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
A dual citizen from Pakistan and the United Kingdom has been sentenced to six years in federal prison for selling drugs that he falsely claimed would cure illnesses including Alzheimer's disease and e
LONDON (Reuters) - Britain's biotech sector boasts the strongest new drug pipeline in Europe but industry leaders say it needs continued access to global talent, funding and regulatory clarity to thri
Nicholas 'Nico' Vigliotti, 20, has spent his life battling chromosome 14 deletion disorder. His mother Debbie Vigliotti, of Long Island, New York, is now desperate to find her son a lung donor.
Eating a small amount of chocolate every week or so may decrease the risk of a common and serious type of irregular heart rhythm, according to a new study of people in Denmark.
Eating chocolate may lower the risk for atrial fibrillation, the irregular heartbeat that can lead to stroke and heart failure.
Researchers at New York Presbyterian Hospital, who analyzed records on 3,640,229 patients in America's national cancer database, said they believe it could be tied to sense of guilt for smoking.
(Reuters) - Merck & Co's immunotherapy Keytruda on Tuesday became the first cancer drug ever approved by the U.S. Food and Drug Administration based on a patients' specific genetic traits, regardless
Sarah Schoppe-Sullivan, professor of Human Sciences and Psychology at Ohio State University, explains the findings of her study into new mothers in today's social media culture.
The new head of the World Health Organization says his "central priority" will be working to achieve universal health coverage, while pledging to reform the U.N. agency
mLab Box is a socially conscious startup that takes the cost, time and taboo out of STD testing —promising to destigmatize regular testing and curb transmission rates, as half of U.S. adults will have
function onPlayerReadyVidible(e){'undefined'!=typeof HPTrack&&HPTrack.Vid.Vidible_track(e)}!function(e,i){if(e.vdb_Player){if('object'==typeof commercial_video){var a='',o='m.fwsitesection='+commer
Middle-class seniors may think their interests have been protected in President Donald Trump’s 2018 budget, since his plan wouldn’t touch Social Security retirement benefits and Me
function onPlayerReadyVidible(e){'undefined'!=typeof HPTrack&&HPTrack.Vid.Vidible_track(e)}!function(e,i){if(e.vdb_Player){if('object'==typeof commercial_video){var a='',o='m.fwsitesection='+commer
The new FDA commissioner has called on senior agency officers to develop "more forceful steps" to control the U.S. opioid epidemic.
By Stephanie Booth Ever find yourself going about your day, not even thinking about food . . . when all of a sudden your appetite kicks in, and you’re at the drive-thru or rummaging throug
By Jessica Migala A lot goes on in your life when you move into your 30s. You become more established in your career, for one, and you may be growing (or thinking about starting) a family. But this p
By Kristin Canning Your healthy seafood guide Picking out fish should be a simple enough task, right? Unfortunately, it’s not as easy as grabbing a fresh-looking cut or some frozen shrimp and n
Experts say parents should attend to their own emotions to prepare for the talk.
The FDA’s accelerated approval of this drug might surprise traditional oncologists. It suggests the agency may be ditching an archaic system for classifying cancers based on body parts—like breast or
The FDA’s accelerated approval of this drug might surprise traditional oncologists. It suggests the agency may be ditching an archaic system for classifying cancers based on body parts—like breast or
Researchers have discovered that abnormal proteins in common neurodegenerative diseases share the same ability to cause damage in brain cells.
Prekindergarten students receive 45 times more funding than their counterparts in Regina Public Schools’ special-needs preschools.
Ethiopia's Tedros Adhanom Ghebreyesus, a former health minister, wins the race to be next director-general of the World Health Organization
(Reuters) - Merck & Co's immunotherapy Keytruda chalked up another approval on Tuesday as the U.S. Food and Drug Administration said the cancer medicine can be used to treat children and adults who ca
London-based dermatologist Dr Anjali Mahto describes having acne since she was 11 and exactly how she keeps her skin looking this good at 37.
Academic medical centers, increasingly spurned by insurers for being more expensive than community hospitals, appear to have lower death rates for older adults than other facilities, a U.S. study sugg
City life seems to take a toll on the adolescent mind, new research suggests.
The new head of the World Health Organization says his "central priority" will be working to achieve universal health coverage, while pledging to reform the U.N. agency
An international report by the World Health Organization, including the University of St Andrews, claims teenagers may eat worse as they gain more independence.
WASHINGTON (Reuters) - One of the leaders of the moderate Republican "Tuesday Group" in the U.S. House of Representatives resigned as co-chairman on Tuesday, citing divisions over efforts to overhaul
Infants who are victims of physical abuse take longer to get to a hospital and are less likely to receive emergency trauma care compared to children who sustain an accidental injury, researchers in th
function onPlayerReadyVidible(e){'undefined'!=typeof HPTrack&&HPTrack.Vid.Vidible_track(e)}!function(e,i){if(e.vdb_Player){if('object'==typeof commercial_video){var a='',o='m.fwsitesection='+commer
GENEVA (Reuters) - The number of cholera cases in Yemen has leapt, a World Health Organization document showed on Tuesday, with 35,217 suspected cases since April 27, when the outbreak began to spread
A study by McMaster University is the first to identify a link between probiotics and improved symptoms of depression in patients with irritable bowel syndrome.

Recent News

Calvin Johnson visits Oakland Raiders camp, but he's not un-retiring

Johnson is helping out Raiders receivers this week as a guest of Oakland offensive coordinator Todd Downing, a former Lions assistant        
Read Full Article

Recruiting: Grand Rapids Catholic Central's Jalen Mayfield commits to Michigan football

No. 6 player in the state of Michigan in the 247Sports Composite rankings had originally committed to P.J. Fleck at Minnesota        
Read Full Article

To Michael Jordan worshippers and LeBron James haters: MJ had bad games too!

LeBron James isn't just fighting the Golden State Warriors; he's fighting the cult of Michael Jordan, too        
Read Full Article

Why Chocolate May Be Good for the Heart

Eating chocolate may lower the risk for atrial fibrillation, the irregular heartbeat that can lead to stroke and heart failure.
Read Full Article

Greene locks in with a little help from his friends

An unsolicited tip from two of his longtime buddies from Clermont, Florida. helped turn his season around.        
Read Full Article

Trieu: New Michigan commit Jalen Mayfield ‘finishes plays’

Michigan filled an important need in its 2018 recruiting class on Tuesday when Grand Rapids Catholic Central offensive tackle Jalen Mayfield announced his commitment to the Wolverines.   
Read Full Article

Brazil appeals court rules Uber driver not entitled to benefits

SAO PAULO (Reuters) - A Brazil appeals court on Tuesday ruled that a driver working for Uber via its ride-hailing app is not an employee of the San Francisco-based company and therefore not entitled t
Read Full Article

Thomas Welsh and Aaron Holiday will return to UCLA next season

UCLA received a double dose of welcome news Tuesday regarding the NBA draft: Thomas Welsh and Aaron Holiday are withdrawing their names from consideration. Welsh announced on Twitter that he would
Read Full Article

Rams quarterback Jared Goff is growing on and off the field

He is listed on the roster at 6 feet 4 and 215 pounds. But Rams quarterback Jared Goff began organized team activities this week larger if not taller. Goff said he had gained five to 10 pounds. “E
Read Full Article

Popular Finance

California schools chief gives Trump budget an 'F'

Read Full Article

Intelligence showed contacts between Moscow and Trump campaign last summer, former CIA chief says

The CIA received intelligence last summer indicating Donald Trump’s campaign aides were in contact with Russian government officials, information that was worrisome enough to pass to the FBI for i
Read Full Article

A convicted coal executive is still trying to dodge blame for the deaths of 29 miners

In the annals of executive chutzpah, one would be hard-pressed to find a more extreme case than Don Blankenship’s efforts to vindicate himself for his role in a huge mine disaster. Blankenship was
Read Full Article

Sean Hannity says 'liberal fascism' is behind efforts to get him fired over Seth Rich story

Fox News and conservative talk show host Sean Hannity are under fire Tuesday for pushing a right-wing conspiracy theory that Democratic National Committee staffer Seth Rich may have been killed be
Read Full Article

Trump's budget relies on rosy forecasts and proposes deep cuts to anti-poverty programs

View note View note Russia May 23, 2017, 7:59 a.m. Former CIA chief John Brennan on classified intelligence leaks: 'I find them appalling and they need to be tracked down'   What I was very concer
Read Full Article

Proposed budget would deeply cut State Department and its programs

Read Full Article

Elisabeth Moss and BBC America join forces for Typhoid Mary limited series

Read Full Article

State lawmakers and advocates for the poor warn that Trump’s budget will hit hard for California's most vulnerable

President Trump’s proposed budget would likely result in billions of dollars of cuts to vital health and human services programs in California, state Democratic lawmakers and advocates for the poo
Read Full Article

Defense engineer pleads guilty after trying to forge 'The Americans'-type pact with phony Russian spy

An engineer working for a defense contractor pleaded guilty to selling sensitive satellite information to an undercover FBI agent he thought was a Russian spy, federal officials say.
Read Full Article