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Recession Proof Your Workout: Free Video Mat Classes From Ultimate Pilates

FitSugar — Tue, 18 Nov 2008 10:00:00 -0800

In tough financial times, we all start to trim the fat off our budgets. When the monetary trimming comes from your fitness life, be careful. Exercise helps relieve the stress that accompanies uncertain times. Pilates, a mind-body exercise, works as a great mental distraction while you're working out, but it can be expensive. That is why I was so excited when I found free workouts at Ultimate Pilates Workouts. The site offers much more in a tiered fee system, but their free workouts are 30 to 45 minutes long, informative, and challenging. You do have to register with their site, but opt for the free basic package to gain access to their video mat classes.

The site was create by twin sisters, both former Rockettes. Their studio Pilates on Fifth in NYC seems like a great place to work out, and with their videos you get mat class instruction that is certainly not over-produced. For more Pilates tips and in-depth explanations of Pilates exercises and concepts, check out their video podcasts.

To get a taste of the videos, just

Angelina Jolie Virtually Masters Pilates

FitSugar — Fri, 14 Nov 2008 03:30:00 -0800

Angelina Jolie appeared in early October, just a couple months after giving birth to her twins, looking fabulous as ever. She had some people worried last year after she'd finished breastfeeding Shiloh, but this mother of six seems to be happy and healthy these days. In fact, the self-described punk-kid-at-heart seems to be taking some cues from her tech-smart kids and is participating in one of their hobbies by incorporating one of her own. To see what she's been up to,

The Shape of Faith Hill's 41-Year-Old Bikini Body

FitSugar — Mon, 20 Oct 2008 13:00:00 -0700

The beautiful country star, Faith Hill, has a gorgeous voice. Who knew she has a gorgeous and strong bod, too. At age 41, she'll be on the cover of Shape magazine's December issue (on sale Nov. 10) showing off her amazing figure, and she has her daily exercise routine to thank.

In her 20s and 30s, Faith went through different phases with exercise. She'd work out right before a video shoot or tour, but didn't do much afterward. Then once she had three children and turned 40, she knew it was time for a lifestyle change. She had knee surgery last January, so she couldn't exercise for six months. So in July, she and husband, Tim McGraw began a daily routine. They did four miles on the elliptical, light weight lifting, crunches, and push-ups. Faith said, "I found I slept better, had more energy and was stronger."

To find out her extra secret weapon, just

Recession Proof Your Pilates

FitSugar — Mon, 13 Oct 2008 10:00:00 -0700

In tough financial times, we all start to trim the fat off our budget. When the monetary trimming comes from your fitness life, be careful. Exercise helps relieve the stress that accompanies uncertain times. Pilates, a mind body exercise, works as a great mental distraction while you're working out, but it can be expensive. Here are a few ideas on how to recession proof your commitment to Pilates.

There are so many great Pilates DVDs out there, and here are my reviews of some so you can read about them before you buy. NetFlix has almost 2,000 Pilates titles available for rental.
Speaking of free . . . you can check out my Pilates videos if you need a refresher on the basics.
Double up! If you have been taking private one-on-one sessions, ask your trainer if she has a client with similar ability who wants to share a session. Duets are generally 40 percent cheaper than privates. Who knows? You might make a permanent exercise buddy.

I have two other suggestions, so

Pilates Tip: Avoid the Head Rush

FitSugar — Wed, 27 Aug 2008 03:00:00 -0700

When I am gardening and move from a deep squat to standing, I get a little lightheaded. It is not really disconcerting, but when it happens when I'm doing Pilates, well that is a different story. Exercises where you move from horizontal to vertical quickly can create a sudden lowering of blood pressure, which can make you dizzy. The most simple way to avoid the head rush is to move more slowly. And moving more slowly will emphasize the element of control central to the Pilates philosophy. This will also increase the difficulty of the move. Think of that as a perk brought to you by your desire to avoid a head rush.

The expert at About.com: Pilates also thinks that increasing the "scoop" of the deep abs on the inhale can help keep the blood pressure from dipping too low. Keeping the low and deep abs engaged while you breathe in means you need to focus on breathing into the sides and backs of your ribs — an element of Pilates we can all work on.

Try these two fixes and see if they keep getting dizzy at bay.

Source

Fit Tip: Try Pilates at Least Once

FitSugar — Fri, 22 Aug 2008 11:00:00 -0700

While I was doing bicep curls at the gym yesterday, I was reminded of how great Pilates is. Why, you may ask? Because so many Pilates fundamentals extend to other activities, so you can exercise better no matter what you're doing.

If you've never taken a Pilates class, I urge you to try it at least once so that you can apply the lessons to the rest of your fitness routine. For instance, Pilates focuses a great deal on breathing and control, both of which come in handy when strength training. The more you control your movements, the less prone you are to injury.

Even more useful is learning to suck in your abs (engage your deep abs), concentate on your core, and keep your spine neutral. This not only protects your back and improves posture but also helps build your ab muscles. After dabbling in Pilates, you'll learn that sucking in your abs during just about any activity — from weightlifting to canoing — can help you tighten your tummy and protect your back.

So give it a shot and see what you learn. Who knows? You may even find a new workout you love. Are you a Pilates fan? If so, tell me what it's taught you.

Back to Basics: Keeping Your Shoulders Down

FitSugar — Wed, 18 Jun 2008 03:00:00 -0700

When teaching Pilates, I am always telling clients to keep their shoulders away from their ears. Raised shoulders is a sign of serious tension in the neck and upper back and over time it will create pain. Not only that but it wastes energy and can make surrounding areas not function correctly. Pilates clients aren't the only folks with tense necks and raised shoulders. I see this posture all the time when people are working out with weights, biking and running.

In an effort to keep the shoulders down, people tend to tense their necks even more – as if the sheer weight of their neck will calm the busy shoulder joint. Or people tend to grab in their lats or arm pits, which also increases neck tension and interferes with free movement of the arms.

To effectively relax your shoulders, you need to focus on your shoulder blades (scapula) sliding down your back. The muscle that anchors the blades is the bottom part of the trapezius muscle. You also want to feel your collar bone (clavicle) widening and the scapula sliding slightly toward one another. The end effect is an open chest with relaxed shoulders and neck. Nothing should feel pinched or gripped. Imagine the scapula is a slippery bar of soap sliding up and down the back. Try it next time you do bicep curls, sit in freeway traffic or ride your bike.

Source

DVD Review: Jennifer Kries New Body Pilates

FitSugar — Tue, 27 May 2008 16:00:00 -0700

Since many of the exercises require no equipment, Pilates is a great way to work out at home. But it's very important that you do the movements exactly right, so I often worry that beginners may not be getting the instruction they need at home. If you're new to Pilates, but prefer to work out in your living room, then Jennifer Kries' New Body Pilates is a great place to start.

This DVD is a cross between a workout routine and an educational video. Before and during the basic mat workout, Kries — who, poor thing, is much cuter than this unflattering photo! — does a great job explaining both the fundamentals of Pilates and how to do each exercise. For details,

Back to Basics: Pilates 100s

FitSugar — Wed, 21 May 2008 03:30:00 -0700

The Pilates method is full of wonderful ab exercises, and the 100s is no exception. Often considered a warm up exercise, the 100s challenges your abs but also challenges your breathing coordination. It helps to get the blood circulating through your body to prepare you for the workout to come.

Start lying on your back with your legs in table top position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor. Make sure you are not "pooching" your abs, which means you are just working the top layer of abs – a definite no-no in Pilates.
Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades are just off the floor. Reach your arms toward your feet. Your arms will be about two inches off the floor.
Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps and exhale for five pumps. That completes one set or cycle. Repeat cycle nine more times for a total of 100 pumps.

For some helpful hints

You Asked: How Do Yoga and Pilates Differ?

FitSugar — Mon, 21 Apr 2008 03:00:00 -0700

You're asking and I'm answering . . .

"Hey Fit,
I see that you teach both Pilates and yoga. People ask me what the difference is between the two and I don't really have a good answer. The only thing I do know is that you use machines in Pilates. Can you help me understand the differences and why people practice either?"
– TransformerYoga

Great question. People ask me the differences between these two practices all the time and to see my answer

If You Could Afford It, Which Would You Rather Have?

FitSugar — Wed, 16 Apr 2008 04:30:00 -0700

Hopefully you all know that I'm giving away $1000 to help one lucky winner get in tip top shape for beach time. (So if you haven't entered the giveaway yet, click here). Although it is important to feel good about yourself when headed to the beach, it's also important to feel good every day. So that got me thinking about ways to stay healthy in general, all year round. So I was wondering . . .Source

If You Could Afford It, Which Would You Rather Have?

A year long of private lessons with a yoga or Pilates instructor.

A year long of weekly sessions with a personal trainer.

A treadmill at home (or other piece of equipment).

Something else – tell me about it below.

Pilates Move: Leg Pull Back

FitSugar — Wed, 09 Apr 2008 11:45:00 -0700

Here is a Pilates move to work your entire being – abs, arms, core, hip flexors, and legs – called the Leg Pull Back (or Leg Pull Up). It is challenging and fun and a whole new take on the plank because here your back is to the ground. How's that for turning the move inside out.

Here's how you do Leg Pull Back:

Reverse Plank

Start by sitting with legs out in front of you, heels together, spine long and palms by your pelvis with finger tips forward.
Lift pelvis off the ground, until your body forms a long line from the shoulders to the feet. Go ahead and point those toes.
Feel inner thighs squeeze toward one another, with abs pulling toward spine.

With Kick

Keeping your plank stable, inhale and kick your right leg up as high as you can, without breaking at your waist.
Pressing your left leg into the floor with help keep you stable.
Exhale, flex through your foot and slowly lower your right leg reaching through your heel.
Repeat kick with the left leg. Repeat each side three more times for four sets.

Remember to keep your chest open, shoulders down, and neck long — don't sink into your shoulders. If this feels hard on your wrists, lower yourself pelvis down between sets.

DVD Review: 10 Minute Solution Rapid Results Pilates

FitSugar — Thu, 03 Apr 2008 11:45:00 -0700

I was pleased with the other Pilates DVD I reviewed from the 10 Minute Solution series, so I decided to give 10 Minute Solution: Rapid Results Pilates ($11) a try. Like the slim and sculpt workout, this DVD consists of several 10-minute workouts that you can mix and match: buns and thighs, arms and shoulders, waist slimmer, slim and sleek stretch, and a total-body workout. You can do the routines all in a row for a hearty 50-minute workout or take them one at a time when you have 10 minutes to spare. To find out what I thought of this DVD,

Squats Pilates Style

FitSugar — Thu, 13 Mar 2008 12:30:00 -0700

One of the reasons I love Pilates is that it makes everything better, from improving your golf game, to protecting your back while gardening. It can even make you faster in the pool. The attention to details of Pilates and the Pilates basics can help you with the basic moves of weight training, too.

Here are few ways to bring your Pilates training to your squats.

Really feel the sits bone (ischial tuberosities in anatomy speak, but otherwise the bones on the bottom of your pelvis that you actually sit on) to heel connection as you stand. This will help your fire up the backsides of your legs, which is why we all the doing squats.
As you exhale when you straighten your legs, to come up from the squat feel your deep abs pulling to your spine. Connecting the torso to the power of the legs will help you find, strengthen, and train your core.
Use your pelvic floor. As you come to standing feel your pelvic floor pulling up. One way to find this often difficult to feel and slightly taboo part of your body is think of your perineum (or mula bandha for all you yogis) initiating the movement to straighten your legs to stand. Make sure to release the pelvic floor as you bend your knees when squatting.
Pay attention to your feet and make sure that you feel both sides of your foot on the ground and that your feet are neither rolling out or in.
Last but not least, keep a neutral spine for the entire squat and feel the low abs working with the back muscles protecting your spine.

Source

5 Things: Your First Pilates Session

FitSugar — Tue, 04 Mar 2008 03:00:00 -0800

If you are curious about Pilates but want to know a little bit more about what to expect at your first class – here's a list of five concepts you will likely learn early on in your first Pilates session or group class.

Find Your Deep Abs: The focus on the deep abs, aka transverse abdominis, is what makes Pilates so unique, but you need to find those abs before you can work them. These deep muscles can be hard to isolate without squeezing your bum or tucking your pelvis, which are both no-nos in Pilates.
Breathing: Every exhale is a chance to engage your deep abs since they work as you force your exhale. Sounds simple but it takes a little practice. You will also learn how to inhale without tensing your shoulders, which is great for eliminating neck pain.
Neutral Spine: Finding neutral spine is a key part of the Pilates repertoire. You will learn how to keep your spine in neutral alignment (keeping its natural curves) while you breathe and move. Sounds easy, but at first it can be a little like patting your head and rubbing your tummy.

To see two more skills you will learn,

Looking For a Pilates Studio

FitSugar — Thu, 07 Feb 2008 02:00:00 -0800

If you are getting bored using the same old Pilates DVD over and over, you should check out classes at a studio near year. It seems like Pilates studios are popping up in neighborhoods at the same rate as Starbucks coffee shops. Chances are high there is a studio close to either where you work or live. Check out this Pilates studio locator that Pilates Style has put together.

If you have never tried Pilates and are contemplating a class, I say, "Go for it!" It is a great form of exercise that makes everything better. It can help improve your running times, your posture and tone your belly!

Source

Health Tip for Contact Lens Wearers

FitSugar — Tue, 05 Feb 2008 02:00:00 -0800

If you wear contact lenses, you want to make sure you are doing all you can to keep your eyes healthy. I thought I was doing right by closing my contact lens case every morning after putting in my lenses. I guess I was wrong. I didn't realize that a dark and moist closed case is the perfect breeding ground for mold and bacteria to grow. Two things you definitely don't want in your eyes since they could cause major discomfort, or even worse an infection.

So if you wear contact lenses, after putting them in your eyes be sure to leave your case open and dump out the old solution so it can dry fully between uses. It's also a good idea to boil your case in water for ten minutes once every couple of weeks to get rid of any gross stuff that may be growing in the case. Many solutions come with new cases, so when you go through a bottle of solution, use the new case that comes with it and toss your old one.

Let me know if you already do this in the comment section below.

Source

Reform Yourself With the Pilates Reformer

FitSugar — Fri, 21 Dec 2007 13:30:00 -0800

I know a lot of you take Pilates mat classes, and some of you are entertaining the notion of taking Reformer classes. And I think you should since the Reformer is my favorite piece of Pilates equipment. Not only is it the original piece of equipment, but it is so versatile you can work every muscle with this one machine. The variations are endless.

A Reformer is a little bit smaller and lower than a twin-size bed. The carriage moves against spring resistance — there are five springs with different tensions creating an infinite amount of possible weights to work with. For Footwork, the most basic exercise on the Reformer, you lie with your back on the carriage, put your feet on the foot bar and just push yourself out and control yourself back in. It is considered a warm-up exercise and is for rehabbing knee and ankle injuries, as well as integrating the pelvic floor with leg motion.

You can work your feet in the loops (at the end of the ropes) to work your legs. Or attach handles to the ends of the ropes to work your arms. Standing on the machine and moving the carriage really challenges your sense of balance and your core. Ahhh . . . so many variations, so little time.

To see some of my favorite moves you can do on the Reformer

You Asked: Pilates Mat Class vs. Reformer Class

FitSugar — Mon, 10 Dec 2007 09:15:00 -0800

You're asking and I'm answering . . .
Hey Fit,
I think you have mentioned before that you are a Pilates instructor. I had a Pilates-related question and thought you might be a good person to ask. Is there a significant difference between the Pilates mat classes at a gym and sessions on a Reformer? My gym has both, and I was wondering if I should be springing for the reformer sessions. Are they really that much better?
– Powerhouse Patricia

Well, Patricia, both mat classes and Reformer sessions have their merits, but I must admit the Reformer is my favorite piece of Pilates equipment. So factor that into my explanation.

As I see it, the pros for a mat class are as follows:

Mat classes are less expensive since they are not equipment dependent.
Mat classes are easier to find, and studios and gyms offer them more frequently.
You can easily incorporate many mat class exercises into your fitness regimen.
Mat classes make you strong.

To see the reason I think Reformer classes are great, just

Fit Gift Guide: Pilates Lover

FitSugar — Thu, 06 Dec 2007 10:15:00 -0800

The gift-giving holidays are just around the corner and to spare you some of the last-minute shopping stress the Sugar sites are creating ever-helpful gift guides.

Since Pilates is practically a household word these days, chances are high you have a Pilates lover in your life. It is a great form of exercise and I have found some great gifts to go along with it.

Pilates Deck in Motion: These cards are a great way to make a game of exercising. Pick a card, any card, and do that exercise. The cards include really great jargon-free descriptions of many popular Pilates exercises.
ExerSocks: These seem silly but are a great for keeping your tootsies warm and your moves skid free. Since they come in a three pack, your Pilates lover will always have a clean pair for class.
Body Bands: Adding body bands to a workout means adding extra resistance for a little more work. Light weight and good for travel, these bands are easy to store and use.
Bamboo Pilates Pants: Everyone loves fitness wear by lucy and these bamboo pants are no exception. Flattering, comfy, and body conscious, they're perfect for a Pilates session.
IQ Reformer: This mini Reformer may cost a pretty penny, but it is a fraction the cost of a studio Reformer and it can become a fraction of the size as well. It telescopes down in size to fit under a bed.

Abdominal Bracing vs. Pulling Abs in Pilates Style

FitSugar — Fri, 30 Nov 2007 07:30:00 -0800

I need to talk a bit about the contradictory opinions about how to use your abs when doing an exercise that is not ab specific, like crunches. Some fitness trainers promote abdominal bracing to work your core and protect your back when doing things like lifting weights. Bracing is explained how you would hold your abs if you were "bracing" for a punch to your gut. Now as a Pilates instructor, there is no way I can sound impartial about this and I don’t like “bracing.” Here's why: In a worse case scenario it makes people push their abs out (not good for stabilizing the spine), as well as bear down on their pelvic floor (not good for your core), and at best it simply works the abs isometrically (doesn’t change their length) and does nothing to correct faulty posture.

I think it is much more beneficial and more supportive to work the abs by pulling the abs toward the spine in a kind of in and up fashion. This also helps to engage the pelvic floor, which believe it or not is part of the core. Often engaging the deep abs (aka the transverse abdominis or TVA) helps to correctly faulty posture and alignment as well as create a lift in the torso so essentially the torso is supporting itself decreasing the pressure on the joints in your lower body.

So you want to find your deep abs? Check out: The Skinny On: The Deep Abs.

Source

And the 2008 Health and Fitness Trends Are . . .

FitSugar — Wed, 14 Nov 2007 15:30:00 -0800

It seems that the predicted fitness trends for 2008 are pretty similar to those we saw in 2007, though this year we're seeing more of a focus on the specifics, rather than large generalizations.

Here are the top ten health and fitness trends for 2008:

Educated and experienced fitness professionals. More organizations are seeking accreditation for academic and certification programs for fitness professionals, including personal trainers, which will contribute to industry regulation.
Programs to fight childhood obesity. The high ranking of this trend matches the country's concern about childhood obesity and health. An influx of fitness programs designed specifically for children and adolescents is expected to help combat this problem.
Personal training. This trend moved up four spots from last year's survey, signaling that the profession of personal training is becoming more realistic and accessible to the public.
Strength training. The number four trend for 2008 supports ACSM and the American Heart Association's updated physical-activity guidelines, released earlier this year, which state that eight to ten strength-training exercises should be done at least twice per week.

To see the others

Healthy Dose Link Time!

FitSugar — Mon, 01 Oct 2007 13:30:00 -0700

About: Yoga has the yoga RX for seasonal allergies.

Health Bolt asks: Is Pilates hype or here to stay? You know I vote for the latter!

Back in Skinny Jeans tells us that Helen Mirren blames our fair sex for the size zero problem.

fitPod has a music mix up: "Painkiller" is a 30 minute plus joyride. Download it today for free.

iFit&Healthy declares boiled veggies nutritionally useless. Steam that broccoli, baby!

The Skinny Website tells us that Brittany Snow, of Hairspray, had an eating disorder as a teenager. Will spreading this message help keep teenagers from starving themselves?

Mark's Daily Apple shares the ten rules of aging well. Are you following them?

Elastic Waist announces their new show. Help them name it!

YumSugar has a tasty slow cooker recipe for pork roast for you to try.

Bodies by Glamour shares that Lezlye of "THE BL" avoids the scale but uses bi weekly photos as motivation.

Fitness Fixation tells you 11 things she has learned from exercise. These things will get you out of your seat and moving!

Leslie at The Weighting Game discusses the shocking anti-anorexia ad from Milan fashion week.

That's Fit knows you are curious if chatting on your cell phone for hours will harm your hearing.

Complete Running Network wants you to know a thing or two if you are running for two.

Source

You Asked: Yoga vs. Pilates

FitSugar — Thu, 13 Sep 2007 11:45:00 -0700

You're asking and I'm answering...

Dear FitSugar,
I am interested in doing Pilates or yoga. Which do you think is better? What is Pilates better for? And what is yoga better for?
extra chica12

Well for starters I love both practices and honestly couldn't function without either. Yoga and Pilates have a lot in common and both are great forms of strength training and build long lean muscles. In fact Joseph Pilates looked to the ancient practice of yoga for inspiration when creating his exercise method. Both practices are considered mind / body exercises since they both focus on the connection between the two entities, which much of western ideology has attempted to split over the centuries. Yogic philosophy includes a spiritual aspect that is not present in the Pilates method.

Yoga is considerably more static than Pilates since yoga poses are generally held for a number of breaths, except the flowing vinyasa that connects poses in Ashtanga and other forms of yoga too. Pilates focuses a lot on torso stability, using the deep abs and pelvic floor – similar to the uddiyana and mula bandhas of yoga, while the limbs move 3 dimensionally in space. While there is a large repertory of movement in the Pilates mat work that requires no props or machinery, a vast amount of exercises have been created for the Pilates machines which are vastly more intricate than the props you would use in yoga. Breath and breathing patterns are essential to both practices. Both practices will work your flexibility, but yoga more so than Pilates.

Yoga classes tend to be 90 minutes and Pilates mat classes are generally an hour and are roughly the same price. I have found the two practices enrich each other greatly and the more anatomically specific elements taught in Pilates enhance the more abstract images used in yoga.

I can't really choose between the two as a favorite - Pilates got my abs in shape after having my 2 kids, and yoga (because it lengthens and strengthens the muscles of my legs and opens my hips) makes running 3 times a week possible! So I say try them both if you can since I think they are both absolutely great!

Victoria Beckham Hates the Gym Too!

FitSugar — Tue, 28 Aug 2007 11:00:00 -0700

After reading this quote from Posh herself, Victoria Beckham, I thought about all the Stars, They're Just Like Us features we see in glossy tabloids...

Here's more:

"I really don't like the gym, in fact I can't stand it," she says with a laugh. "Maybe it's the whole getting sweaty thing, but it's just not me. I tried cycling in Spain but maybe my bum's too small as it just wasn't comfortable. I want to get fit, though, so I'm exploring some different options. I like what I've heard about Pilates - just sitting in a room, stretching and breathing. Sounds much more civilized."

Could you imagine if Posh was on the reformer next to you, swearing her bloody head off because Pilates does, in fact, make you sweat? Hilarious.

Victoria is not, and never has any ambitions to be, Sporty Spice. Like the majority of us, she hates the gym and is looking for the easy way out. It just goes to show that while money can do a lot of things for you fitness wise (celeb trainers, ritzy gym memberships, sweet gear, etc), it can't do the work for you. Not even if you're Victoria Beckham.

Source

Get in Gear: Exercise Mat by Aeromat

FitSugar — Thu, 23 Aug 2007 02:30:00 -0700

Sticky mats are great for yoga, but they just don't provide enough cushion for many other forms of exercise. It is nice to have a little more padding between your spine and the hard floor when you are doing serious ab work or for your knees when exercising on all fours, or kneeling. For Pilates, I like to use this simple mat by Aeromat.

This 48 inch exercise mat is 1/2 inch thick to protect your bones. It is durable, lightweight and easy to clean with a damp cloth. Since it rolls up with ease you can store it easily. Plus, having a plush mat eliminates some excuses for not doing ab work!

You can purchase one for $10.39 from the Pilates Super Store.

Cool or Not: Women's Yoga/Pilates Toe Sox

FitSugar — Wed, 22 Aug 2007 14:30:00 -0700

Have you guys seen the Pilates/Yoga Toe Sox before? They not only allow for toe movement, but they are also covered in little rubber grippers so you don't slip. My toes do not like to be separated from each other, even if it is for the sake of keeping optimal alignment during yoga and Pilates sessions. I don't know though, maybe you guys are loving these toe sox simply for their functionality rather than their looks. Or maybe you even love the look? So as always, I am curious are these cool?Already love them? Buy them from Amazon.com for about 13 bucks.

Cool or Not: Women's Yoga/Pilates Toe Sox

Cool!

Not Cool!

Undecided.

Other. Tell us Below!

Exercise Video: The Clam Series

FitSugar — Tue, 21 Aug 2007 11:45:00 -0700

Having a shapely tush is always in fashion and that is why the Clam Series of exercises is a perennial favorite. In this efficient, short series you will be working your upper outer thigh and your low glutes - I call this the panty line muscle group.

So lie on your side and get ready for the Clam!

Get Flash to see this player.

Fit's Tip: Make sure to stretch your low glutes after doing the Clam with the figure 4 stretch. Work the muscles, and then stretch them so they become firm but stay flexible.

Back to Basics: Finding Neutral Spine

FitSugar — Mon, 20 Aug 2007 09:30:00 -0700

The concept of neutral spine sounds easy. You maintain the natural curves of your spine while doing an exercise – like an upper abdominal curl. Keeping neutral means the muscles in your back will be working along with your abs and when you get your abs and back to fire together you are working your core. Also, it is more difficult to recruit your leg muscles to help you cheat when you maintain neutral spine during ab work.

The concept sound simple, natural even, but when the majority of people lie down on their backs to exercise they automatically and immediately press their low spines into the floor. This, my friends, is not neutral.

So how to find neutral?

Lie down on your back with your knees bent and your feet flat on the floor, with your heels about a foot from your bum.
Rock your pelvis up and down so you can feel the top and bottom of your sacrum - the back of your pelvis.
Stop rocking and feel the entire sacrum on the ground, allowing the 5 vertebrae in your lumbar spine to make a gentle curve away from the floor. It is not a big curve!
Your bottom rib should also be making contact with the floor.
The curve of your neck should mirror the curve of your low spine, so it pulls away from the floor as well.

To learn how to find neutral spine from the front just

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

Pilates in Motion: It's In the Cards

FitSugar — Wed, 01 Aug 2007 17:15:00 -0700

Looking to add some variety and chance to your home Pilates routine?
Then you should check out The Pilates Bodies in Motion ($12.95) deck of cards by Alycea Ungaro. She's trained celebs like Uma Thurman, Christy Turlington and Claire Danes, but strongly believes that everyone can benefit from the method.

These cards have truly helpful, jargon free exercise descriptions. Plus they are are handy - great for home use or when you are out on the road. The models resemble "real" women and have healthy looking strong bodies making the results of doing Pilates seem attainable.

Pick a card, any card, and do that exercise. Since there are 52 cards, you can pick an exercise a week to practice and master the deck in a year!

Buy the cards from Amazon.

The Magic of the Magic Circle: Pilates Prop Explained

FitSugar — Mon, 30 Jul 2007 03:00:00 -0700

When you hear the words magic circle do you think fairies and goddesses? Well I am here to expand your horizons - the magic circle is also a great Pilates prop.

This versatile prop is also known as an: exercise circle, magic ring, or fitness circle. And as all those names accurately describe, it is a circle about 12 inches in diameter made of flexible metal or rubber with pads on either sides of the circle. You can squeeze it and it will bounce back into a circle. That's the magic.

The magic circle provides some moderate resistance for strength training as well as feedback as to where the body is in space. I like to use the magic circle to strengthen the inner thighs. Place the ring between your knees or ankles in a variety of exercises and positions and squeeze.

It is versatile and can be used to work just about anything and since it is so small you can store it just about anywhere. It is great for a home gym.

Want to see some magic circle exercises? Then

You Asked: The Health Benefits of Pilates

FitSugar — Fri, 27 Jul 2007 04:00:00 -0700

I have received more than a few questions recently about Pilates like: Is Pilates good for weight loss? What are the health benefits of the practice? How to go about studying Pilates?

Pilates is strength training with flexibility training thrown in as a bonus. While both are essential to a well-rounded workout program, it is aerobic exercise that most directly helps weight loss. While Pilates will make you stronger and help you build long and lean muscles, it doesn’t burn up the calories like cardio exercises like running, swimming or putting the miles on an elliptical. Much of the focus of Pilates is on posture and how the entire body works, or not - since Pilates can be about turning off over working muscles, in an exercise.

It has been my experience that Pilates makes everything better from running to tennis, yoga to gardening. Primarily because it strengthens your core in many different ways and positions. These exercises directly translate to real life activities. When you use the Pilates equipment you work against spring resistance, increasing the strength training aspect of the method.

The most affordable way to experience Pilates is to take a group class. If you can afford it, taking a few privates sessions is a great way to jump start your practice. In a private you can really focus on the subtle details that separate Pilates from a lot of other forms of exercise. DVDs are great, but nothing can replace a live instructor and instant feedback.

Source

Move It at Home: Pilates Intermediate Mat Workout by Gaiam

FitSugar — Fri, 20 Jul 2007 10:15:00 -0700

For those times when you can't make it to class a DVD at home is better than nothing at all. While nothing can really replace the touch of a live teacher, the Pilates Intermediate Mat Workout by Gaiam is a pretty good substitute.

As you can surely tell by the name, this DVD is not meant for the beginner. This is a solidly intermediate workout that builds on the material taught in the Pilates Beginning DVD. Ana Caban teaches the class and she provides clear instructions and cues throughout the exercise. Modifications are shown by another "exerciser" although not as with much frequency as the beginning level DVD.

These intermediate variations are more intense and the pace a bit more challenging. Geared to the intermediate level student the exercises flow into one another and are not bogged down with a lot of instruction (another reason why this is not a good DVD for beginners). The workout runs about 40 minutes, with a 13 minute bonus Energy Boost Workout which is short but intense and targets the abs in a great way. The scenery alone will energize you - it is filmed on location at a tropical beach.

Buy the DVD for $12.99 from Amazon.

Get Your Butt in Gear: Stonewear Designs

FitSugar — Fri, 20 Jul 2007 09:30:00 -0700

When I workout, I'm looking for clothes that are comfortable, well-made, reasonably priced, and flattering. I want clothes that can withstand more than a few washes, and support my active lifestyle (and my curves).

I found a new company that fits the bill - Stonewear Designs. Their tank tops are really unique, like nothing I've ever seen. I love all the criss-crossy straps, and the styles with the higher necks (you don't want your ladies popping out while working out). These tops are perfect for walking, hiking, biking, rock climbing, strength training, Yoga, and Pilates. Many of the styles have support bras attached, so you could even do some jogging.

Another great thing about Stonewear Designs is their goal: to make clothing that helps women feel good about their bodies. I love that, and I love these tops.

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More Hilary Duff and Her Firm Up Moves

FitSugar — Thu, 19 Jul 2007 04:00:00 -0700

Puppies and Pilates seem to be making Hilary Duff happy these days. Ever since her appearance in Shape Magazine, a lot of folks are getting interested in Pilates.

Luckily for us, I've gotten my hands on Hilary’s best three firm-up moves created by Viveca Jensen (V Pilates), published in the August '07 issue of Shape:

Leg raises with a band: Tie the ends of a resistance band together to make a small circle (about 12 inches in diameter), loop it around your ankles, and lie on your right side with your legs extended; use your left arm in front of you for balance. Lift your left leg up as high as you can and lower until the band is just barely taut. Do 6 sets of 8 reps per side. “This is great for the butt and outer thighs,” says Jensen.
Bridge with the ring: To target your inner thighs, lie face up with knees bent, feet flat on the floor, and place a Pilates ring (aka Magic Circle) between your legs just above your knees (so the pads rest against your legs). Lift your hips so your body is aligned from knees to shoulders and squeeze the ring 16 times. Lower hips, then raise them again and squeeze 8 times. Finally, lift and lower pelvis 16 times while pressing legs against the ring. Repeat series 3 times.
Leg raises with a ball: Lie face up with legs extended straight up. Place a stability ball between ankles. Without rocking, raise and lower hips. Do 3 sets of 8 reps. “Hilary loves this because it really works the lower abs,” says Jensen.

Want to see the moves in action? Then check out Shape to see Jensen doing the exercises.

Pacific Coast News

Pilates in the Pool: AquaVee Pilates Plus System

FitSugar — Fri, 13 Jul 2007 02:30:00 -0700

Looking for a new way to workout in the pool without having to swim laps and laps on end?

The AquaVee Pilates Plus System ($120.00) installs in any pool in seconds and enables you to do a complete Swimming, Pilates and resistance workout in the comfort of any community, condo/apartment or backyard pool. The system comes with one Aquavee inflatable belt with back support, two 78" resistance bands for swimming, two handle attachments with resistance bands, two leg attachments with resistance bands, four High Pressure Suction Cups, four polycarbonate clear sheets and one 2.7 oz tube of Aquavee Silicone rubber adhesive and one Owner's Manual (which you'll want to read to figure out how to use all that stuff). Buy it from AquaVeeOnline.com.

What's the Deal with: Pilates "V" Feet

FitSugar — Mon, 09 Jul 2007 02:00:00 -0700

If you have taken a Pilates mat class, experience the one-on-one attention of a private Pilates session, or practiced along side a DVD, you have probably heard the term Pilates "V" feet, or Pilates first position (based on the first position in ballet, but not quite as exaggerated). That little Pilates first position isn’t for aesthetic reasons like back at Miss Loula’s Ballet class. Nope it serves a purpose.

The purpose is to get your psoas working. The psoas is a muscle that does hip flexion, meaning to draw the thigh up toward the front of your torso. The psoas is closer to the mid line of your body than your big bulky quads, of which the rectus femoris also works to flex the hip. They are both considered hip flexors, but the psoas has the advantage of being located closer to your spine than your other hip flexors, and therefore it is more efficient. Plus in Pilates you are always trying to get the deep muscles to work. You want to get everything fired up closer to core.

Also of importance it the fact that the psoas creates slight external rotation of the hip (the thighs rolling away from one another), as well as pulls the legs closer to one another, known in kinesiological terms as adduction. To make proper "V" feet you only open your feet about 45 degrees, not as wide as your feet will go. The rotation of feet happens not at the ankles or the knees but at the hips. You want to also press you heels slightly together to fire up your psoas even more and get your inner thighs to work a bit too.

Hope this helps with your 100's.

Oh! You can also make "V" feet with flexed toes. To see what that looks like

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

Get the Bod: Denise Richards

FitSugar — Thu, 28 Jun 2007 09:30:00 -0700

Denise Richards has had two kids and several public break-ups yet she seems to still manage to stay healthy.

OK Magazine sat down with Denise and got the scoop on what she's does to keep fit and healthy through it all:

OK: What's the best part about exercising?
DR: I feel healthy and strong, and I love how I feel mentally and physically. This is the first season in a long time that I have felt comfortable on the beach without a sarong covering my bottom.

OK: Do you find stress causes your weight to fluctuate?
DR: Stress definitely affects my weight. I am thinner when I'm stressed or have a lot going on.

OK: With such a busy schedule, is it difficult to find the time to exercise?
DR: No, because it is part of my lifestyle. I don't work out only when I'm preparing for a project or shoot or bikini season. Exercising is part of my routine. I try to do it five days a week for an hour. That's an hour of time to myself, unless the girls come in, but that's okay too. That's the luxury of working out at home.

There's more on working out with two young daughters as well what she wants to instill in them about body image, so

Madonna's Still Working Out, A Lot

FitSugar — Wed, 27 Jun 2007 23:50:00 -0700

At 48, Madonna is one fit momma. I knew she was a big fan of jogging around town and doing yoga from time to time, but it turns out that she has been doing a lot (and I mean a lot) more than just that to get ready for her Live Earth performance.

Sources say:

"...Madonna has been using the so-called gyrotonic expansion system, a wooden contraption of levers and pulleys which elongates muscles. She also practises pilates and yoga and does between 200 and 400 sit-ups a day."

That seems like a lot, even for Madonna, so I really hope she gives herself ample time to rest that tired body in between all her hard work. But even more than that, I really hope Madonna allows herself to enjoy the occasional cookie or piece of birthday cake.

Source

New Member of the Ab-alicious Club: Hilary Duff

FitSugar — Wed, 27 Jun 2007 15:45:00 -0700

We know that Hilary Duff loves Pilates, but now we get to see the pay off of all that ab work. Hilary shows off her bikini body in the upcoming issue of Shape. Yep, she is the cover girl for August.

Here are a few of her health secrets:

Exercise: Pilates, swimming and treading water, which helps her "firm up." She believes a workout shouldn't be boring or overly strenuous, and Pilates definitely fills those requirements.
Diet: Lots of protein, lots of veggies and oatmeal for breakfast. Hilary believes in finding a healthy mix and making trade offs. It is OK to eat your favorite foods, like dessert, but only after skipping the pre-dinner bread basket.
Health: When she turned 16, Hilary decided to get in shape and get healthy. She is part of the Stay fit. Eat right. Looking good, California campaign, which is dedicated to bringing healthy food to school cafeterias across California.

Hilary turns 20 in September but her healthy philosophy sounds levelheaded and wise:

Stay healthy, eat healthy, eat what is good for your body and what gives you energy -- and feed your sweet tooth every once in a while. That is the best way to go.

Thanks, Hilary. I couldn't have said it better myself.

Source

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

Have You Tried Gyrotonic?

FitSugar — Wed, 06 Jun 2007 11:45:00 -0700

What do Madonna, Teri Hatcher, and Edie Falco all have in common? They all share a love for Gyrotonic. You might be asking yourself, "What the heck is Gyrotonic?" It sounds like some sort of sexual beverage concoction, I know, but it is an innovative, somewhat complicated form of exercise.

I usually explain that Gyrotonic is like Pilates but in three dimensions instead of just two. It is very circular while Pilates is very square. Gyrotonic emphasizes mobility and Pilates tends to focus more on stability. You can think of gyro as yoga with resistance.

The machine known as the Cobra (or Tower Pulley) resembles a medieval torture device, but don't be intimidated since looks can be deceptive. Performing the motions of Gyrotonic feels so great that you can almost forget you're exercising. The exercises (there are about 50 sets of them with multiple variations) are based on the principles of yoga, ballet, swimming, t'ai chi, and gymnastics. That's a lot of principles so you can tell it is a mind/body exercise, so workout boredom in a Gyrotonic session is virtually impossible. The system emphasizes breath control and controlled resistance to develop flexibility and strength while encouraging a complete range of circular motion. To learn more about how the "cobra" works,

5 Things: To Relieve Lower Back Pain

FitSugar — Tue, 05 Jun 2007 08:45:00 -0700

An aching lower back is a common complaint among adults, especially those who sit at a desk all day. If you have an aching back here are 5 things you can try and hopefully one of them will relieve your symptoms:

Lie down on the floor with pillows under your knees. If that doesn't help, bring your knees up even higher with more pillows or you can even use a chair. If you have a bolster, that'll work too. Getting your knees above your chest can relieve the pressure in your lower back. You can even sleep like this.
A heating pad does wonders to relax muscle spasms. Use it for 20-30 minutes. However, sometimes ice is what you need especially if the area feels inflamed.
I'm giving you permission to get a massage! Any massage will feel amazing to help bring blood to your muscles and release tension, but Thai Massage (also called Lazy Man's Yoga) might be especially helpful. The practitioner moves and stretches your limbs for you, creating space and relieving pressure in tight areas of your body.
If your lower back pain is chronic, you'll want to incorporate stretching exercises into your daily routine. Physical therapy, some gentle yoga or a Pilates mat class will help out tremendously. Some examples of exercises that help stretch your lower back include Child's pose, Half Happy Baby, Standing Forward Bend, and Double Pigeon. Strengthening your core (abs and low back muscles) is also a great idea since these muscle groups help support the spine. Yoga poses like Wheel, Camel, Upward Facing Dog will strengthen your back, and here's a video to show you how to work your abs.
Stay fit - extra weight can put strain on your spine, causing pain, so commit to regular exercise that keeps you at a healthy weight and uses all your muscles. This will also help to prevent future injury.

Source

Move It At Home: Winsor Pilates Bun & Thigh Sculpting

FitSugar — Fri, 25 May 2007 11:00:00 -0700

I am going to say this on record - nothing beats going to an actual Pilates mat class. An hour long class works every bit of your body, while stretching and lengthening you as well. Plus there is an instructor there providing feedback and giving corrections, as well as discussing the subtleties of the Pilates method.

Now if you can't make it to a class, there are DVDs, but good Pilates DVDs are hard to find. If you are a Pilates regular and are familiar with the side lying mat series, then Winsor Pilates Bun & Thigh Sculpting DVD will be a great lower body workout for you. It runs a little over 20 minutes and targets the glutes, hamstrings and inner thighs. All the classic moves, from a traditional style Pilates mat class, are included. However, there is not a lot of instruction, which is great if you have done Pilates before, but I wouldn't recommend this DVD to a complete novice. Also included are exercises that work the back of the legs while lying on the stomach, or in a prone position if you want to get more technical.

I enjoyed the quick pace of the videos and appreciated not being bogged down by instructional interruptions, but as an instructor I do wish there was a little more specificity in the instructions given.

The Bun & Thigh DVD is included in the Targeted Training package (which also includes 6 DVDs, a sculpting circle, exercise planner and cookbook) on the Winsor Pilates website for $59.80. You can also find individual copies from Amazon for around $13.