start the movements as you breathe in. Point your toes. Raise your left leg over your head and lower your right leg, bending it. Repeat this exercise 20 times for each leg.

© Irina Samavska – Lenivitz Production

Double leg siDE lIfts

Recommandations

To advance this exercise, place your left hand on your hip. As you lift your legs, slide your hand
down your thigh. Breathing should be deep, steadly and calm. Repeat 5 to 8 times on each side.

Muscles required: inner and outer thigh muscles, buttocks, abdominals (obliques).

Starting position:

Lie on your side, your legs straight and slightly forward, at a 30° angle to your chest. Your toes should be pointed and your heels together.

Arch your back:

Support your head on your left hand and keep your balance with your right arm on the floor. Your back should arch naturally.

Lift your legs:

Lift both legs simultaneously, your upper leg should be parallel to the floor. Start the movements with the lower leg, which should not touch the floor.

Forward siDE scissoRS

Recommandations

Tense the top of your head, from the nape of your neck, but do not arch your shoulders. The upper
part of your body should not move. Do not lower your leg below your pelvis. Repeat the exercise
3 times.

Muscles required: quadriceps, pelvic muscles, buttocks.

Starting position:

Lie on your side, keep your elbow in line with your shoulder, back and buttocks. Place your arms behind your head and part your elbows.

Position of your legs:

Bend one leg in front, at a 45° angle to your chest, your toes pointed. As you breathe out, raise your left leg towards your chest, parallel to the floor.

This movement is performed by contracting the buttock muscles and the upper part of the thigh.

Final movement:

Bend your leg, then straighten it away from you. The other leg should remain straight. As you breathe in, straighten the leg and, as you breathe out, bend it. Pay attention to your body, you should not feel any tension.

Leg strengthening

Recommandations

Lift your leg as high as possible. When your heel approaches the floor, do two little backward
springing movements. Keep your arms vertical and do not lower your leg. Repeat 3 times for each
leg.

Muscles required: gastrocnemii muscles of the calf, Achilles’ tendon, inner thigh muscles and
hamstring, abdominals.

Starting position:

Lie on your stomach with your legs together, place your hands on the floor. Draw your belly button back towards your spine and lift your body. Straighten your arms until your body forms a straight line.

Lift your left leg:

As you breathe out, move your feet back and stretch your heels towards the floor. Lift your left leg, fixing its position and keeping it straight all the way along, while pointing your toes.

Alternate your two legs:

Do not turn your pelvis and keep your chest parallel to the floor. As you breathe out, move you bodyweight back and stretch your right heel towards the floor. As you breathe in, return to the starting position and change leg.

Arm strengthening

Recommandations

When performing this exercise, do not bend your shoulders and keep your arms really straight.
Tense your buttocks, do not bend your legs and do not arch your back. Keep your head in line with
your body and look straight ahead.

Muscles required: buttocks, pectoral girdle muscles, shoulders and arms, abdominals, leg muscles.

Starting position:

Sit on the floor, place your hands behind and turn them towards you, in line with your shoulders.

Lift your pelvis:

Lift your pelvis off the floor. Keep your body straight, tensing your legs and plexus. Support yourself on the floor with your toes.

Lift your leg:

As you breathe in, without changing the position of your chest, lift one leg as high as possible. As you breathe out, draw your toes towards you, then slowly lower your leg.

Seated siDE bend

Recommandations

Your breathing should be calm, steady and deep. Stretch the top of your head upwards, in line with

your chest. Draw your belly button back. Repeat the exercise 3 to 5 times.

Muscles required: abdominals, arm muscles, lateral dorsals.

Starting position:

Sit on your side, with your legs bent. Place your feet one on top of the other with your left hand just below your shoulder.

Breathe out:

Place your right hand on your ankle and lift your left hand up. As you breathe out start to bend to the left, stretching out your chest.

Stretch your abdominals:

As you breathe in, bend as far as possible, so that your abdominals and arm muscles are stretched as much as possible. It is essential in this exercise to keep your balance. Return to the starting position.

Leg bend, body straight

Recommandations

Pay attention when performing this exercise: you should move your body but never bend it.
Cencentrate on your abdominals. Repeat 3 times on each side.

Muscles required: abdominals, pectoral girdle, arm, chest and shoulder muscles.

Starting position:

Sit on the floor, back straight, arms behind your back, supported on your hands leaning back a little, legs bent.

Attention:

Keep your back straight, do not strain your neck and do not bend the small of your back. To keep your arms tense, press your hands into the floor. As you breathe in, straighten and tense your legs, keeping them together.

Final movement:

Turn your knees to the right, keeping your heels together. As you breathe out, return to the starting position. To make the exercise easier, you may also support yourself on your elbows.

ROCKiNG, ARMS STRETCHED OUT

BEHIND

Recommandations

Stretch out your neck and spine. Breathe deeply, steadily and calmly. Your heels should be
together and your toes apart. Repeat the exercise 4 times.

Muscles required: main muscles of the legs and back, buttocks, abdominals.

Starting position:

Sit with your back straight and your legs stretched out in front of you. Support yourself on the floor, near your buttocks, straighten your chest upwards. As you breathe in, start to lift your legs and lie back at the same time.

Detail:

As you breathe out, start to rock your stretched legs over your head and then return them to the front. Stretch your arms so that they are parallel to your legs. Draw your arms behind you and interlock your fingers. Do not lift your hands too high.

Roll down your spine:

After you have drawn your arms behind you, lower your legs, but do not touch the floor. Your back should become rounded. Lean your body forward and stretch the top of your head forward. Circle your hands to the front and place them on your ankles.

Roll up with leg bend

Recommandations

When performing this exercise, do not forget to keep your body parallel to the floor. Breathe
steadily and move slowly. Repeat 4 to 5 times, or as many times as possible.

Muscles required: abdominals, lumbar muscles, buttocks.

Starting position:

Place your thighs on the ball. Walk your hands forward on the floor, until the ball reaches your ankles.

Detail:

Your hands should remain under your shoulders. Make sure that your body is parallel to the floor. Do not lower your pelvis, tense your abdominals.

Final position:

Breathe in. As you breathe out, bend your legs and bring your knees up to your chest. As you breathe in, straighten your legs and move the ball back.

The lance

Recommandations

The angle of your chest should not exceed 90°. If you are a beginner, hold the position and count
to 5 or 8.

Muscles required: abdominal muscles, buttock muscles, biceps, triceps, spinal muscles, deltoid.

Starting position:

Lie on the ball and walk your hands forward, until the ball is located under your ankles. Your hands should be under your shoulders.

Attention:

Find your point of support and breathe in. As you breathe out, lift your pelvis without bending your legs.

Raise your pelvis:

Slowly start to roll the ball towards your hands. Lifting your pelvis as high as possible, depending on your level. As you breathe in, move the ball back.

TwiST wiTH SiDE LEG BEND

Recommandations

When moving from the « straight line » position to the « twist » position, do not forget that your
feet should be together. Try not to move them. Tense your buttocks and abdominals as much as
possible.

Muscles required: abdominals (obliques), buttocks, pectoral girdle muscles.

Starting position:

Place your thighs on the ball. Walk your hands forward on the floor, until the ball is under your ankles.

Twist to the side:

Breathe in and, as you breathe out, turn your body to the side. Do no forget that it is only the part below your waist that should turn. Keep your shoulder blades parallel to the floor.

Final movement:

As you breathe out, bend your legs and draw the ball towards your shoulder. As you breathe in, straighten your legs and move the ball back. Repeat on the other side.

© Irina Samavska – Lenivitz Production

The revolvIng scissoRS

Recommandations

Gentleness plays a very important role in this exercise. The movements follow on slowly from one
another, without pausing or stopping. Repeat the exercise 5 to 6 times.

Muscles required: inner hip muscles, quadriceps, abdominals (obliques).

Starting position:

Lie on your back and place your calves on the ball. You arms should be stretched out at your sides, your hands level with your buttocks, palms up.

Lift the ball off the floor:

Squeeze the ball tight with your legs. Lift the ball so that your legs are bent at a right angle.

Rock your legs to the right:

Breathe in deeply and, as you breathe out, lean your legs to the right as low as possible. Do not lift your shoulder blades off the floor. As you breathe in, return to the starting position. Repeat on the other side.

FiRST STRETCH

Recommandations

There are no sudden movements in this exercise. Perform it while supporting yourself on your
toes. Pay great attention to your shoulder blades. Repeat it 7 to 8 times.

Muscles required: thoracolumbar fascia, latissimus dorsi, pectoral girdle muscles, buttocks.

Starting position:

Place your pelvis on the ball, your legs stretched and parted, supporting yourself on your toes.

Bring your arms parallel to your body:

Breathe in and straighten yourself, so that your head, chest and legs form a straight line.

Stretch backwards:

As you breathe out, lift your chest off the ball. Try to bring your shoulder blades together, drawing your arms behind you as far as possible. As you breathe in, return to the starting position.

Second stretch

Recommandations

When performing this exercise, try to stretch out your whole chest, from your coccyx to the top of
your head. Make yourself as tall as possible and make sure that all your muscles are tense. Repeat
the exercise 8 times.

Muscles required: pectoral girdle muscles, deltoid, buttocks, thigh muscles.

Starting position:

Place your pelvis on the ball and hug it, palms down and legs bent. Calm your breathing. Breathe in deeply, then straighten your legs as you breathe out.

Bring your arms parallel to your body:

Place your legs stretched legs wide apart and support yourself on your toes.

Place your arms beside your body, palms towards your thighs.

Arms stretched:

As you breathe out, lift your chest away from the ball. Stretch your arms in front of you and squeeze your shoulder blades together. As you breathe in, return to the starting position.

Inverse stretch

Recommandations

When performing this exercise, take care not to tilt your head, your legs should be in line with
your body. Tense your abdominals and buttocks as much as you can. Repeat the position 5 to 7
times.

Muscles required: lumbar muscles, hamstrings, buttocks, biceps.

Starting position:

Place your chest, pelvis and thighs on the ball. Support yourself with your toes, legs bent. Your bodyweight is spread between the ball and your arms.

Arms stretched:

Place your hands in front of the ball, just below your shoulders. As you breathe in, stretch you legs, supporting yourself with your hands. Breathe in.

Raise your legs:

As you breathe out, slowly lift your legs and straighten them. Do not forget to tense your abdominals at the same time and also work your buttocks and hamstrings. Breathe in and return to the starting position.

AbdomInal stretch

Recommandations

When performing this exercise, pay attention to your abdominal and pectoral work. Do not close
your eyes. Breathe calmly and steadily. Repeat the exercise 5 times.

Muscles required: abdominals, pectoralis majors.

Starting position:

Assume the position, sitting on the ball. Concentrate and get your balance.

Hold onto the ball with your hands.

Relax:

As you breathe out, walk forward while leaning back, until your lumbar area is resting on the ball. Hug the ball and calm your breathing.

Breathe deeply:

Place your shoulder blades and head on the ball, then part your arms. Your head, back and pelvis should be touching the ball. Hold this position for 15 seconds. Try to relax your lumbar area and abdominals.

The STRAiGHT LiNE

Recommandations

Do not rush when performing this exercise. It requires maximum concentration and effort. If you
cannot manage to hold a straight line, lift your arm or leg to 45°. Repeat this exercise changing
arm and leg alternately.

Buttock muscles, hip muscles, quadriceps.

Starting position:

Place your head, pelvis, thighs and arms on the ball. Take several breaths.

Lift your knees:

Straighten your arms supporting yourself on your hands. Your pelvis remains on the ball. Straighten your legs supporting yourself on your toes. Breathe in.

Hold the position:

As you breathe out, lift your left arm and right leg. Try to hold this position (count to 10) and look at your fingertips. Return to the starting position.

The TwisT

Recommandations

You should perform this last position slowly and pay attention to your breathing. Imagine you and
the ball are one entity. This will enable you to alternately work and relax the abdominal and
lumbar muscles.

Abdominal muscles, the trapezius.

Starting position:

Sit with your legs bent, a shoulder-width apart. Your arms should be in line with your chest, holding onto the ball with your hands.

Place your lumbar area on the ball:

As you breathe out, slowly lower your buttocks, so that the ball is located under your spine. Hold onto the ball with your hands. Lower your head and relax.

Breathe deeply:

Breathe in. As you breathe out, start to lift yourself up again, walking backwards, so that the ball is located under your buttocks. Place your chest on your legs, bent. Lower your arms. Breathe calmly and steadily.

The post A Classical Pilates Mat Workout : All Moves appeared first on All Yoga Positions.

Recommandations

Your head, the nape of your neck and your back should form a single straight line. Do not bend
your stretched leg. For a more effective stretch, pull your toes towards you as far as possible.

Muscles required: latissimus dorsi, abdominals, rear leg muscles, buttocks.

Starting position:

Sit on the floor with your back really straight, stretch your right leg out in front of you. Your left leg should be bent, your foot placed inside, against your right thigh. Place your hands on the floor on each side.

Stretch up:

Stretch your arms up in a vertical position. Stretch by straightening your spine as much as possible, without lifting your shoulders. Hold this position as you take a few breaths.

Rock forwards:

Without changing the position of your back, lean forwards, in the direction of your right leg, and place your hands on your knees. Continue to stretch out your back, forwards and upwards, your head in line with your back. Hold this position as you count to 9 or 10.

AbdomInal STRENGTHENING

Recommandations

It is very important to keep your back really straight and your buttocks and abdominals tense.
Watch your breathing. Repeat the exercise 8 to 10 times.

Muscles required: abdominals, buttocks, pelvis muscles.

Starting position:

Lie on your back, your legs bent, your feet on the floor. Place your hands on each side, palms down.

Stretch your arms up:

Lift your hands above you. Take a few deep breaths. Your entire back should be resting on the floor, your pelvis anchored into the mat.

Lift your chest:

Breathe in and straighten your chest. As you breathe out, tense your lower stomach muscles and draw your belly button back to keep your back really straight. Relax in this position as you breathe into it.

 ROLLiNG OUT

Recommandations

Imagine that you are slowly placing each vertebra on the floor. Your head should not move but
follow the movements of your spine. Do not hold your breathe. Repeat this exercise 5 to 6 times,
without stopping.

Muscles required: abdominals, back muscles.

Starting position:

Sit on the mat, your legs stretched and place your hands on your knees. Then, bend your legs, keeping your feet firmly on the floor. They should not move as your perform this exercise.

Detail:

Your back should be really straight. Stretch the top of your head towards the ceiling. Your neck should remain in line with your back. Place your hands behind your knees, so that your are comfortable.

Roll down your spine:

Roll down your back, without lifting your feet off the floor. Start by placing the base of your back, vertebra by vertebra. Then place your dorsal vertebrae, then your neck vertebrae. As you breathe out, roll up again,  straightening yourself.

 Leg stretch

Recommandations

Breathe steadily, following the rhythm of your breathe. Tense your buttocks while stretching your
legs and do not forget to stretch your spine too. Repeat 7 to 8 times.

Muscles required: buttocks, abdominals, hamstrings.

Starting position:

Lie on your back with arms beside your body, bend your legs a little and keep your feet on the floor.

Bring your knees towards your chest:

Lift both your legs, still bent, bending them further, your knees towards your chest. Grab hold of your knees and pull them towards your chest.

Stretch out the nape of your neck and shoulders. Breathe out while performing this movement.

Lift your legs:

Release your legs, place your hands on the mat on each side and stretch both your legs into a vertical position. Breathe in while performing this movement. Your legs should be really straight. If this position is too difficult, bend your legs.

The post Pilates 10 Minute Workout – Top 10 Pilates Moves appeared first on All Yoga Positions.

Pilates is named after Joseph Pilates, its inventor, who was born in the late 19th century in Germany. His health was fragile due to a malformation of the thorax, and he devoted his life to improving his physical condition. It worked for him, as he became an accomplished sportsman in several disciplines.

What pilates does for you

On a physical level Pilates exercises combine muscular effort with mobilisation of the spinal column. They are designed to rebalance the muscles, by strengthening the deep muscles and loosening stiff muscles. The pilates method helps you quickly achieve a more balanced muscle structure for a more harmonious, firm, toned figure. By working the postural muscles that support the skeleton, it also soothes and protects the joints, putting them under less pressure. The body is both more flexible and more solid. Posture is improved considerably. On the psychological level Its benefits are not confined to the body.

On the psychological level, pilates is a great help, strengthening and relaxing your mind. During a session, you have to leave your everyday problems behind, along with anything else that may harm your concentration. You learn to control your breath, be aware of your body, and get to know your body better while being more alert to its signals. This will be very helpful when dealing with stressful times and the difficulties of life. A workout for the whole body Often, you store fat in one area of the body, while the muscles in another area develop: stomach fat on top of a six-pack, flabby inner thighs despite having well-defined quadriceps…

This is a sign of a superficial, unevenly distributed workout. Most strength-building disciplines work the muscles in an isolated manner. Pilates, on the contrary, mobilises several muscle groups at once, involving them in a joint effort. The body is seen as a whole, for a result that respects the harmony of your muscle structure.

The big difference Quality rather than quantity

Pilates exercises are made up of precise, careful movements. This is what makes this discipline effective. Quality is more important than quantity.

But don’t think you won’t sweat: an intense effort is required as it puts your resistance and stability to the test, by calling on muscles that you may not be used to working with. Targeted strengthening of the centre of the body According to Joseph Pilates, this part of the body is the starting point for all our movements. The muscles it contains (abdominals, buttocks and dorsal muscles) form what he called « the power house ». This is why every exercise challenges and develops their resistance, even if this is not the primary aim. So for example, when you are stretching the hamstrings, you are using your abdominals at the same time. Pilates for your back Your spinal column is the pillar of your body.

Everyday life takes its toll on this axis, which absorbs shocks, hunches up and sags with age and poor posture. Pilates exercises will help you increase its flexibility and strengthen the back muscles that support it. The springs in pilates machines Unlike classic body-building machines, where resistance is provided by weights, pilates machines use a system of springs. This makes all the difference. When you train using weights, the resistance you meet is the same throughout the whole movement. The muscles develop to increase in volume. A system of springs, on the other hand, works the muscle in a linear way, so it has to adapt to a gradual increase in resistance: the more the spring lengthens, the more effort you have to provide. As a result, the muscles do not swell up but become longer, for a slimmer, more energetic body.

The post What pilates does for you appeared first on All Yoga Positions.

Bad day at work? Going hell for leather in the gym as an antidote could have a detrimental effect on your health. Here’s how to choose the best workout for your State of mind.

Love to batter that punch bag or smash sHUT session to release your pressure valve? Working out while you ticked off could increase your risk of a heart attack. That’s according to the latest data from a new study in the journal Circulation. Assessingwhat 12,500 heart attack patients did and felt in the lead-up to their attack, researchers discovered that feeling angry and exercising were commonplace. This Has led analysts to believe that being angry or working out could double your risk of heart attack, but doing both together could triple the threat.

Not all activities are bad news – relaxing workouts such as gentle yoga or Pilates could diffuse your anger The main culprit is intense exercise. Experts argue that tough workouts and anger both cause blood vessels to narrow which could affect how much oxygenated blood is delivered to the heart. However Maureen Talbot, senior cardiac nurse for the British Heart Foundation, ads that cardiac failure tends to have a more clinical root cause. ‘Heart attacks are mainly caused by atherosclerosis, the buildup of fatty plaque in the arteries, which can cause a blood clot to form that leads to heart attack.’While exercise may not always be truly cathartic, it’s often pretty good for your emotional health. So, before you go into an emotional meltdown, check out our top five workout strategies to get you back on track.

EMOTIONAL MELTER #STRESS

A punch bag may seem like the best stress reliever, but experts warn that mental burnout could seriously impede your workout. A study in the Journal of Sport and Exercise Psychology reports that runners who raced after taking a stressful Computer test performed far worse than fresh-minded competitors. And things could get worse. ‘When your adrenal glands are fatigued, an intensive hour of running on the treadmill could be the worst thing to do,’ says Dr Sohere Roked, author of The Tiredness Cure and health experts at Omniya MediClinic. ‘The glands Make hormones including adrenaline, noradrenaline and cortisol. which control every system in our body, from blood pressure to metabolism. They can be put under strain by emotional stress, and doing intensive exercise will make this worse.’

MOVES TO AVOID: Heavy weight training, HUT sessions and other strenuous workouts that will put more strain on the adrenals.

MOVES TO EMBRACE: Walking, yoga. Pilates, gentle swimming and light activities that won’t push your body to exhaustion.

EMOTIONAL MELTER #DEPRESSION

Got the winter blues? Data shows that exercise can be a great regülatör of depressive symptoms. According to research from the University of California in America, those who exercise have better mental fitness than those who are inactive. Why? Because activity increases levels of two neurotransmitters, which help balance emotional health – glutamate and gamma- aminobutyric acid (GABA). It also boosts happy hormones. ‘Daily exercise is the easiest way to increase your serotonin level,’ adds Shona Wilkinson, nutritionist at SuperfoodUK.com. ‘But make sure you choose an activity you enjoy. If you feel like you’re forcing yourself to do it, it may not have the right effect.

‘MOVES TO AVOID: Anything that feels like a chore. If you hate the gym, go running. If you hate running. try gardening.

MOVES TO EMBRACE: Outdoor exercise (or ‘green exercise’) has a positive effect on mood. Try walking, running or cycling.

EMOTIONAL MELTER #GRIEF

Anyone who has ever been through a breakup knows that exercise is the ultimate Tm better off without you’ activity. Experts argue that exercise can help grievers because it gives them a sense of control during a time when they feel they have little power över the situation. ‘Anyone who has endured grief carries an emotional pain, which can be significantly reduced with exercise.’ says Susan Hepburn, psychologist at susan hepburn clinics.com. ‘It makes you feel better because the neurotransmitters that are released – endorphins, serotonin, dopamine – are mood enhancers.

‘MOVES TO AVOID: The fitness world is your oyster – all exercise is a great distraction from painful emotions.

MOVES TO EMBRACE: Running, walking, cycling and others forms of cardio have been shown to improve mood.

EMOTIONAL MELTER #ANXIETY

If you suffer from regular bouts of anxiety, hitting the gym could help curb your panic. A study published in the journal Psychosomatic Medicine shows that those suffering from ’high-anxiety sensitivity’, which is described as an intense fear of the nausea, dizziness, palpitations and shortness of breath that accompany panic, vvere less anxious after doing activity. Further research shows activities that focus on gentle, controlled moves, such as Pilates. can dial down symptoms such as a pounding heart, sweating and nausea. ‘Scientists at the University of Pittsburgh have identified a Circuit that directly links part of the brain to the adrenal medulla.The same network is also associated with the part of our brain that Controls movements,’ explains Lynne Robinson, founder of Body Control Pilates (body control pilates.com).

MOVES TO AVOID: Some reports suggest sudden exposure to intense exercise, which causes a high heart rate, can induce feelings of panic.

MOVES TO EMBRACE: Workouts that focus on breath, such as yoga. Pilates and barre, can help slow and calm the mind. ■

3 GREAT RELAXERS

Temperature rising? Try Lynne Robinson’s top Pilates moves for calming down

THE RELAXATION POSE

Lie on a mat on your back with your knees bent, feet hip-width apart. Rest your arms on your pelvis or by your sides. Check your pelvis is level and your spine retains its natural curves. Take a few breaths, video and full into the back and sides of your ribcage. Breathe in and hold. Breathe out and release.

THE STARFISH

Start in the relaxation pose and breathe in. Breathe out and raise one arm back, as if to touch the floor behind you. At the same time, slide the opposite leg avvai into an extended position.Breathe in and hold. Breathe out and return to the start. Repeat on the other side.

ROLL DOWNS

Stand with feet hip-width apart. Bend your knees a little. Breathe In as you nod your head for vard Breathe out and roll your entire spine forwards and down. Roll until you can go no further. Breathe in. Breathe out as you roll your spine back up.

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Here’s what your next training month should look like. Accelerate results by upping your daily activity – commute to work, play in the park or walk to the shops.

THE BASICS

HOW IT WORKS: Follow the monthly plan, left, ticking off the workouts as you complete them. If you feel sufficiently recovered, do an extra cardio session on Saturdays, but the key focus this month is to perform the exercises correctly.

WHAT YOU NEED; Very little, but you’ll need some kit to overload your muscles as you get stronger – a kettlebell or dumbbells will be fine. Just make sure you can perform each exercise with perfect technique before adding additional weight.

WORKOUT #A

Perform the following exercises in pairs, back-to-back, without rest. Take 75 seconds’ rest between pairs and reduce the rest by 15 seconds each week

1 A. GOBLET SQUAT

REPS: 3×15

Stand with your feet hip-width apart and hold a kettlebell by the handle (or hold a dumbbell vertically) in front of your chest, elbows pointing toward the floor (a), Bend your knees and push your hips back to lower into a squat (b). Straighten your knees to stand back up, and repeat.

2A. SINGLE-ARM OVERHEAD REVERSE LUNGE

REPS: 3×15 (each side)

Stand and hold a dumbbell by your left shoulder, elbow below wrist (a). Step your left leg back into a lunge, take your back knee almost to the floor, and press the dumbbell overhead (b). As you come back to standing, keep your left arm in place. Lower the dumbbell and repeat. Complete all reps then swap sides.

1B. SUSPENDED INVERTED ROW

REPS: 3×15

Lie under a suspension system with your feet hip-width apart and flat on the floor.Grasp the handles with your arms extended and palms facing one another (a). Bend your elbows to pull your body up, until you’re in a straight line from your shoulders to your knees (b). Extend your arms to lower back down, and repeat,

FRONT PLANK

REPS: 2 x 90 secs

Starting at the top of a push-up position, bend your elbows and lower yourself down until you can shift your weight from your hands to your forearms – your body should form a straight line, as above. Brace your abs (imagine someone’s about to punch you in the stomach), squeeze your glutes and hold.

WORKOUT #B

Perform the following exercises in pairs, back-to-back without rest. Take 75 seconds’ rest between pairs and reduce the rest by 15 seconds each week

1 A. SPLIT SQUAT

REPS: 3×15 (each side}

Stand with one foot in front, one behind and both feet pointing forwards. Have a dumbbell in each hand (a). Squat down and allow your back heel to come high off the floor (b). Push back to standing and repeat.

1B. PUSH-UP

REPS: 3×5

Lie face down on the floor, hands under your shoulders. Engage your core and your chest off the floor until you’re in a plank position (a). Bend your elbows to lower your body almost to the floor. Your chest should nearly touch the ground, without your elbows flaring out to the sides (b). Pause and repeat.

2A. HIP BRIDGE

REPS: 3 x 15

Lie on your back, with your knees bent, feet on the floor and your arms by your sides, palms facing down (a). Squeeze your bottom and raise your hips so your body is in a bridge position, keeping your thighs parallel (b). Hold this position for two seconds before lowering to the start. Repeat.

2B. SİDE PLANK

REPS: 2 x 60 secs (each side)

Lie on your right side with your legs and feet stacked. Shift your weight onto your right forearm, keeping your right elbow and shoulder in a straight line Broaden your chest and place your left hand on your hip. With each breath contract your abs a little bit harder. Lower with control, then repeat on the other side.

WORKOUT #C

You can do this cardio workout on any piece of equipment – treadmill, rower or pool. Or you can do it outdoors – by walking, running or cycling

HOW TO DO IT:

Do one minute of aerobic work (70-80 per cent or your maximum heart rate or 7/10 effort) and one minute of active rest. For example, run for one minute and jog/ walk for one minute, or do front crawl for one minute and breaststroke for one minute. Repeat 10-15 times. When you can complete all blocks of activity at a consistent pace, make the first minute of each block harder – for example, run, swim or pedal faster.

MEET THE TRAINER

Jean-Claude Vacassin is one of the UK’s most sought- after personal trainers, and owner of West London Personal training gym, W10 Performance. A consultant for numerous athletes and companies, Vacassin has worked with and learned from the best experts in the fields of exercise, nutrition, naturopathy, functional medicine and rehabilitation. This has led him to develop a training philosophy that allows people to get results in a realistic time-frame. W10 Performance has just opened a new facility on 208-210 Kensal Road, W10 5BN. For further information, see WlOPerformance.com.

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Want to kick-start your fitness plan this year? Here’s how to find the right gym for you

Hello, February! It’s time to get fit. No surprises there, then. Dropping pounds and building muscle are among the most common new year’s resolutions – and the crafty gym chains know it. Every January, fitness clubs across the nation offer discount deals and promotions to attract new members and help gym rats make good on their resolutions. The problem? Research shows that a whopping 60 percent of newbies haven’t used their membership by February. Don’t be a statistic! Instead, make keeping fit a fun and fruitful activity by following our guide to choosing a gym that will inspire you to exercise – all year long.

1.SHOP AROUND

If all goes to plan, you’ll be spending a lot of time at the gym, so don’t sign up to the first fitness centre you come across. ‘There are many reasons for selecting a gym, but most important is to choose one that will meet your overall fitness goal,’ says Ben Pratt, tutor manager at Premier Training International. ‘This means considering the different types of gyms available – your local leisure centre, private health club, chain gym, boutique studio and CrossFit warehouses.’ Is it full of equipment you’ll enjoy using? If you love yoga and can’t stand weightlifting, a CrossFit club may not be for you. Ask friends and co-workers for details of the best gyms in your area.

2.LOCATION, LOCATION

Sure, you’re enthusiastic about getting fit, but don’t kid yourself you’ll be prepared to drive to a gym that’s miles away when your enthusiasm dwindles. Take note – the farther away your gym is, the harder it will be to stick to your workout regime. As a general rule, look at fitness centres less than 10 minutes away from either work or home. Which brings us to our next point – consider when you’ll be most likely to workout. Will you want a gym that’s close to work, allowing you to get fit in your lunch hour? Or do you harbour hopes of spending weekends at a gym close to home? The location of your chosen gym should be as convenient as possible.

3.TRAIN TO TIME

Are you a morning bird or a night owl? A weekend warrior or daily fitbie? h’s really important to consider when you’ll be working out. For example, some gyms close early on Sundays, while others stop letting people in 30 minutes before the scheduled closing time, If you’re likely to be hitting classes, check the studio schedule – are the activities you enjoy available at the times that suit you? And if you work really odd hours, look into gyms that are open 24/7. ‘A gym that allows you to train at night will fit it into a busy schedule,’ explains Lee Greenhall, a fitness expert at 24-hour PureGym. ’Plus, 24/7 gyms normally have a flat rate membership, meaning you pay the same each and every month.’

4. IS THE PRICE RIGHT?

We Brits waste a staggering £37m on unused gym memberships, so don’t go broke tying yourself into a costly contract! Sure, it’s important to consider what you want from a gym – if you expect master trainers, top notch kit and the latest classes, a higher fee may be worth taking into consideration – but remember that pay-as-you-go personal training, such as Moose X-Training (themoose.uk.com), and low-cost gyms, such as easyGym (easygym.co.uk), are also available. ‘Budget gyms offer large facilities with a wide range of equipment at rock bottom prices,’ says Pratt. ‘However, many don’t have full-time staff, and membership numbers are often very high.’ One final thing – don’t forget to check the small­print! Some gyms charge a small penalty if you cancel a contract early. Others allow you to cancel the contract if your circumstances change, such as if you are injured. Find out where you stand.

5. GO FOR A TEST DRIVE

Found a gym you love? Hurrah! Now it’s time to try it out. Most good gyms will give potential members the chance to walk around the centre before joining, so be sure to visit it at the time of day you’re most likely to work out, Some will even allow non-members to try the goods before signing a contract. Chain gyms, such as Fitness First, give existing members the chance to bring a friend to their workout with them. Don’t have a gym buddy? Some centres offer guest passes for non-members. Try before you buy to consider whether the equipment, atmosphere, trainers, classes and facilities are right for you.

WHAT’S YOUR GYM PERSONALITY?

Are you a fitness socialite in search of a gym community or a lone ranger in need of an effective workout? Take our quiz to find the best gym for you.

YOUR IDEAL WORKOUT

WOULD BE…

A. Fun and refreshing

B.Varied. I like to try different things

C. Solitary. Away from prying eyes

D. Led by an expert

E. The perfect way to de-stress

MOSTLY As Outdoor gym Do you hear that sound? It’s the great outdoors calling. Workouts in confined spaces on man-made machinery are not for you. Outdoor gyms – bootcamps, sports clubs and gyms offering outdoor classes – are booming, and for good reason. They burn lots of calories, boost mood and offer varied training.

LOOKING BACK AT YOUR EXERCISE HISTORY, YOU HAVE…

A. Never stuck to a gym routine but lived an active lifestyle

B. Always exercised but not consistently

C. Dabbled with workout DVDs

D. Exercised consistently, working hard to improve

E. Tried lots of activities but never stuck with any of them

MOSTLY Bs Chain gym You want a gym that has a wide range of top-spec equipment, plenty of classes and the option of working out alone. Welcome to the chain gym. Brand gyms such as Fitness First and David Lloyd are available in most towns. They have the disposable income to offer top notch kit, classes, trainers and facilities.

WHAT’S YOUR MAIN EXERCISE GOAL?

A.To enjoy a new activity

B .To zap daily stress

C. To get fit and healthy

D.To reach your peak physical condition

E To lose unwanted pounds

MOSTLY C’s Home gym You’re full of motivation but like to dance to your own beat. Time to try a home workout. Home gyms can be super-cheap, if you’re happy exercising with minimal kit, and are fast becoming increasingly sociable, thanks to interactive apps and online workouts. The home gym is a great starting point for newbies and self-conscious exercisers.

YOUR BUDDY HAS BOUGHT YOU AN INDOOR BIKE. YOU FEEL…

A. Mortified. What’s wrong with a mountain bike?

B. Tempted to buy a stepper, dumbbell set and treadmill, too

C. Excited. It’s exactly what you wanted

D. Disappointed it’s not a specialist bit of kit

E. That it’s a waste of Money

MOSTLY Ds Micro-gym Getting fit isn’t enough – you want to maximise your performance. Say ‘hello’ to the micro-gym. Offering specialist training with skilled instructors, micro gyms specialise in one or two types of training and charge high-end fees for them. With SoulCycle, Bikram, Barry’s Bootcamp and CrossFit proving popular, these gyms are seriously sought after,

WHAT KEEPS YOU MOTIVATED WHEN WORKING OUT?

A.Trainers and fitness coaches

B .The rush of adrenaline

C.Your inner cheerleader

D.Your workout buddies

E .Your inner critic

MOSTLY Es Budget gymS someone say ‘low-cost’? You can make do with of any piece of kit, as long as it’s not costing you the earth. With money-saving as your main concern, the budget gym is ideal. Expect big spaces with plenty of kit and people for £10 per month. Just don’t expect saunas or spas.

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GET TRACKING

Gym memberships may not be needed as more of us turn to wearable workouts. The American College of Sports Medicine (ACSM) annual fitness forecast recently polled wearable technology as the trend that’s gone straight to the top. And fitness experts agree that wearable devices such as fitness trackers can be a really good investment, especially at this time of year when we’re looking to reach a new workout goal. Not only are the devices great for activity aims – monitoring step count, distance, speed and other data – but they’re also able to track diet goals. Recent research from Jawbone suggests this is key for weight loss, as those who achieved impressive weight loss logged data on 75 per cent more meals than those who didn’t lose weight at all. Try syncing the Jawbone UP3 (£129.99; jawbone.com) with its Smart Coach app.

ESCAPE THE CITY

Need to flee the concrete jungle? Following the launch of its new London flagship store, outdoor-kit company The North Face has created a new outdoor workout community – #Never Stop London – which provides free fitness events for all abilities. The community hosts a weekly Tuesday workout, monthly Thursday skills session and city escape on the last weekend of each month (open to city and non-city adventurers alike). And it’s not all exercise – while the Tuesday workout is geared towards preparing you for the outdoors, the Thursday meet aims to broaden your outdoor expertise. The weekend break will enable you to put your training and expertise to the test. Want to join the outdoor crowd? Head over to the Never Stop London Facebook page and get involved.

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This super-effective ab workout is a great way to get your midriff summer-ready – and you can do it anywhere!

INCHING ELBOW PLANK

Works: abs, arms and shoulders

Reps: 10

Q. Start in an forearm-plankposition, with your feetslightly wider than hip-widthapart (A).

Q. Step your left foot towards your hands as you begin to lift your hips slightly, then quickly take a step in with your right foot, lifting your hips a little more.

Q. Step your left foot in again, lifting your hips higher, then do the same with your right foot, so your hips are high in a pike position (B).

Q. Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose.

CROSS-CRUNCH

Works: Core, lower abs

Reps: 20 (10 each side)

Q.Lie on your back with your legs fully extended and your arms overhead (A).

Q.Raise your left leg as you simultaneously raise your head and right shoulder to reach your right arm up and touch your left toes (B).

Q.Slowly lower back down. Repeat on the opposite side.

ROTATING PLANK

Works: Shoulders, upper back, core and obliques

Reps: 5 each side

Q.Start in a plank position with your elbows directly below your shoulders, hands clasped together (A).

Q.Keeping your back straight, tilt your hips down and twist to the right (B), then over to the left.

Q.Continue this movement back and forth while keeping your core engaged.

HIP DIP

Works: Shoulders, glutes, obliques and core

Reps: 5 each side

Q.Sit with your left leg extended and your right leg bent, foot flat on the floor. Place your left hand on the floor behind you and rest your right hand on your right thigh (A).

Q.Lift your hips (B), then lower your bottom down to the ground before immediately pushing back up to the start.

The post FLAT TUM FAST Super-Effective Abs Workout appeared first on All Yoga Positions.

CROSS-BODY TWIST AND REACH

Time: 30 seconds each side
Works: Shoulders, abs and obliques
Stand with feet hipwidth apart, holding a dumbbell in each hand
Step your left leg behind you, then start the move by raising your right arm straight overhead while bringing your left arm across your body at chest height (A).
Rotate your body to the right and reach up through your right arm, as you extend your left arm out to the right side (B).
Bend your right arm, rotate your body back to the front and repeat.

DIAGONAL LUNGE

Time: 60 seconds Works: Glutes, thighs, hamstrings and core
©Stand with your feet together, holding dumbbells by your sides (A).
Take a big step forwards, then bend your front knee and reach your arms and upper body over your front thigh (B).
©Reach the dumbbells down to the floor, then push off your front foot to return to the start. Repeat on the opposite leg straight away. CTo progress, lunge at 45° to each side.

SIDE PLANK TWIST

Time: 30 seconds each side Works: Shoulders, core and obliques
©Start in a high plank position with your feet slightly wider than hip-width apart, a dumbbell under each hand (A). Twist your body to the right, bending your arm towards your body then extending it into the air and balancing on the sides of your feet (B) for 30 seconds.
©Return to your high plank, then repeat the movement and twist to the left side.

REVERSE CRUNCH TO SQUAT

Time: 60 seconds
Works: Glutes, thighs, hamstrings, calves and core
©Stand with your feet hipwidth apart and legs straight
(A) . Lower into a low squat
(B) , then once your bottom hits the floor, roll onto your back (C), hugging your knees to your chest and taking hips off the floor.
O Use your core and momentum to roll your body forwards, planting your feet flat on the floor and coming back into a squat (D). Lower back down and roll again.

WORDS: Lucy Miller PHOTOGRAPHY: Will Ireland MODEL: Jess@WModel Management HAIR & MAKE-UP: Louise Heywood @Artistic Licence CLOTHING: Model’s own

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‘I felt tighter, more toned and more in control and the anxiety release that I got from exercise was massive. It changed my life,’ says Hammonds. She’d found her calling in life and, to this day, loves helping people become the best version of themselves by delivering fun, high-energy workouts. Like to look and feel amazing too? Try th e moves opposite , designed by Hammonds to hel p you create a strong, toned figure in no time . Do thre e rounds with a minute’s rest betwee n each round three time s a week.

SQUAT TO PRESS

BENEFITS: Works your core, glutes, thighs, arms and shoulders, building strength and power. With a dumbbell in each hand, stand with feet shoulder-width apart. Position the dumbbells around shoulder height, with your palms facing inwards. Lower into a squat (A), keeping your chest up and bending your knees until your thighs are parallel to the ground. As you stand up, push the dumbbells overhead, ear-width apart (B), then lower them back down to shoulder height. Do 8-12 reps.

LATERAL LUNGE

BENEFITS: Works your glutes, quads, arms, core and inside thigh muscles, plus your balance. Hold a kettlebell in your right hand and bring your left hand to your head to aid balance if needed (A). Step your left foot out to the side until your left thigh is parallel to the floor, keeping your knee directly above your foot (B), then step your left foot back to meet the right. Do 8-12 reps.

JUMP SQUAT

BENEFITS: Works your quads, hamstrings, glutes, lower back and core and burns fat. Stand with your feet shoulder-width apart and lower down into a squat, keeping your chest up (A). Then jump up, explosively straightening your legs (B). When you land, take the impact by bending your knees into a squat position again. Do 8-12 reps.

SINGLE-LEG DEADLIFT

BENEFITS: Works the hamstrings and the glutes, challenges core stability and builds strength. Stand tall, holding a kettlebell in both hands with arms straight down in front of you (A). Shift your weight onto your left leg and have a slight bend in your left knee. Bend forwards at the hip, extending your right leg up behind you. Continue lowering the kettlebell until your body and raised leg are parallel to the ground (B), then return to the upright position. Do 8-12 reps on each leg.

CHEST-TO-FLOOR BURPEE

BENEFITS: Builds strength and endurance, raises your heart rate, works your arms, chest, quads, glutes, hamstrings and abs. From standing (A), bend over or squat down, placing your hands on the floor in front of you, shoulder-width apart. Jump both feet back to plank position. Drop to a push-up – your chest should touch the floor (B). Push up to return to plank position (can be from the knees). Jump your feet back in towards your hands. Explosively jump into the air, reaching your arms straight overhead (C).

JUMPING SPLIT LUNGE

BENEFITS: This is an explosive movement that strengthens your glutes, core and legs, increases your heart rate and burns fat. Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forwards (A). Push off with both feet (B), jumping into a lunge with your right leg in front (C). Do 8-12 reps on each leg.

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