News Reality

5 Pilates At-Home Exercises Borrowed from the Reformer

by www.huffingtonpost.com
By Tiffany Ayuda for Life by Daily Burn Photo: Tiffany Ayuda / Life by Daily Burn For anyone who isn't familiar with the Pilates reformer, it can intimidate even the most well-versed fitness fans. With a variety of straps overhead, a moving bed and metal springs beneath you, who wouldn't be afraid to use the muscle-burning contraption? Created by Joseph Pilates, the reformer is designed to provide resistance to what he calls your body's powerhouse: your abs, lower back, hips and abdomen. With about 500 exercises, the Pilates reformer is equipped with flexible lightweight bands, a carriage (at the foot of the reformer), which is attached by a set of springs that have different levels of resistance and shoulder blocks to keep you from sliding when you push and pull off the carriage. Daily Burn: Daily Burn Pilates: 3 Moves to Try Now But Pilates-via-reformer isn't the only way to reap the benefits of this core-focused workout method. What's great about Pilates is that you can do many of the reformer exercises with just a mat and little or no equipment. Here, Sylvia Ostrowska, founder of Pilates by Sylvia, shows us how to reap the benefits of the reformer with these basic Pilates mat exercises inspired by some of nature's fiercest animals. Think: Floating like an elegant swan but attacking like an agile snake. Trust us, after this workout, no one will want to mess with you. 5 Pilates Exercises (No Reformer Needed!) GIF: Tiffany Ayuda / Life by Daily Burn 1. The Elephant "This exercise specifically targets the hamstrings and calves. Some abdominals are working as well because you're pulling your legs. It's also great for someone who wants to improve their flexibility and mobility," Ostrowska says. Depending on your flexibility, you can keep your entire hands down or your fingertips touching the floor. Ostrowska recommends using yoga blocks (or books) if you're not able to touch the floor. How to: Stand tall on a mat with your feet close together and toes pointing towards the front of the room (a). Bend forward so your hands are flat on the mat and fingers face the same direction as your toes. If you need to adjust your stance so your lower back feels more comfortable, you can place your feet farther away from your upper body (b). Slowly move each foot back and away from your hands so you form a downward dog. Then, move each foot back to the starting position (c). Do 12 reps (moving both feet back is one rep). Daily Burn: Pulse, Plank, Plie: The Barre Workout You Can Do at Home GIF: Tiffany Ayuda / Life by Daily Burn 2. The Clam This Pilates move may sound gentle and easy, but don't be fooled by its innocuous-sounding name. While lunges, squats and leg raises aren't to be skipped, adding the clam to our lower-body workouts will bring the heat to your lower half. "This movement strengthens the gluteus medius, which enables a steady walking gait," Ostrowska says. Remember form is key to get the maximum calorie burn from this exercise. And once you're ready for more resistance, you can place a band or tie a towel around your thighs. How to: Lay on your right side and press up so your forearm anchors you to the floor and raises your upper body. Straighten your hips and align them with your back (a). Place your left hand on your waist. Keep your knees bent in front of you and feet slightly raised off the floor (b). Using your thigh muscles and glutes pulse your legs open and closed, while keeping your feet off the ground. Your hips shouldn't be moving (c). Do 12 reps before switching sides Daily Burn: 5 Standing Ab Exercises for People Who Hate Crunches GIF: Tiffany Ayuda / Life by Daily Burn 3. 100s "Even though the 100s are an abdominals exercise, the lats and triceps are engaged while your muscles are beating rapidly. Your inner thighs and quads are also working as you squeeze your legs together," Ostrowska says. This classic Pilates move makes a great exercise for improving your cardio endurance. Pumping your arms up and down rapidly five counts while inhaling and five counts while exhaling trains your core and lungs to work harder. "Additionally, for those that need extra athletic training, it's possible to pump your arms and inhaling for five counts and exhaling seven to eight counts. This is a great way to improve lung capacity," Ostrowska says. How to: Lay flat on your back with your hands at your sides and feet straight in front of you (a). Raise your legs about 45 degrees off the floor and lift your head up so your shoulders are off the ground (b). Engage your abdominals and start pumping your arms at your sides, inhaling and exhaling for five counts each (c). Count up to 100 and repeat the exercise for two more sets. GIF: Tiffany Ayuda / Life by Daily Burn 4. Swan with T If you're familiar with the superman pose, the swan with T engages some of the same muscles but packs an extra punch to your shoulders and arms. Pro tip: Ostrowska says you should keep your eyes looking down, then you lift your chest as much as you can. Your neck shouldn't be arched, which is what most people tend to do. "The neck is the extension of your spine and it should move with it. As you peel yourself away from the floor, your sternum should be coming up as well. This is a back exercise," Ostrowska explains. How to: With or without weights, lay on your stomach with your face touching the mat. Extend your arms at your sides in a straight line to form a "T" with your body (a). Engaging your upper-back muscles, slowly lift your chest off the floor, while your arms remain lifted at your sides (b). If you can, try to left if your lower body off the mat, too, slightly raising your thighs and toes off the ground. Remember to keep your gaze down (c). Lower your chest back to the mat to the starting position and repeat the movement 12 times. GIF: Tiffany Ayuda / Life by Daily Burn 5. The Snake This pose is one of the most challenging Pilates exercises, according to Ostrowska, because there is a lot of spinal articulation and shifting your weight from your arms to your feet. "This exercise is reminiscent of the Chaturunga in yoga, where the triceps are the emphasis. But with the snake, you're working your shoulders, back and oblique muscles," Ostrowska says. How to: Get into a plank position with your hands on the mat and your arms straight to lift your body off the ground (a). Cross one leg under the other with your bottom knee slightly bent, and your top leg straight (b). Using your arm muscles and core, arch your back so your chin meets your chest, and your upper body moves towards the back of the mat. Keep your body lifted throughout the entire movement (c). Peel your upper body back up to starting position so your back and neck are super extended into a Chaturunga pose (d). Do 12 reps. GIF: Tiffany Ayuda / Life by Daily Burn Bonus: Short spine massage This Pilates exercise is a great way to end your workout because it helps massage your spine and the muscles in your upper- and lower-back. "This exercise is mostly a stretch for your back. The dismount should be slow and thorough," Ostrowska says. That means engaging your abdominal muscles and triceps to keep your body stable and send your legs over your head. How to: Lay on your back on a mat with your feet and legs together and your hands at your sides with your palms facing down (a). Inhale to prepare while you lift your legs 45 degrees off the mat (b). Exhale, slowly rolling your body as you bring your heels over your head (c). Once your feet and back can't extend any farther, slowly bring your feet back, bending your knees, and then extending your legs back to 45 degrees (d). Do 12 reps. For more challenging Pilates workouts, sign up for Daily Burn Pilates. More from Life by Daily Burn: Are You Foam Rolling All Wrong? 5 No-Equipment Back Exercises You Need in Your Life Ab Challenge: 5 Planks to Sculpt Your Core

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.


Read Full Article On www.huffingtonpost.com
Latest
MANILA (Reuters) - The Philippines' output of nickel ore fell 16 percent in the third quarter from a year earlier, government data showed on Monday, after the world's top supplier of the metal suspend
HOUSTON (Reuters) - The U.S. Army's denial of an easement for the Dakota Access Pipeline, after permitting and legal obligations were followed, sets an uncertain precedent for new projects despite Pre
NEW DELHI (Reuters) - India is giving priority to moving toward a natural gas-based economy and efforts must be made to raise local production of the fuel while also creating infrastructure to import
The one thing that all parents of young children have in common? We cherish our sleep. That’s not surprising since we don’t get very much of it. Whether we’re escorting our kids on a late-night potty
Dennis Thompson, HealthDay News Scientists created an artificial red blood cell that picks up oxygen in the lungs and takes it to tissues, and may improve trauma victims' chance of survival.
Dennis Thompson, HealthDay News Scientists created an artificial red blood cell that picks up oxygen in the lungs and takes it to tissues, and may improve trauma victims' chance of survival.
HealthDay News Cancer cases rose 33 percent worldwide in the past 10 years, a new study shows.
Flickr: Robin McConnell Dance tracks dominate the proceedings in our monthly workout music recap. While that sounds like the introduction to one-dimensional playlist, the tracks approach the genre
The awards went to more than a thousand physicists, life scientists and mathematicians in areas like genetics and string theory.
A Calgary author and university professor says advances in DNA testing available to the average person are taking off, but along with that comes ethi
MADRID (Reuters) - The heaviest rainfall in years along Spain's southern coastline has flooded the streets of the city of Malaga and nearby towns, killing one woman and prompting the Spanish governmen
The health industry is launching a lobbying blitz to keep 20 million Americans who gained health coverage under the Affordable Care Act from losing their benefits under Donald Trump's and Paul Ryan's
The health industry is launching a lobbying blitz to keep 20 million Americans who gained health coverage under the Affordable Care Act from losing their benefits under Donald Trump's and Paul Ryan's
McLean Hospital Guest Blogger Torsten Klengel, MD, PhD A majority of the US population is exposed to a psychological trauma during their life. For certain people, such as police officers, firefighter
Prior to the program’'s start, maternal mortality for women with sickle cell disease exceeded 9% at the teaching hospital. With team-based care, the death rate fell to 1%.
The results of the Ghana study have implications for women’s health around the globe.
OSLO (Reuters) - U.S. greenhouse gas emissions are likely to fall irrespective of the pro-coal policies of President-elect Donald Trump, who may still surprise the world by embracing global action to
A drug that reduces the risk of being infected with HIV will be given to NHS patients in England.
Those shopping for coverage find that many doctors listed are not participating in the network, are not taking new patients or charge extra fees.
The pectoralis major is a large muscle that lies in front of the chest wall (Figure 1). It is a powerful adductor, internal rotator, and flexor of the shoulder. The pectoralis major has two h
(Reuters) - An experimental cancer therapy being developed by Novartis AG eliminated an aggressive form of blood cancer in 82 percent of children and young adults treated with modified immune cells in
A drug that dramatically reduces the risk of being infected with HIV will now be given to patients by the NHS in England.
Fifty free and low-cost health clinics will share $740,000 in grants from Blue Cross Blue Shield of Michigan.             
Immunotherapy drugs have been hailed as a breakthrough in cancer treatment, but doctors are finding that what makes them effective is also what poses serious risks.
Increased stigma and discrimination can affect circadian HPA-axis functioning, say researchers. The majority of previous studies have been conducted among white heterosexuals, with very little researc
A researcher wants to scrap the traditional electronic and paper survey approaches to gathering marketing and information systems data in favor of scanning your brainwaves.
Owen Palmer, 54, a father of four and a software manager from South-East London, became one of the first to try the new treatment, which involved a small cup of stem cells from his bone marrow.
Emma Barr opens up her biggest art exhibit to date and unveils her newest art invention that can be used to help combat depression.
SANTIAGO (Reuters) - Chile's government has decided to draw up charges against lithium giant SQM for a series of alleged environmental violations that could result in fines of up to $22.2 million, Chi
Second Opinion is a vital dose of the week's news in health and medicine, from reporter Kelly Crowe and CBC Health.
Some federal agencies are cautious about talking to the media — so much so that they make journalists jump through hoops to get answers to even simpl
More than 600 surgeons, nurses and other operating room clinicians reported witnessing or experiencing bullying behaviour in Canadian operating rooms
A new therapeutic technology designed to prevent women from passing on debilitating disorders to their babies has worked successfully in a small, pro

Recent News

BCCI vs Lodha Panel: Supreme Court adjourns matter till Friday, December 9

The Indian cricket board has continued to display a stubborn attitude against implementing the Lodha Committee recommendations in its entirety.
Read Full Article

MS Dhoni to lead India in ODI series against England without any match practice?

Dhoni is reportedly taking private fitness sessions to prepare himself for the England ODI series.
Read Full Article

New Zealand batsman breaks bat, facing a delivery from Aussie speedster Pat Cummins – See video

Kiwi batsman Colin Munro broke his bat facing a delivery from speedster Pat Cummins in the 42nd over.
Read Full Article

Time ‘Person of the Year’: India’s Narendra Modi Tops Readers’ Poll

Time magazine’s annual readers’ poll for its “Person of the Year” title came to an end Sunday and the final tally on its website showed the leading contender to be Indian Prime Minister Narendra Modi
Read Full Article

US-Russia War? Moscow’s Increasing Military Activity Forcing US To Reshape Budget

Top U.S. military officials said they have started reshaping the country's budget plans amid the growing threat from Russia as the latter continues to increase its military activities around the worl
Read Full Article

Italian vote, Renzi resignation rattles global markets

Prime Minister Matteo Renzi resigned after voters rejected his reform plan.              
Read Full Article

Euro Falls After Italy Says No to Changes Seen as Vital for Growth

The voters’ rejection of constitutional changes is likely to postpone a restructuring of the banking system designed to revive Italy’s moribund economy.
Read Full Article

“Pro-Russian” Dodon wants to pull lid on TransNistria, banish Russia from Moldova

The recent presidential election in Moldova was won by Ihor Dodon, described by Moscow as ‘pro-Russian.’ The Russian media rejoiced as vehemently about it as it did on the election of Donald Trump. Ho
Read Full Article

No payments, no water, Turchynov tells Donbas rebels

Ukraine will not pump free water to the rebel-held territories in Donbas which refuse to settle their utility payments running into millions. Kyiv, however, will take care of the region’s needs after
Read Full Article

Popular Finance

Italy's bond yields soar as referendum sparks political turmoil

LONDON, Dec 5 (Reuters) - Italy's borrowing costs soared on Monday after Prime Minister Matteo Renzi said he would resign following a crushing defeat in a referendum that tips the euro zone's third bi
Read Full Article

BRIEF-Mara Delta says 82.7 pct shareholders approve share issue

* 82.7 pct shareholder approval for issue of shares at a minimum subscription price of $1.54 to acquire assets Source text for Eikon: Further company coverage: (Bengaluru Newsroom: +91 806 749 1
Read Full Article

BRIEF-Europlan announces transactions related to SPO

* Polyway Limited signs agreement to acquire 14.8 million Europlan shares, Ripont Investments Limited to acquire 8.4 million company shares and Alpinvest Holding to acquire 30.6 million company shares
Read Full Article

BRIEF-Öresund NAV as per Nov 30 up 17.9 percent

* Net asset value as per Nov. 30 up 17.9 percent at 117 Swedish crowns per share Source text for Eikon:
Read Full Article

BRIEF-Oscar Properties signs lease agreement for Murmästaren 3

* Says co and Fastighets AB Balder have through jointly owned subsidiary signed lease agreement with Skolfastigheter i Stockholm AB (SISAB) reagrding Stockholm Murmästaren 3
Read Full Article

BRIEF-ISS divests activites in Iceland

* Bof the activities is group of international and Icelandic investors, led by Patrick De Muynck
Read Full Article

Italy referendum, banks and how to play the volatility, all on the European equities LiveMarkets blog

LONDON, Dec 5 (Reuters) - Live coverage of European markets now available on cpurl://apps.cp./cms/?pageId=livemarkets
Read Full Article

BRIEF-T&C Medical Science says exercise of convertible bonds

* Says its convertible bonds have been converted into 449,960 shares worth 36.9 million yen, on Dec. 5
Read Full Article

Online estate agent Purplebricks defies Brexit turmoil as profit rises

Dec 5 (Reuters) - Online estate agent Purplebricks Group Plc has seen a sharp rise in six-month profit as its low fixed-cost business model helped it weather the turmoil hitting its bricks-and-mortar
Read Full Article