FitSugar

Exercise Video: Hip Flexor Stretch with Foam Roller

FitSugar — Thu, 11 Jan 2007 14:30:00 -0800

Do you run? Do you sit? Do you bike? Do you drive? If you answered yes to any of the questions above, you probably have tight hip flexors. Here is one of my favorite stretches using a foam roller.

Watch it and try it.

If you have a yoga bolster, you can use that instead of a foam roller. The stretch might not be as intense, but it will still be beneficial.

Also, let me know if you have any questions about this stretch. I am always happy to clarify.

Pilates Stretch: The Mermaid

FitSugar — Wed, 27 Jun 2007 04:00:00 -0700

The Mermaid is one of my favorite of all Pilates stretching series. It really stretches out the upper body in such an elegant fashion and is really great for opening up the chest.

Follow along and mirror the movement (do as I say, not as I do - just like Pilates mat class with the instructor facing the class).

Helpful Hints:

If the position bothers your hip, ankle or knee you can lengthen your back leg out to the side. Begin by stretching toward the leg that is stretched out to the side.
To see more detail on the "Z" leg position read this definition with photo. It will surely help.
To protect your knee, place the top of the foot on the ground and not out to the side.
Keep the motion fluid and don't jam into any of your joints.
When side bending toward your back leg, think of reaching on the high diagonal rather than down toward your knee. This should help keep pressure out of your knee.
When circling your arm around look at your hand as it circles this will increase the upper body stretch.

music by Benny Benassi

Pilates Video: Single Leg Stretch

FitSugar — Mon, 15 Jan 2007 09:35:00 -0800

Here is one of my favorite Pilates abdominal exercises. It is called the Single Leg Stretch and it is just lovely.

Fit's tip: Keep your deep abdominals engaged throughout the entire exercise by pulling your navel to your spine. This scooping action will help keep your low back from touching the ground and will help keep your pelvis stable.

Take It to the Gym: Mermaid Stretch

FitSugar — Fri, 29 Jun 2007 17:15:00 -0700

The Mermaid is my favorite Pilates stretch!!! Here is a printable version from the video for you to take to the gym or to wherever you like to stretch.

Starting Position Sit in the Z leg position Place your right leg in front. Lift your arms to the sides. Inhale...
Exhale and side bend to the left.
Inhale through center. Exhale and side bend right.

There's more to this stretch, so read more
Repeat side bend to left and right...

Side bend one more time to the left. Begin to circle your right arm behind your head.
Continue circling around to the side.
Continue circling your arm and torso around to the front, pulling your abs deeply to your spine. This action in the abs increases the stretch in your spine.
Come all the way to a side bend, and prepare to reverse the circle.
Reverse the arm circle by starting to the front, hollowing out your belly.
Your arms comes to your side and as it passes your waist, begin to open your chest to the sky.
Cirlce the arm behind you to stretch out your pecs/chest.
Continue the circle, by side bending to the left. Continue with circling the arm and torso all the way to the front. Roll up one vertebra at a time to come all the way up to sitting.

Switch your legs bringing the left leg in front and reverse the stretch by side bending to the right first. You will be circling the left arm instead.

Pilates Video: Saw Off Your Baby Toe

FitSugar — Tue, 23 Jan 2007 09:15:00 -0800

Looking for a way to work your abs and stretch your back at the same time!!! I love multitasking exercises like this one with one of the best names in the Pilates repertoire Saw off your baby toe.

Try it. I think you will like it. Plus, it is a great exercise to do in a series with the Twist.

Remember to really pull yourself back to upright with your abdominals. The more you work your abs, the bigger stretch you will get for your back.

Reality Check: Ashlee Isn't a No Carbs Kind of Girl

FitSugar — Tue, 17 Nov 2009 12:00:02 -0800

Even though she lives the So Cal lifestyle, Ashlee Simpson-Wentz told Women's Health that she doesn't starve herself for a Hollywood figure; she simply loves food, and one of her favorite feasts features Mexican fare. Once a week Ashlee and her hubby, Fall Out Boy bassist Pete Wentz, invite family and friends over for taco night. Ashlee told the mag that she's not afraid of cheese, eats cheeseburgers with ranch dressing, and indulges in French fries. But don't spread the rumor that she's eating for two, because she's not, and Ashlee shares that she's even slimmer than ever.

She boasts about devouring whatever she wants, doesn't deprive herself of the foods she craves, and still has such a great figure. To find out what she asys is her secret, read more.

Ashlee's secret weapon is Bronx Pilates! Her 1-year-old son is in her arms all day, and carrying around that extra weight has helped to really tone her arms.

Before she gave birth, Ashlee had gained 50 pounds, and her breasts were up to a size E when she was nursing. So once baby Bronx was two weeks old, she was ready to start losing the extra pounds. A home-delivery meal plan didn't work since she's a big eater. She says, "If I want a grilled cheese sandwich, I'll eat a grilled cheese sandwich." So she turned to exercise, and with the help of a personal trainer, the new mama set up a home gym and started circuit training. Four weeks later, Ashlee had lost half her baby weight. Her diligent workouts have definitely paid off. Of course, this young actress also has her youth and genes to thank. Though she looks amazing now, Ashlee dispels the notion that her bod was a result of Hollywood stress. She says, "I wasn't in a rush to get back to this body for anyone else. It was more like, 'I wanna look good [for me]? I wanna feel good.'"

Ashlee is feeling great and very appreciative of her family and all life has blessed her with. On top of a great career and a healthy son, her hubby is a great source of comfort and support. "Pete isn't worried about stretch marks, " she says, "He always makes me feel sexy."

The way she explains it, she doesn't really do anything currently to maintain her figure. Do you believe it?

Stretch It: Easy Back Stretch

FitSugar — Wed, 21 Oct 2009 09:00:53 -0700

One thing I have learned from my years as a Pilates instructor is most folks don't twist enough. The spine likes to rotate. Here is a simple back stretch that feels great after running. It also lengthens the inner thighs and opens the shoulders too.

For written instructions on how to do this stretch, just read more.

Stand with your legs open to the side with about two to three feet between your heels. Point your toes slightly outward.
Bend your knees over your toes, and place your hands on the insides of your knees. This will help keep your knees aligned with your ankles and toes. You back should be almost parallel to the ground.
Push your right hand gently into your right knee, as you bend your left elbow to twist to the left. Look over your left elbow. Hold for 15 seconds then switch sides.

I love this stretch since it requires no props and since you're not lying on the ground, you can do it anywhere.

Pilates Tip: Increase the Challenge By Lowering Your Legs

FitSugar — Fri, 03 Aug 2007 02:30:00 -0700

Someone recently asked me if Pilates was German for ab exercises. While the founder of Pilates hailed from Germany, his last name is now what we know his exercise method by. This question, however, is highly indicative of classic Pilates exercises - they work your abs!

In many Pilates exercises that focus directly on strengthening the abs, you lie on your back and have both your legs as well as your head and upper back off the ground. To increase the intensity of the exercise, lower your legs. This forces the abdominals to work harder.

There are a couple of caveats though:

Only lower your legs as far as you can keep your deep abs engaged. You will know they are no longer working if your belly is pooching. When the top layer of abs, the rectus, works alone it pulls away from the spine and creates a mound of abs. This is not good. You want to work all layers of your abdominals together. To ensure that is happening focus on pulling your navel to your spine.
Keep your low back glued to the floor. When working with your legs off the ground you don't want a neutral spine. Nope. You want every vertebrae in your low spine attached to the ground / You want to round your low spine into the floor by scooping your abdominals, not by squeezing your booty.

If you are having trouble finding and consistently working and/or feeling your deep abs, you should raise your legs. It might seem super cool and tough to have your legs lower, but if you are pooching then you are not doing Pilates.

Looking for an exercise to put these tips to use? Then read more

When it Comes to Working Out, What's Your Favorite?

FitSugar — Mon, 07 May 2007 07:30:00 -0700

Source

Exercising is good for our bodies and minds - there's no debate about that. Cardio, strength training, and stretching are 3 things we should all be doing to work our whole bodies, and I'm sure one is easier and more enjoyable for you than the others. What I want to know is...

You Asked: Stretch For Sciatica

FitSugar — Wed, 14 Oct 2009 05:50:08 -0700

Hey Fit,
I've been having issues with my sciatic nerve lately, I was wondering if you could post some stretches and/or yoga poses that would help with sciatica? Thanks!
- Hitting a Nerve

I feel your pain. The sciatic nerve, when pinched or pressed, can cause tingling and numbness down the back of the leg. The pain can come from a nerve root being pinched in the lower spinal column - mostly at the last vertabra (lumbar 5) and the sacrum. Pain can also come from a tight piriformis muscle, since the nerve runs through this deep booty muscle. If you are experiencing sciatica from a degenerative or herniated disc, you should see an orthopedist to get a diagnosis and a recommendation for a physical therapist. When it comes to lower back injuries due to nerve compression, strengthening your core is elemental to getting rid of the tingling pain. It is important to strengthen your abs and spinal muscles in a way that won't compromise your injury further.

I do have two safe stretches to share with you. Learn them when you read more.

I have found this piriformis stretch to be safe and effective with Pilates clients experiencing sciatica. I call it the figure four, but it is a simplified variation of the yoga pose pigeon.

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down.
Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip. Hold for 30 seconds.

Another stretch that can relieve tension caused by an unhappy sciatic nerve is this simple hamstring stretch.

Lie on your back, bend your right knee and place right foot on the floor.
Raise your left leg as high as you can keeping your pelvis square (don't raise your left hip toward your ear).
Hold your lower thigh or place a strap over the arch or ball of your foot. Flex your foot to stretch your calf too.
Hold for 30 seconds, then switch legs.