Photo © John RanaudoSummer is around the corner waiting to drive up the temperatures and with it we want to be comfortable, look and feel our best. No one wants to feel like hiding under mounds of clothing when the warm weather hits. As the summer sun begins to shine, it’s time to start thinking about how to firm up your core and toss your long pants and over sized t-shirts in a drawer. The number one request I get from clients, both men and women, is “What is the best core workout to lose my tummy and firm up?” The answer I give without hesitation is simple–PILATES! Yes, I know you have all heard of Pilates before, maybe read about it in a fitness magazine you picked up off the shelf while browsing the super market for your next big food order, or, perhaps friends of yours have taken a class, or, maybe you just know the word because of its popularity. However you have been introduced to Pilates, whether you are a novice or a well versed Pilates person, I would like to share with you, my personal observations of why Pilates is the best way to tone up your core not only this summer, but for the rest of your life! Joseph Pilates began teaching with his wife Clare in 1925. Together they found the first Pilates studio in New York City. Their main clients at the time were professional dancers such as, Martha Graham and George Balanchine. Dancers were drawn to Pilates because of its strict practice in body alignment, core strengthening and keen focus on balance and breath. Now Pilates is used for athletes across the board, professional football and soccer players are required to learn the discipline as it prevents injury and helps with; balance, speed, flexibility and proper breathing. Pilate’s focuses on core postural muscles that help keep the human body balanced and provide support for the spine. In particular, Pilate’s exercises teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles.
If you despise doing core work and hate old fashioned crunches, Pilates is for you!! Pilates not only gets into the deep core muscles such as the transverse abdominals to make your core look and feel its best,its fun too! Yes, believe it or not Pilates encompasses 34 fun movements you can do either in the comfort of your own home or in a class setting. If you have a yoga mat (often called a sticky mat), this is more than enough equipment to reap the benefits Pilate’s has to offer. If you have back problems and are concerned that Pilates might not be for you, think the very opposite my friend, Pilates is exactly what you need. Over the past five years I have worked with many clients who suffer from chronic and acute back pain that have found Pilates to be their only relief from it. By strengthening the core muscles you will eventually lessen the pain your back holds onto which is usually caused by sitting for long periods of time and lack of use.
Pilates movements will inform you how to use your core muscles properly both on and off your mat. If you are new to Pilates and don’t like group exercise classes try purchasing a Pilates DVD on-line, (see below for a list of Pilates DVDs and book recommendations). If you’re strapped for cash and can’t afford buying a DVD or informational Pilates book, YouTube offers free instructional videos from Pilates instructors, (just make sure they specify their certifications and find a beginner level video clip). Pilates will leave you feeling taller and stronger because of the lengthening movements it offers. It will also teach you how to breathe deeply from your diaphragm and educate you on how to match your breathing to your movements. This coordination of the breath brings greater range of motion and increases oxygen into your muscles which in turn will activate more muscle fibers and deepen the core muscle contraction that supports weight loss and helps you develop a firm waistline.
All ages and physical abilities can learn Pilates. Whether you’re just working out for the first time or have been doing it for years, Pilates is the BEST way for you to tone and strengthen your core while also working your flexibility, alignment and breath. Put your jackets and sweatshirts away for the summer and start practicing Pilates today to get the lean and healthy core you and your body deserve.
If you’re new to Pilates try these two fun and extremely affective movements three times a week. This should take you less than five minutes!
Sitting on a, “sticky mat,” lie down on your back with your arms fully extend over your head near your ears with your legs stretched out in front of you reaching away from your hips. Completely relax your legs, shoulders and hip flexors and begin to focus on your core muscles solely. Visualize that you have an orange under your chin so that your neck stay’s aligned with your spine throughout the entire movement. Take a deep breath in from your diaphragm and exhale as you begin to slowly roll up towards your toes using your core muscles only. Stretch forward reaching towards your toes without forcing the movement; allow the breath to gently ease you into the stretch. Inhale as you lengthen through your spin and sit up right on your mat with your torso right over your hips, keep your arms extended over your head by your ears to lengthen the spine extensors and continue to push your shoulders down away from your ears. Exhale deeply as you slowly roll back down on your mat and pay special attention to keeping your legs and hips relaxed, try to use only your core to round down on to your back again. Remember, Pilates is all about conducting fluid controlled movements that avoid using momentum, the slower you execute this movement the more affective it will be!
Try this Pilates movement if you want to warm up your body before working out, or stretching, to reduce the risk of pulling a muscle, and firm up your core in the process! Traditionally the One Hundred in Pilates is done at the start of class to increase blood flow and stimulate healthy circulation. On your mat, lie on your back as you bring your legs up to a bent ninety degree, (table top position). Lift your upper back off the mat as you round into a deep contraction that to most would look like a basic sit up—in Pilates this is called your
(C CURVE). Keep your neck aligned with your spin by visualizing you have an orange under your chin and bring both of your arms to your sides by your hips, (they should be off of the mat). Keep the arms very taught by your hips and stay in your C curve with the legs at table top as you pulse the arms strongly down for a count of 5, (palms facing down to the mat), and then up for a count of 5, (palms facing up towards the ceiling). Inhale through your nose for five and exhale through your mouth for five and match your breath with the pulses of your arms. Do this 100 times. IMPORTANT—Make sure as you are doing this movement that you are not rocking at all through your body, (torso, hips, legs). The only thing moving in the one hundred are your arms, pulsing up and down for a total of ten counts at a time. Keep your upper back off of the mat with the invisible orange under your chin through the entire exercise. If you master this movement and want a more challenging component, try extending your legs up towards the ceiling at a ninety degree angle. If this is still not enough to feel the burn, you can try the advanced one hundred and lower your legs 45 degrees in front of you. Use your core muscles to resist the pulse of your arms and to stay still through the entire set of 100.
Simply Pilates, Book & DVD (Hardcover). By Jennifer Pohlman. Publisher: Penton Overseas Inc. Price: $9.99Pilates. By Rael Isacowitz (Paperback). Publisher: Human Kinetics. Price: $12.00
Kacie Devaney is a certified Personal Trainer and Pilates Instructor, and has been educating individuals on the importance of health, wellness and fitness for over five years now. Kacie currently lives in San Francisco where she has lead workshops for corporate environments including; Pilates 101, The importance of stretching, Proper running form, Chair yoga, and Breathing techniques to reduce stress... to name a few. Kacie is in her last year at San Francisco State University where she is studying Enlgish Literature and Kinesiology. Kacie has studied pilates, dance and yoga extensively in San Francisco and throughout the bay area for over ten years. One of Kacie's main passions in life is to help others reach their health and fitness goals! By being a health and fitness leader, educator and role model, Kacie is confident anybody can reach their health and fitness aspirations!
View more articles from Kacie Devaney
