pilates

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In case you haven't noticed, starlet Miley Cyrus has been flaunting a seriously toned tummy lately. Turns out, the multitalented artist is a huge fan of Mari Winsor Pilates — she can be seen leaving the fitness guru's class multiple times a week. We caught up with Winsor to get the scoop on how to tone like Miley — at home!

Miley's body is looking incredible lately, and she's a huge fan of Pilates. How did she start training with you?
Her mother had done Winsor Pilates, and when Miley wanted to do Pilates, her mom recommended me. Her results are due to her commitment, hard work, and everyday workouts. I believe what attracts all stars to Pilates is that it's safe, effective, and the results are very fast when done correctly.

Tell us a little bit about your Lower Body Pilates DVD.
The workout in my new Lower Body Pilates DVD encompasses what I refer to as the "rear view." Oftentimes, when we look at ourselves in the mirror, we look at ourselves from the front, from the side, but rarely do we look at what is behind us. This is a view that is most commonly seen by everyone else, so my thought was to make a workout encompassing everything my clients have ever requested from the waist down: the hips, the glutes, the butt, the inner and outer thighs.

Is there a routine or move that Miley is particularly a fan of in the Lower Body Pilates DVD?
Miley is a fan of all Pilates exercises, in particular those that sculpt the abs. The great thing about all the routines is that your abs are engaged, even though you're focusing on your hips, thighs, and glutes. As a bonus, there is a 10-minute abs workout bonus included in the DVD.

We have to ask: how did you get her those amazing abs? Is there a move or two you could share?
In Pilates, every exercise that you do is focused on your abs, or as we call it in Pilates, your powerhouse. The 100, the double leg stretch, and the criss-cross are all crucial to sculpting your abs.

Learn how to do these Pilates basics after the break.

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Were you co-captain of your high school softball team? Do you run marathons and play beach volleyball in your spare time? If you're still more likely to hit a home run than take a Pilates class, then you may just be missing out on the bigger picture.

"Pilates helps balance the imbalances in the body," says celebrity trainer Kit Rich, a former championship soccer player-turned-Pilates instructor. "It helps stretch areas that are too tight and works the core and postural muscles to support the spine and pelvis, which is very important for athletes since there are so many quick and fast-paced movements and impact that could cause injury."

That also means a better performance on the field (or in your regular routine!) and a faster recovery time if injury does occur. "No question, by doing Pilates, you'll feel areas of your body that may not have been activated in quite the same way," says Rich. "It brings a sense of support from your body and allows you to move with more grace and ease."

Rich recommends incorporating these three lower body moves into your regular routine twice a week to "make you feel strong like an athlete!"

Keep reading for all the moves.

It's not just yoga and Pilates anymore; the popularity of studio classes — spanning everything from ancient practices to trendy new hybrid workouts — keeps rising. So if you've never set a bare foot in a yoga/Pilates/barre/dance class, then here's what you should know.

1. How to choose: The last thing you want to do is shell out money for a 10-class package only to realize that you dread the thought of coming back. Many elements come into play when choosing the right class: the studio's location, what the class and teacher are like, and even the regulars who go there. Not sure how to start your quest for the perfect studio? Ask about new-student specials before you commit; many studios offer low-cost new-student packages so you can discover what type of class is the right fit for you.
2. What to bring: You'll only need the essentials when it comes to studio class, and knowing what to bring beforehand can make your transition from street to studio quick and easy. Wear a light cover-up that you can throw on over your workout clothes after class; if you know you'll be working up a sweat, then make sure the cover-up is moisture-wicking to help you avoid feeling like you're wearing wet clothes. Since most studio classes are held barefoot, wear easy-on-off shoes. You also will want to bring a water bottle and a bag to hold your essentials, but since many studios use unattended lockers to hold your stuff, try to leave your valuables at home.
3. What to wear: Most studio classes will have you moving around, twisting, and stretching your body in various positions. What you don't want to deal with, then, is the worry of flashing the class or trying to keep a too-loose shirt out of your face in Downward Dog. The right apparel is very important; stick with body-hugging leggings and tops that still allow you to move and stretch. And if you're taking a hot yoga class, then here's a word of advice: leave those hot pants at home and opt for full-coverage capris or leggings instead.

Keep reading for more studio tips!

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Lazy days at the beach, surf, sand, sun . . . There's no better way to unwind this summer than with a dip in the ocean. But all that swimming could lead to major upper shoulder tension. So, rather than killing your beach buzz, try this easy three-minute yoga routine for a relaxing postworkout stretch in your living room.

"Like most repetitive actions, swimming can lead to muscular imbalances that create painful sensations in the shoulders, rounded posture and a less efficient stroke, so it's important to counter them with regular stretching," says David Magone, director at PranaVayu Yoga in Boston. "Because yoga provides a variety of highly effective stretching methods, it is an ideal complement to swimming."

See the swimmer's yoga series after the break!

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It's no secret that NYC is a hot spot for innovative workouts. One of the summer's most buzzed-about studios is Chaise 23, which uses the Reinvention Chair (yep, that means you get to sit down during this workout) and above-the-head bungee cords to deliver a unique, Pilates-based workout with an added level of resistance training. It's a two-for-one class that time-crunched New Yorkers are loving.

What's the Reinvention Chair? It's Lauren Piskin's (Chaise 23 founder and owner) sleek, modern reinterpretation of the traditional Pilates Wunda Chair equipment. Since most (meaning everyone) don't have a spare Wunda Chair in their storage closet, Lauren shared a few signature total-body moves that you can do in a regular, run-of-the-mill, household chair:

The Side Stretch Mermaid

1. Start sitting on a chair and move to the front edge of the seat. Place left foot firmly on the ground in front of the chair and extend the right leg straight out to the side.
2. Sit up straight, reach the right arm above the head, palm facing toward the body, fingers extended toward the sky (first photo). Slowly bend your upper body toward the extended left leg while holding onto the chair with your left arm (second photo).
3. Continue to breathe and lengthen spine and strength your waist. You can then rotate your shoulders so that they are square to the floor as you extend and lengthen your spine over the chair. Rotate back to center of chair and reverse to other direction (third photo). Repeat on other side.

Muscles Used: stretches oblique muscles, as well as your biceps and triceps.

Get the rest of the moves after the break!

Is one of your legs always stiffer and won't stretch or move as far as the other one? You're not alone. Flexibility and range of motion differences between the sides of our bodies is very common. The problem is, this can set you up for an injury.

In general, we all have a dominant leg just as most folks have a dominant hand. If you notice one leg is more flexible than the other, it means you're overusing it, putting extra stress on that leg's muscles, joints, and the soft tissues surrounding them. This leads to tight muscles and a postural imbalance that can cause pain or a repetitive stress injury, aka an overuse injury.

Being aware of the discrepancy is the best way to start. Practicing yoga and Pilates are great tools, as they will encourage you focus on strengthening and stretching each side of your body. None of us are symmetrical, but these two forms of exercise help correct faulty alignment and posture. If you can spring for it, see a yoga or Pilates instructor for a few private sessions. A good instructor will help you understand where you're tight and where you're weak, and suggest moves to target those areas.

In the gym, one-legged strengthening exercises can help your weaker leg catch up with the one that's stronger. Try One-Legged Balancing Windmill to even out your legs, and if one of your arms is stronger, try these variations of Side Plank. Rolling out tight muscles with a foam roller might also help. And don't forget about your core. Do exercises that target the sides of your torso, like the basic Bicycle Crunch, to ensure your abdominal muscles are as balanced as possible.

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She played a frumpy reporter in The Help, but in real life, Emma Stone is the epitome of young Hollywood glamour. The 24-year-old made the transition from child actor to leading lady look effortless, but Stone puts plenty of hard work into every project she tackles, including her Pilates workout. "There's not much to chisel away at on her body, but she enjoys the feeling of flexibility and well-being," says LA-based Pilates instructor Mari Winsor, who has worked with Stone for the past year. "Whenever she's in town, she tries to come in every day."

During their hour-long sessions, the actress likes to focus her energy on firming her thighs and glutes and especially her core. "She was excited about the little lines that were created in her abs," says Winsor. "Pilates is great for creating long, sexy muscles, and we all want to feel sexy!"

Incorporate these three moves into your regular routine to get sculpted abs like Emma Stone. (Note: Oscar nomination not included!)

Get the moves after the break.

Fad workouts come and go, but Pilates continues to be a favorite among Hollywood starlets and well-versed fitness fanatics. What's to love about the exercise? Check out these four reasons to do Pilates below.

Complementary workout: Whether you are a hard-core swimmer or a bootcamp devotee, incorporating Pilates into your workout routine helps keep your muscles loose and flexible, important for staying injury-free, and allows your body to recuperate while still working your muscles.

Lengthen and strengthen: The oft-quoted promise that Pilates and other studio-based exercises will make you look long and lean may be a stretch, since there's no physical way to actually make your muscles longer or leaner. But regularly practicing Pilates can help you combat muscle bulkiness. "In Pilates you stretch the muscle to its full extension, then contract it," says celeb Pilates trainer Nicole Stuart. With weights, however, "you are using your muscles against the resistance of that weight you are holding. So while you're lifting the weight you build and expand your muscle. You are adding a layer of muscle and reshaping."

Read on for more reasons to do Pilates after the break.