By [http://ezinearticles.com/?expert=Raymond_Villon]Raymond Villon
The typical warm-up exercise in any Pilates style is the exercise known as "The Hundreds". The hundreds gets its name from the breath count implemented while performing the exercise. During the movement, the person would inhale for a count of five followed by exhalation for a count of five. This would be done ten times, making the total breath count one hundred. It can increase circulation of the body in a short amount of time so that it can prepare for a vigorous workout. It is important to do this exercise correctly so no neck or back pain can occur.
The hundreds can be done just about anywhere. It can be done as a part of mat work, or on the reformer apparatus. I've even seen it done on top of the Cadillac apparatus and the Wunda chair too. The only thing needed is a flat surface to lie down on. The muscles used are the shoulders, chest, latissimus dorsi, and the core. The core is an overused term that means just about anything near the belly button so it is important to define what body parts those are. The core is made up of the transverse abdominus (TA), multifidus, diaphragm, and pelvic floor. The TA is special because it acts as a band that wraps all the way around your midline.
The set up includes doing the exercise on a thick mat. Unlike in yoga, Pilates practitioners tend to use mats that are at least 5/8 inch thick. This is because of the numerous spinal articulation movements involved in Pilates. The hundreds are done in supine position (face up) and with the legs in a table top position. To get into the table top, the legs are bent from the hip so that it is ninety degrees from the body. Then the knees are bent so that the lower legs are bent also ninety degrees from the body. The hands are face down on the floor but elevate as the upper body is curled up so that the chin is tucked to the chest. The upper body should be curled up so high that the scapula is lifted from the floor. The legs will straighten to a forty-five degree angle from the floor. It remains this way for the duration of the exercise. The straight arms then start pumping up and down. The breath should be in concert with the movement. As stated before, inhaling for a count of five breaths followed by exhaling for a count of five. This is repeated ten times until a count of one hundred is achieved.
Raymond Villon is a Los Angeles Pilates instructor who runs a business that brings a reformer apparatus to in home sessions.
He can be found at http://www.EastHollywoodPilatesCompany.com and http://www.ReformerRoadshow.com
Article Source: [http://EzineArticles.com/?Warming-Up-in-Pilates---The-Hundreds&id=6423165] Warming Up in Pilates - The Hundreds
Friday, April 6, 2012
Wednesday, April 4, 2012
Pilates Reformer Running
By [http://ezinearticles.com/?expert=Raymond_Villon]Raymond Villon
Athletes can be prone to tight calf muscles, especially in runners, bicyclists, and any other fitness enthusiast that use cardiovascular machines. The calf muscle group consists of the gastrocnemius muscle and the soleus muscle. The symptoms are a gradual tightening in the calf muscles that can get worse when repeating a movement over and over again. One of the ways Pilates instructors do to lengthen the muscles of the calves is to do an exercise called running, also known as tendon stretch.
Running on the reformer is not exactly what new clients think it is when they first hear about it. The main purpose of it is to stretch the aforementioned muscles of the calves as well as the Achilles tendon. It should be done slowly because if there's bouncing during the movement, the client can pull his/her muscle.
To set up the reformer for this exercise, the springs must be adjusted to a lighter setting that was used for footwork. If a client used all the springs during their footwork movements, then the "weight" will be decreased by a full two springs. This leaves three springs on which is more than sufficient. I'm not shy about going to only two springs either if the client is really tight.
The client will be laying down in supine position, with their head on the headrest and feet against the foot bar. They should be on the balls of their feet, with their legs hip width distance apart. The client will extend the carriage all the way out so that both legs are extended long, and I like for them to drop their heels under the foot bar. I do this to acquaint them with stretching out their calves. Then to start the exercise, they will flex the calves of one leg while keeping the heel of the other leg down. Then they will point both feet, effectively doing a double calf raise. Once both feet are pointed, I they will then drop the heel of the opposite foot to stretch out that calf. This is done in an alternating fashion for roughly about a minute time. For a newer client, I will have them stop shorter than that.
There are certain things to watch out for when doing this exercise. The first thing I look for is that my client doesn't hyperextend their legs when it comes time to straighten out their leg for the calf stretch. I also make sure that they don't supinate their foot. I will see this when the ball of the big toe starts to lift. The other thing to look for is a pronated foot, which is bad for the knees. The hips are of particular interest as well since hip hiking is common with someone with muscle imbalances. Body awareness is of utmost importance when asking someone to work on hip differentiation.
Raymond Villon is a Los Angeles Pilates instructor who runs a business that brings a reformer apparatus to his client's home sessions.
He can be found at http://www.EastHollywoodPilatesCompany.com and http://www.ReformerRoadshow.com
Article Source: [http://EzineArticles.com/?Pilates-Reformer-Running&id=6422600] Pilates Reformer Running
Athletes can be prone to tight calf muscles, especially in runners, bicyclists, and any other fitness enthusiast that use cardiovascular machines. The calf muscle group consists of the gastrocnemius muscle and the soleus muscle. The symptoms are a gradual tightening in the calf muscles that can get worse when repeating a movement over and over again. One of the ways Pilates instructors do to lengthen the muscles of the calves is to do an exercise called running, also known as tendon stretch.
Running on the reformer is not exactly what new clients think it is when they first hear about it. The main purpose of it is to stretch the aforementioned muscles of the calves as well as the Achilles tendon. It should be done slowly because if there's bouncing during the movement, the client can pull his/her muscle.
To set up the reformer for this exercise, the springs must be adjusted to a lighter setting that was used for footwork. If a client used all the springs during their footwork movements, then the "weight" will be decreased by a full two springs. This leaves three springs on which is more than sufficient. I'm not shy about going to only two springs either if the client is really tight.
The client will be laying down in supine position, with their head on the headrest and feet against the foot bar. They should be on the balls of their feet, with their legs hip width distance apart. The client will extend the carriage all the way out so that both legs are extended long, and I like for them to drop their heels under the foot bar. I do this to acquaint them with stretching out their calves. Then to start the exercise, they will flex the calves of one leg while keeping the heel of the other leg down. Then they will point both feet, effectively doing a double calf raise. Once both feet are pointed, I they will then drop the heel of the opposite foot to stretch out that calf. This is done in an alternating fashion for roughly about a minute time. For a newer client, I will have them stop shorter than that.
There are certain things to watch out for when doing this exercise. The first thing I look for is that my client doesn't hyperextend their legs when it comes time to straighten out their leg for the calf stretch. I also make sure that they don't supinate their foot. I will see this when the ball of the big toe starts to lift. The other thing to look for is a pronated foot, which is bad for the knees. The hips are of particular interest as well since hip hiking is common with someone with muscle imbalances. Body awareness is of utmost importance when asking someone to work on hip differentiation.
Raymond Villon is a Los Angeles Pilates instructor who runs a business that brings a reformer apparatus to his client's home sessions.
He can be found at http://www.EastHollywoodPilatesCompany.com and http://www.ReformerRoadshow.com
Article Source: [http://EzineArticles.com/?Pilates-Reformer-Running&id=6422600] Pilates Reformer Running
Monday, April 2, 2012
How to Monitor and Cue the Pilates Hundreds
By [http://ezinearticles.com/?expert=Raymond_Villon]Raymond Villon
In Pilates, the hundreds are a great way to start a session. Whether on the mat or on the reformer, most practitioners use it to get the blood going and start a mild sweat. There are some things to monitor when doing Pilates however, and this exercise is no exception. Specific cuing can help a student visualize what their body is supposed to be doing. Cuing is truly an art form since the right cue will engage the proper muscle groups. Just like other exercises, some modifications may be implemented to keep injuries or pains from disrupting a workout. On the opposite end, variations are a good way to keep movements fresh and stimulating. The body will quickly adapt to any exercise and variations will ensure the muscles keep growing.
To anyone who's watching the hundreds seems like a very simple exercise. The body doesn't move while the arms pump up and down in a brisk pace. The inner workings of the movement are a lot more complex however. A trained instructor will spot neck tension in someone who tends to be stiff. This habit is one of the more prevalent ones at the studio. People who have tight scalenes and those who jut their head forward usually have a very hard time keeping their neck out of abdominal exercises. Another common body part to monitor is the transverse abdominus (TA). If this muscle is kept tight throughout the entire movement, then the ribs will not flare. This is essential for optimal core work.
Cues are especially helpful in a group class setting since there are too many people to approach for every exercise. They can also be implemented in private sessions as well. One of my favorite cues is to tell people "smile across your belly". This simple silly cue is a reminder to pull the abs in tight and feel the wrapping effect. Another one I like to use, especially with someone with tight pectoral muscles is to tell them to keep their chest open. Tight chest muscles happen to office workers who sit at desks or at the wheel of their car for a very long time. The deep back muscle layers become stretched and weak while the chest becomes to tight. The result is someone who suffers from a forward shoulder roll. Very severe rolling of the shoulders can have a kyphotic look to them. My favorite cue is to tell my client to imagine pressing a ball down against the floor as they pump their arm. This seems to work wonders on abdominal engagement.
Raymond Villon is a Los Angeles Pilates instructor who runs a business that brings a reformer apparatus to in home sessions.
He can be found at http://www.EastHollywoodPilatesCompany.com and http://www.ReformerRoadshow.com
Article Source: [http://EzineArticles.com/?How-to-Monitor-and-Cue-the-Pilates-Hundreds&id=6423176] How to Monitor and Cue the Pilates Hundreds
In Pilates, the hundreds are a great way to start a session. Whether on the mat or on the reformer, most practitioners use it to get the blood going and start a mild sweat. There are some things to monitor when doing Pilates however, and this exercise is no exception. Specific cuing can help a student visualize what their body is supposed to be doing. Cuing is truly an art form since the right cue will engage the proper muscle groups. Just like other exercises, some modifications may be implemented to keep injuries or pains from disrupting a workout. On the opposite end, variations are a good way to keep movements fresh and stimulating. The body will quickly adapt to any exercise and variations will ensure the muscles keep growing.
To anyone who's watching the hundreds seems like a very simple exercise. The body doesn't move while the arms pump up and down in a brisk pace. The inner workings of the movement are a lot more complex however. A trained instructor will spot neck tension in someone who tends to be stiff. This habit is one of the more prevalent ones at the studio. People who have tight scalenes and those who jut their head forward usually have a very hard time keeping their neck out of abdominal exercises. Another common body part to monitor is the transverse abdominus (TA). If this muscle is kept tight throughout the entire movement, then the ribs will not flare. This is essential for optimal core work.
Cues are especially helpful in a group class setting since there are too many people to approach for every exercise. They can also be implemented in private sessions as well. One of my favorite cues is to tell people "smile across your belly". This simple silly cue is a reminder to pull the abs in tight and feel the wrapping effect. Another one I like to use, especially with someone with tight pectoral muscles is to tell them to keep their chest open. Tight chest muscles happen to office workers who sit at desks or at the wheel of their car for a very long time. The deep back muscle layers become stretched and weak while the chest becomes to tight. The result is someone who suffers from a forward shoulder roll. Very severe rolling of the shoulders can have a kyphotic look to them. My favorite cue is to tell my client to imagine pressing a ball down against the floor as they pump their arm. This seems to work wonders on abdominal engagement.
Raymond Villon is a Los Angeles Pilates instructor who runs a business that brings a reformer apparatus to in home sessions.
He can be found at http://www.EastHollywoodPilatesCompany.com and http://www.ReformerRoadshow.com
Article Source: [http://EzineArticles.com/?How-to-Monitor-and-Cue-the-Pilates-Hundreds&id=6423176] How to Monitor and Cue the Pilates Hundreds
Friday, March 30, 2012
Use Prenatal Pilates to Prevent Diastasis Recti
By [http://ezinearticles.com/?expert=Ling_Wong]Ling Wong
As we all know, exercise is a great way to stay fit during pregnancy. Doing pilates exercises during pregnancy contributes a great deal to a speedy postnatal recovery. It helps you "get to know" your abdominal muscles, which are key components in the effort to getting back to pre-pregnancy shape.
Pilates teaches you how to use the abdominal muscles properly. Unlike crunches, which focus on the rectus abdominis, a.k.a. the "six pack", pilates recruits the transverse abdominis, the "girdle" muscles - which run deeper within the abdominal and wrap around the side as well. The transverse abdominis run across both the front and the back of the rectus abdominis, thereby helping to pull them in - which is key to a flat belly.
A good part of prenatal pilates is concerned with diastasis recti. Diastasis recti is defined as separation of the rectus abdominis muscle into right and left halves. It is a common occurrence during pregnancy, and pilates is a great way to minimize this condition as well as to speed up recovery.
Recently diastasis recti has received quite a bit of attention, and maybe a little too much. According to some experts in the field of Pilates, some separation is actually normal. You just need to be careful when exercising to minimize the condition. Focus should be given to pulling in the abdominal using the transverse muscles (think knitting the ribs together, and pulling the belly button to the spine). Pregnant women should avoid exercises that require lifting the head and neck off the floor. Strong transverse abdomini muscles will help speed up recovery by acting as a girdle to pull the two halves of the rectus abdominis back together - that means getting back into your skinny jeans that much faster!
There are a few precautions to keep in mind:
Avoid lying on your back for a prolonged period of time after the first trimester. The maximum amount of time varies for each individual - the purpose of this guideline is not to put too much pressure on the inferior vena cava, a major blood vessel, such that circulation is cut off. Some people who "carry small" can lie on their back for longer period of time and later into the pregnancy than others, listening to your body is key.
Try to avoid forward spinal flexion - any exercise that requires lifting the head and neck off the floor. Most of these exercises can be performed by keeping the head and neck on the floor.
Stop doing exercises on your stomach if you can no longer sleep comfortably on your stomach. Most of these exercises focus on the back muscles, and can be modified to be done on hands and knees.
Dehydration is one of the main causes of preterm labor. Staying well-hydrated is always important during pregnancy, particularly when exercising. Water helps maintain the body's core temperature. You should also be aware of any shortness of breath - if you have trouble carrying out a conversation, you should slow down (the "talk test").
If you have been taking pilates classes and would like to continue going to your regular mat classes, just remember to listen to your body - do what you can do, and don't strain to doing what you cannot. Experienced teachers can offer modifications that are suitable for the individuals' fitness level and stage of pregnancy. If you can afford the cost, take at least one private lesson to understand how your body works, learn about appropriate modifications, and have any particular issues addressed.
Ling Wong, MS, CHHC, AADP, is the founder and director of Thoughts For Foods Holistic Health. Thoughts For Foods provides Holistic Nutrition and Wellness coaching to help facilitate transformation in�conscious and focused women determined to live more and stress less to achieve weight loss, more energy, emotional wellbeing and mental clarity using our gradual yet effective "Eat Your Way to Transformation" signature system.
Ling specializing in preconception wellness, fertility support, pre- and post-natal wellness, as well as family nutrition. She holds a Master's of Science degree in Holistic Nutrition and is a Certified Holistic Health Coach.
Learn more at [http://www.thoughts4foods.com]http://www.thoughts4foods.com, and schedule a complimentary Inside-Out Transformation Breakthrough Session.
Article Source: [http://EzineArticles.com/?Use-Prenatal-Pilates-to-Prevent-Diastasis-Recti&id=6419614] Use Prenatal Pilates to Prevent Diastasis Recti
As we all know, exercise is a great way to stay fit during pregnancy. Doing pilates exercises during pregnancy contributes a great deal to a speedy postnatal recovery. It helps you "get to know" your abdominal muscles, which are key components in the effort to getting back to pre-pregnancy shape.
Pilates teaches you how to use the abdominal muscles properly. Unlike crunches, which focus on the rectus abdominis, a.k.a. the "six pack", pilates recruits the transverse abdominis, the "girdle" muscles - which run deeper within the abdominal and wrap around the side as well. The transverse abdominis run across both the front and the back of the rectus abdominis, thereby helping to pull them in - which is key to a flat belly.
A good part of prenatal pilates is concerned with diastasis recti. Diastasis recti is defined as separation of the rectus abdominis muscle into right and left halves. It is a common occurrence during pregnancy, and pilates is a great way to minimize this condition as well as to speed up recovery.
Recently diastasis recti has received quite a bit of attention, and maybe a little too much. According to some experts in the field of Pilates, some separation is actually normal. You just need to be careful when exercising to minimize the condition. Focus should be given to pulling in the abdominal using the transverse muscles (think knitting the ribs together, and pulling the belly button to the spine). Pregnant women should avoid exercises that require lifting the head and neck off the floor. Strong transverse abdomini muscles will help speed up recovery by acting as a girdle to pull the two halves of the rectus abdominis back together - that means getting back into your skinny jeans that much faster!
There are a few precautions to keep in mind:
Avoid lying on your back for a prolonged period of time after the first trimester. The maximum amount of time varies for each individual - the purpose of this guideline is not to put too much pressure on the inferior vena cava, a major blood vessel, such that circulation is cut off. Some people who "carry small" can lie on their back for longer period of time and later into the pregnancy than others, listening to your body is key.
Try to avoid forward spinal flexion - any exercise that requires lifting the head and neck off the floor. Most of these exercises can be performed by keeping the head and neck on the floor.
Stop doing exercises on your stomach if you can no longer sleep comfortably on your stomach. Most of these exercises focus on the back muscles, and can be modified to be done on hands and knees.
Dehydration is one of the main causes of preterm labor. Staying well-hydrated is always important during pregnancy, particularly when exercising. Water helps maintain the body's core temperature. You should also be aware of any shortness of breath - if you have trouble carrying out a conversation, you should slow down (the "talk test").
If you have been taking pilates classes and would like to continue going to your regular mat classes, just remember to listen to your body - do what you can do, and don't strain to doing what you cannot. Experienced teachers can offer modifications that are suitable for the individuals' fitness level and stage of pregnancy. If you can afford the cost, take at least one private lesson to understand how your body works, learn about appropriate modifications, and have any particular issues addressed.
Ling Wong, MS, CHHC, AADP, is the founder and director of Thoughts For Foods Holistic Health. Thoughts For Foods provides Holistic Nutrition and Wellness coaching to help facilitate transformation in�conscious and focused women determined to live more and stress less to achieve weight loss, more energy, emotional wellbeing and mental clarity using our gradual yet effective "Eat Your Way to Transformation" signature system.
Ling specializing in preconception wellness, fertility support, pre- and post-natal wellness, as well as family nutrition. She holds a Master's of Science degree in Holistic Nutrition and is a Certified Holistic Health Coach.
Learn more at [http://www.thoughts4foods.com]http://www.thoughts4foods.com, and schedule a complimentary Inside-Out Transformation Breakthrough Session.
Article Source: [http://EzineArticles.com/?Use-Prenatal-Pilates-to-Prevent-Diastasis-Recti&id=6419614] Use Prenatal Pilates to Prevent Diastasis Recti
Wednesday, March 28, 2012
Discover What Can Be Achieved Through Pilates
By [http://ezinearticles.com/?expert=Gill_Owen]Gill Owen
It may seem that Pilates is a relatively new form of exercise, but Mr Joseph Pilates first developed his form of therapy over 80 years ago, by drawing on the different disciplines of Yoga, dance and gymnastics. His aim was to unite the mind and body in a state of well-being and balance.
Joseph Pilates was a truly holistic practitioner who was motivated by his own ill health to develop some 500 movements which are known as Pilates. Although he originally designed the exercises to be performed with the use of apparatus, there is now no need for anything other than a suitable floor mat to get started.
The purpose of Pilates is to gradually and carefully perfect technique and improve core strength through following a series of increasingly difficult exercises. There is no need to have level of fitness or suppleness to begin as a novice would start with simple and gentle movements.
The emphasis on restored balance and posture is fundamental to Pilates, the theory being that we are all forced into unnatural positions and movements throughout life, which lead to poor posture and sometimes pain or discomfort.
Joseph Pilates was one of the first practitioners to recognise the importance of core strength in physical wellbeing. He referred to the core muscles of the torso as the 'powerhouse' of the body, which provides the limbs with the momentum to move freely and effectively.
There are eight underlying principles of Pilates:
1. Relaxation
Achieving this allows use to detach from the events of the day and think exclusively about the movement we are trying to perfect.
2. Concentration
Which enables us to focus on the detail of each exercise, rather than the level of effort involved or how many times we can repeat a movement.
3. Alignment
It is vital each part of the body is in the correct state throughout each exercise. This encourages us to retrieve the natural posture we were born with.
4. Breathing
There is a tendency for us to hold our breath during exercises that require stillness, but it is very important that oxygen is transported to the necessary parts of the body through deep, lung-filling breaths.
5. Centering
As already mentioned, the use of the core muscles is central to Pilates. Centering ensures that we position the muscles of the torso properly so that the core muscles are brought fully into play.
6. Fluidity of Movement
Avoiding over-stretching and allowing the more muscles to propel the arms and legs without jarring during each exercise.
7. Stamina
Gaining strength gradually through following exercises by degree of difficulty.
8. Co-ordination
Engaging the mind and body in unison.
Some of the rewards of regularly practising Pilates include a stronger immune and lymphatic system, better posture and improved strength and resistance to injury and illness. It's definitely worth giving Pilates a go if you haven't tried. Like so many people, you may even find you get hooked!
If you do give Pilates a try (and I'd encourage you to do so) you will get far more out of your workout if you wear [http://www.lovestretch.co.uk/shop/yoga-clothes-pilates-clothes.html]appropriate Pilates clothing. If you'd like free articles like this one for YOUR website, [http://www.lovestretch.co.uk/free-articles]click to request yours!
Article Source: [http://EzineArticles.com/?Discover-What-Can-Be-Achieved-Through-Pilates&id=6432336] Discover What Can Be Achieved Through Pilates
It may seem that Pilates is a relatively new form of exercise, but Mr Joseph Pilates first developed his form of therapy over 80 years ago, by drawing on the different disciplines of Yoga, dance and gymnastics. His aim was to unite the mind and body in a state of well-being and balance.
Joseph Pilates was a truly holistic practitioner who was motivated by his own ill health to develop some 500 movements which are known as Pilates. Although he originally designed the exercises to be performed with the use of apparatus, there is now no need for anything other than a suitable floor mat to get started.
The purpose of Pilates is to gradually and carefully perfect technique and improve core strength through following a series of increasingly difficult exercises. There is no need to have level of fitness or suppleness to begin as a novice would start with simple and gentle movements.
The emphasis on restored balance and posture is fundamental to Pilates, the theory being that we are all forced into unnatural positions and movements throughout life, which lead to poor posture and sometimes pain or discomfort.
Joseph Pilates was one of the first practitioners to recognise the importance of core strength in physical wellbeing. He referred to the core muscles of the torso as the 'powerhouse' of the body, which provides the limbs with the momentum to move freely and effectively.
There are eight underlying principles of Pilates:
1. Relaxation
Achieving this allows use to detach from the events of the day and think exclusively about the movement we are trying to perfect.
2. Concentration
Which enables us to focus on the detail of each exercise, rather than the level of effort involved or how many times we can repeat a movement.
3. Alignment
It is vital each part of the body is in the correct state throughout each exercise. This encourages us to retrieve the natural posture we were born with.
4. Breathing
There is a tendency for us to hold our breath during exercises that require stillness, but it is very important that oxygen is transported to the necessary parts of the body through deep, lung-filling breaths.
5. Centering
As already mentioned, the use of the core muscles is central to Pilates. Centering ensures that we position the muscles of the torso properly so that the core muscles are brought fully into play.
6. Fluidity of Movement
Avoiding over-stretching and allowing the more muscles to propel the arms and legs without jarring during each exercise.
7. Stamina
Gaining strength gradually through following exercises by degree of difficulty.
8. Co-ordination
Engaging the mind and body in unison.
Some of the rewards of regularly practising Pilates include a stronger immune and lymphatic system, better posture and improved strength and resistance to injury and illness. It's definitely worth giving Pilates a go if you haven't tried. Like so many people, you may even find you get hooked!
If you do give Pilates a try (and I'd encourage you to do so) you will get far more out of your workout if you wear [http://www.lovestretch.co.uk/shop/yoga-clothes-pilates-clothes.html]appropriate Pilates clothing. If you'd like free articles like this one for YOUR website, [http://www.lovestretch.co.uk/free-articles]click to request yours!
Article Source: [http://EzineArticles.com/?Discover-What-Can-Be-Achieved-Through-Pilates&id=6432336] Discover What Can Be Achieved Through Pilates
Monday, March 26, 2012
Pilates Equipment
By [http://ezinearticles.com/?expert=Susan_A_Johnson]Susan A Johnson
Pilates has become a worldwide phenomenon due to its success in increasing strength and balance. There are many benefits of Pilates including increased core strength, increased fitness and reduction in pain and prevention of injury. Over time there has been various types of equipment introduced to further enhance the workouts and boost results. The most common are the Pilates bands, Pilates ring and the foam roller.
The Pilates ring is a flexible plastic ring approximately one foot in diameter. It is used to give further resistance to the original Pilates exercises and movements. It is a perfect way to progress your current exercise routine to make it more challenging. You can use the ring in most floor exercises in which you are lying on your back. For example, when doing exercises like crunches, the hundreds and bridging. Simply hold the ring between you knees and gently squeeze throughout the exercise. You will activate more muscle groups and make the exercise more challenging. If you are experienced or have practiced Pilates for a while, there are many instructional DVDs available that will guide you through hundreds of exercises using the ring. For a beginner it is recommended that you take are few supervised classes until you master the basics.
The Pilates bands have been used in the rehab setting for decades, and only recently has introduced into Pilates classes. They are a fantastic way to increase resistance when performing arm exercises. They can also be used to enhance leg and balance training during your routine. They come in different resistance levels, which allowed easy progression from light to heavy resistance as you get stronger and need more of a challenge. Again there are many instructional DVDs on the market that will guide you through complete routines using just the band.
The Pilates roller is a foam cylinder about a meter long. It is very versatile and can be incorporated into many existing Pilates exercises. It also has its own set of unique exercises which is great when you want to mix up your routine. There are exercises in which you lie on your back on the roller with only your feet touching the floor. This provides an unstable surface and forces you to activate the deep core muscles. It is advisable to complete a few months of supervised classes with the foam roller as many exercises are quite challenging and may cause injury if not performed correctly.
The best part about Pilates equipment is that its affordable. For under a hundred dollars you can buy all three pieces of equipment and create you own mini Pilates studio. They also don't take up a lot of room, making them easy to store. If you are starting to plateau with your current routine, i strongly recommend taking the next step and buying some equipment to progress and enhance your current routine.
For more information on the [http://www.pilates-ring.net/pilates-resistance-bands.html]pilates resistance bands and the [http://www.pilates-ring.net/pilates-foam-roller.html]pilates foam roller please go to pilates-ring.net.
Article Source: [http://EzineArticles.com/?Pilates-Equipment&id=6453077] Pilates Equipment
Pilates has become a worldwide phenomenon due to its success in increasing strength and balance. There are many benefits of Pilates including increased core strength, increased fitness and reduction in pain and prevention of injury. Over time there has been various types of equipment introduced to further enhance the workouts and boost results. The most common are the Pilates bands, Pilates ring and the foam roller.
The Pilates ring is a flexible plastic ring approximately one foot in diameter. It is used to give further resistance to the original Pilates exercises and movements. It is a perfect way to progress your current exercise routine to make it more challenging. You can use the ring in most floor exercises in which you are lying on your back. For example, when doing exercises like crunches, the hundreds and bridging. Simply hold the ring between you knees and gently squeeze throughout the exercise. You will activate more muscle groups and make the exercise more challenging. If you are experienced or have practiced Pilates for a while, there are many instructional DVDs available that will guide you through hundreds of exercises using the ring. For a beginner it is recommended that you take are few supervised classes until you master the basics.
The Pilates bands have been used in the rehab setting for decades, and only recently has introduced into Pilates classes. They are a fantastic way to increase resistance when performing arm exercises. They can also be used to enhance leg and balance training during your routine. They come in different resistance levels, which allowed easy progression from light to heavy resistance as you get stronger and need more of a challenge. Again there are many instructional DVDs on the market that will guide you through complete routines using just the band.
The Pilates roller is a foam cylinder about a meter long. It is very versatile and can be incorporated into many existing Pilates exercises. It also has its own set of unique exercises which is great when you want to mix up your routine. There are exercises in which you lie on your back on the roller with only your feet touching the floor. This provides an unstable surface and forces you to activate the deep core muscles. It is advisable to complete a few months of supervised classes with the foam roller as many exercises are quite challenging and may cause injury if not performed correctly.
The best part about Pilates equipment is that its affordable. For under a hundred dollars you can buy all three pieces of equipment and create you own mini Pilates studio. They also don't take up a lot of room, making them easy to store. If you are starting to plateau with your current routine, i strongly recommend taking the next step and buying some equipment to progress and enhance your current routine.
For more information on the [http://www.pilates-ring.net/pilates-resistance-bands.html]pilates resistance bands and the [http://www.pilates-ring.net/pilates-foam-roller.html]pilates foam roller please go to pilates-ring.net.
Article Source: [http://EzineArticles.com/?Pilates-Equipment&id=6453077] Pilates Equipment
Saturday, March 24, 2012
Pilates Will Change Your Body
By [http://ezinearticles.com/?expert=Michelle_A_Wright]Michelle A Wright
We all aim to cultivate strength, vigor, control, intensity, energy and other characteristics generally associated with power. They are also the beneficial outcomes from consistent and devoted Pilates practice. If your athletic or a couch potato, young or old, or somewhere in between, Pilates has a role to play as you seek to develop a lifetime habit of exercising sensibly and successfully. Once learned, the critical elements of this exercise can be yours forever, to take with you as you stay active.
Pilates is a whole body exercise program that at once strengthens and lengthens your muscles. You will certainly get toned abdominals with this exercise as the traditional "ab work" you may have participated in at a gym cannot measure up to what Pilates has to offer. Get ready to embrace a program that is diverse, challenging and exciting and say goodbye to doing hundreds of crunches.
This exercise is powerful because it uses the mind to improve the body. Your focus, concentration and attention are called upon with every movement. Without this mental aspect fully engaged you would simply be doing movements and you would not be doing Pilates.
It will take power to engage your whole self with each exercise. Every part of your body will be called upon to move, or not to move. Amazingly, it will be this movement inhibition that will be most challenging, taking weeks and months of practice to attain, and years to perfect. You will see changes to your body from the inside out.
The key to achievement is using your mind as well as your body and you won't tune out with this exercise, instead every movement, every repetition, is performed with concentration and mental control. You will learn to tune in to precisely what your body is doing and not doing, what is moving and what is not moving. Your body will gain new wisdom.
Gladly, part of the power of Pilates is that it gives you almost instant benefits, in spite of your fitness level. Here's a list of the improvements you can look forward to with constant practice:
Better posture
Standing taller
Longer, leaner muscles
Feeling lighter
More energy
Greater ability to focus and concentrate
A sense of persona improved self-esteem
You can anticipate seeing and feeling the changes within a matter of weeks. Your abdominal area will feel firmer and your arms and legs will begin to attain a toned appearance. Each time you do the exercises, you will come away feeling energized, rehabilitated and looking forward to your next session.
Getting firmer abdominals, strengthening the back, toning the arms and sculpting the legs are only tiny parts of the Pilates story. The how it is done is what evolves into the visual and internal changes that change your posture, strength, flexibility, and the spring in your step.
If you ever wanted to obtain that Pilates "look", with toned abdominals and a overall stronger body then visit http://www.fitnessdivine.com/programs and start improving your appearance with one of the many Pilates DVD's and equipments available.
Article Source: [http://EzineArticles.com/?Pilates-Will-Change-Your-Body&id=6452861] Pilates Will Change Your Body
We all aim to cultivate strength, vigor, control, intensity, energy and other characteristics generally associated with power. They are also the beneficial outcomes from consistent and devoted Pilates practice. If your athletic or a couch potato, young or old, or somewhere in between, Pilates has a role to play as you seek to develop a lifetime habit of exercising sensibly and successfully. Once learned, the critical elements of this exercise can be yours forever, to take with you as you stay active.
Pilates is a whole body exercise program that at once strengthens and lengthens your muscles. You will certainly get toned abdominals with this exercise as the traditional "ab work" you may have participated in at a gym cannot measure up to what Pilates has to offer. Get ready to embrace a program that is diverse, challenging and exciting and say goodbye to doing hundreds of crunches.
This exercise is powerful because it uses the mind to improve the body. Your focus, concentration and attention are called upon with every movement. Without this mental aspect fully engaged you would simply be doing movements and you would not be doing Pilates.
It will take power to engage your whole self with each exercise. Every part of your body will be called upon to move, or not to move. Amazingly, it will be this movement inhibition that will be most challenging, taking weeks and months of practice to attain, and years to perfect. You will see changes to your body from the inside out.
The key to achievement is using your mind as well as your body and you won't tune out with this exercise, instead every movement, every repetition, is performed with concentration and mental control. You will learn to tune in to precisely what your body is doing and not doing, what is moving and what is not moving. Your body will gain new wisdom.
Gladly, part of the power of Pilates is that it gives you almost instant benefits, in spite of your fitness level. Here's a list of the improvements you can look forward to with constant practice:
Better posture
Standing taller
Longer, leaner muscles
Feeling lighter
More energy
Greater ability to focus and concentrate
A sense of persona improved self-esteem
You can anticipate seeing and feeling the changes within a matter of weeks. Your abdominal area will feel firmer and your arms and legs will begin to attain a toned appearance. Each time you do the exercises, you will come away feeling energized, rehabilitated and looking forward to your next session.
Getting firmer abdominals, strengthening the back, toning the arms and sculpting the legs are only tiny parts of the Pilates story. The how it is done is what evolves into the visual and internal changes that change your posture, strength, flexibility, and the spring in your step.
If you ever wanted to obtain that Pilates "look", with toned abdominals and a overall stronger body then visit http://www.fitnessdivine.com/programs and start improving your appearance with one of the many Pilates DVD's and equipments available.
Article Source: [http://EzineArticles.com/?Pilates-Will-Change-Your-Body&id=6452861] Pilates Will Change Your Body
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