Holiday Homework Part Three: Butt and Thighs

Today's final part of the Holiday Homework series shows you how to tone your butt and thighs. These exercises may seem simple but don't be fooled - they are extremely effective!

SIDE-KNEELING LEGS

1. Kneel on the mat with hip creases open and shoulders, hips, and knees aligned.
2. Reach the right leg out to the side, and take your left arm out to the opposite side, with the right hand behind your head.
3. Tip over until your right leg is not touching the mat and you are relying on your left hand and left knee/shin to balance.
4. First Set – Back and Forth: Inhale, flex your foot and bring right leg forward, exhale and point your foot as your leg goes back. Make sure to keep hips still. Repeat 8-10 times.
5. Second Set – Circles: Bend the right knee to 90 degrees and draw little circles with your knee going forward. Keep the knee at hip-height or higher. Repeat 8-10 times then switch directions
6. Third Set – Up and Down: Straighten right leg out to the side and pulse up towards the ceiling slowly. Repeat 8-10 times.
7. Repeat on the opposite leg.

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

Holiday Homework Part Two: Arms and Shoulders

In today's post, part two of the Holiday Homework Series, I will teach you how to strengthen and tone your arms and shoulders (so they will look like Eva's! :). These simple exercises not only build strength in your upper body, but also in your core muscles. Enjoy and feel free to ask any questions by leaving a comment!

Regular Plank

Position hands shoulder width apart and feet shoulder width apart in a plank position. Remember to dome between the shoulder blades, tuck your tailbone between your legs, and send your bellow button up to your spine. Hold for 30 seconds. Repeat 3 times.

Single Arm Plank

Same as above but take hands narrower and feet wider (like a tripod). Lift one arm up at a time switching. You can take your arm straight in front of you, to the side, or bend your elbow and bring your hand (plan down) to your chest. Keep hips level. Repeat 8-10 times on each side.

Single Leg Plank

Legs and hands in regular plank position. Lift one leg up at a time, maintaining alignment throughout body. Repeat 10 times on each side

Plank Knee-In

Set up in the regular plank position. Take one knee into to chest at a time, maintaining square hips and shoulders, using the abdominals to draw the knee in. Repeat 10 times on each side, alternating sides. 

*** Please note that you should always consult with a doctor before beginning an exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

Holiday Homework Part One: Abs

Many of my clients have asked for some "Holiday Homework" during the Holiday season since they won't be coming in for Pilates sessions for a couple of weeks. Over the next few days, I will be sharing what I give to my clients to stay in shape over the Holidays and keep the extra lbs and muscle loss at bay.

In today's post, I will share with you the perfect abdominal set. Known as the "Ab Five" in the Pilates world, each exercise is intended to be done one after the other with no breaks in between, and targets all four layers of abdominal muscles! Do these every day and you will build a strong core and notice results quickly.

THE "AB FIVE"

Single Leg Stretch

1. Sit in the center of your mat with your knees bent. Take hold of your right leg with your left hand on the knee and your right hand on the ankle. (This will keep your leg in proper alignment with your hip).
2. Roll your back down to the mat, bringing your bent leg with you.
3. Extend your opposite leg out in front of you and hold it above the mat at an angle that allows your back to remain flat on the mat.
4. With your elbows wide and your chin lifted to your chest, inhale and watch as your navel sinks deep into your spine.
5. Imagine you are anchored into the floor below. 
6. Exhale and switch legs, bringing the left hand to the ankle and the right hand to the left knee. Stretch your extended leg long out of your hip and in line with the center of your body.
7. Repeat 6 times on each side for a total of 12.
8. Note on breathing: "inhale (switch), inhale (switch), exhale (switch), exhale (switch). 

Double Leg Stretch

1. Lie on your back and pull both knees into your chest, elbows extended and head lifted. Hands are on your shins and elbows are wide.  
2. Inhale deeply and stretch your body long, reaching your arms back by your ears and with your legs out long in front of you and raised off the mat at about a forty-five degree angle. Imagine you are stretching out of bed in the morning. Note: make sure you lower back stays completely pressed to the mat.
3. Do not allow your head to move off your chest - keep a deep upper abdominal curl.
4. As your exhale, draw your knees back into your chest by circling your arms around to meet them.
5. Sink your belly further from your knees to increase the emphasis on the exhalation, as if you were compressing air out of your lungs.
6. Repeat the sequence 6-10 times, remaining still in your torso as your inhale to stretch and exhale to pull. 
7. End by pulling your knees into your chest for a deep exhalation.

Single Straight Leg Stretch

1. Lie on your back and pull both knees into your chest, elbows extended and head lifted into your deep upper abdominal curl. 
2. Extend your right leg straight up to the ceiling and grab your ankle with both hands as you stretch your left leg long in front of you, keeping it hovering slightly above the mat. 
3. Imagine anchoring your torso firmly into the mat and keep your head lifted onto your chest. 
4. Inhale and pull your raised leg in toward your head pulsing it twice at the top of your range. 
5. Switch the legs by scissoring them and exhale for two pulses with the other leg at the top of your range, using your arms to stabilize the leg.
6. After 4 repetitions, switch the breath so that you are exhaling for two beats on the opposite leg, and inhaling on the other leg.
7. Complete a total of 8 repetitions. 

Double Straight Leg Stretch

1. Lie on your back with your hands interlaced behind your head.
2. Extend your legs straight in a slightly turned out stance, feet straight up to the ceiling. Squeeze your inner thighs together until no light comes through them. 
3. Anchor your center firmly into the mat and lift your head onto your chest into your deep upper abdominal curl. Remember to lift from the back of the shoulders and abdominals, not your neck. Imagine your arms are a hammock for your head.
4. Squeeze your buttocks, for stability in your lower back, and lower your straight legs down toward the mat a few inches as your inhale. Keep your lower back pressed firmly into the mat.
5. Squeeze your buttocks tighter and exhale as you raise your straight legs toward the ceiling again. You should feel your chest pressing slightly toward the legs as they return to their upright position.
6. Imagine your legs are attached to springs above your head and you must stretch the springs on the way down and resist their pull on the pay back up.
7. Repeat 8 times and end by bringing both knees into the chest.

Crisscross

1. Lie on your back with your hands behind your lifted head and your knees into your chest.
2. Extend the right leg out long and above the mat in front of you and exhale as you twist your upper body until your right elbow touches (as close as possible) your left knee. Remember to twist from your ribcage, not your arms. 
3. Return to the center, bringing the knee back into your chest as your inhale. Exhale as your twist to the other side, extending your left leg long in front of you, while maintaining your imprint with your lower back firmly pressed into the mat. 
4. Imagine your center anchored to the mat so that you don't rock from hip to hip. 
5. Complete 8 sets and pull your knees tightly into your chest.

*** Please note that you should always consult with a doctor before beginning and exercise program and that all information conveyed is for entertainment purposes only and does not intend to diagnose or treat any medical condition.***

2 Waist-Whittling Exercises

Side Plank-Up
Targets: Rectus and transversus abdominis, obliques, and inner thighs

1. Lie on left side on floor with legs stacked and a rolled-up towel between thighs, propping torso on left elbow so that left forearm is perpendicular to torso. Make it easier: stagger feet so that side of right foot is on floor in front of left foot for a wider base of support.

2. Lift hips so that body forms a straight line from head to toe and squeeze towel between thighs. Hold for 1 count, then lower. Do 10 reps. Switch sides and repeat. Do 3 sets.

Round Back
Targets: Rectus and transversus abdominis

1. Sit on a folded tower on floor with shoulder blades against a wall and knees bent, feet flat; make sure back is rounded. Place hands on floor near hips, fingertips pressed into floor.

2. Squeeze abs and lift feet off floor, bring knees toward chest, then straighten legs so toes point toward ceiling. Do 10 pulses: Bring legs 1 inch closer to wall, then move them back 1 inch. Make it easier: keep one foot down and repeat on both sides. Do 3 sets.

POP Pilates

Have you heard of POP Pilates? Cassey Ho, a San Francisco-based Pilates instructor, has hundreds of Pilates videos on Youtube - for free! Her workouts are challenging and she's so enthusiastic that it's hard to get mad when your abs start to burn like crazy. Below is one of my favorites of her Mat Pilates videos. Enjoy!

Upcoming Mat Pilates Workshop!

Do you want to learn how to safely and effectively perform Mat Pilates on your own? Le Petit Atelier Pilates is hosting a Mat Pilates workshop on Friday, November 18th, at 6:30pm. This hour-long workshop will teach you how to tone your core, shoulders, glutes, and so much more - in the comfort of your own home! Afterwards, stay a while and enjoy some wine and hors d'oeuvres, and chat with other Pilates peeps!

When:  Friday, November 18th, at 6:30pm
Where: Le Petit Atelier Pilates
Cost:     $20/person
RSVP by emailing info@LePetitAtelierPilates.com


Please remember to bring your own mat. Workshop is limited to 15 people so sign up fast! Can't wait to see you all!

Core Strength and Why it Matters

What is the core? 
There is a lot of buzz about "core strength" these days but most people think of the abs when referring to their core. The truth is, there is a lot more to one's core than just the abdominal muscles. The core muscles are comprised of the pelvic floor muscles (that support your organs), the abdominal muscles (transversus abdominis, internal obliques, external obliques, and rectus abdominis), and the erector spinae (lower back muscles). These muscles, making up the core, are responsible for balance, flowing motion, and posture. Many people with lower back pain, shoulder pain, and chronic headaches find that once their cores are strengthened the pain subsides and eventually disappears. A strong core also gives you a flat stomach, a cinched in waist, and defined back muscles, which doesn't sound too shabby to me :).

So, how do I strengthen my core?

Pilates is widely accepted as the most efficient and safe way to strengthen the core. Try some of these exercises featured in Le Petit Atelier Pilates Blog for simple and effective exercises that will give you results fast:

Single Leg Stretch
Double Leg Stretch
A Triple Threat Ab Blaster
Push Ups and Planks
Side Plank Twist

The Huffington Post had a really interesting and informative article a couple of days ago about core strength and its importance. Check it out here. Have a wonderful Tuesday afternoon! XO

Photo: Shape.com

Pilates Giveaway Winner!

The winner of a private Pilates Reformer class at Le Petit Atelier Pilates is Lauren Williams! 

Congrats, Lauren! Thank you to all who entered. Keep a lookout for more fun giveaways to come :).

Pilates Trivia

1. Celebrities Swear by Pilates

Gwyneth Paltrow, Jennifer Aniston, Madonna, Uma Thurman, Sarah Michelle Gellar, Kim Kardashian, Molly Sims and many other fit celebrities all rely on Pilates to keep their trim and toned physiques.

2. Pilates Original Name: Contrology
Joseph Pilates, the inventor of the Pilates Method, intended it to be about the art of control, an exercise method where you control your body, mind, and muscles. The moves he designed focus on core muscles in the "powerhouse" (abs, pelvic floor, lower back), proper alignment of the spine, and awareness of breath.

3. One Hour of Pilates Burns Calories All Day Long
Resistance training, the essence of Pilates, is scientifically proven to create lean muscle and rev up your metabolism to burn calories all day long. Cardio is very important to keep a healthy heart and to keep your body fat down but the second you hop off the treadmill, you stop burning calories. With Pilates, the second you're done, you start burning calories.

4. Every Pilates Move Works the Entire Body
Every exercise such as the Hundred, Roll Up, Single Leg Circles, Teaser, works all the muscles in your body - including your brain! Pilates takes a lot of coordination to execute correctly, requiring you to focus and concentrate on your body. So, Pilates keeps you young in body and mind!

P.S. Don't forget to enter to win a free private reformer class! Leave a comment and you will be automatically entered into the draw :).

Photos: randomles.com, accesshollywood.com, shape.com

Move of the Day: Clamshell with Mini Band

Targets: thighs, hips, butt

1. Lie on your side in fetal position and rest on your elbow. Wrap the band above your knees.

2. Open and close your knees as if you were a talking clamshell. Keep your heels together at all times and make sure your feet are in line with your butt.

3. Squeeze your butt and hold for a sec when knees are apart to maximize the workout.

Try 30 each side for a crazy clamshell burn. If you don't have a mini band, perform them without, but do higher reps. Have fun!

Source: Self Magazine August 2011

Pilates Giveaway!

My darlings, I am so very excited to announce a new giveaway.  Le Petit Atelier Pilates is giving away a one-hour private Reformer Pilates session! The session will include  a workout tailored to your specific needs as well as some exercises you can do on your own to help further your progress.

For a chance to win, please leave a comment either on this blog post (by logging into Blogger) or on Le Petit Atelier's Facebook page. A winner will be selected at random and announced next week. Good luck!

The Squat Test

A few months ago I bought a new pair of workout pants at Lululemon (pictured above). I loved them so much because they were made out of a material that didn't attract every piece of lint in the room (including Zoey's dog hair), were super comfortable, and were great for Pilates, running, and Yoga. I was mortified to find out after about a month of wearing them all the time that they were actually see-through! The moment I would bend just a little I could see my underwear through the pants!! Those pants should come with a warning tag. Lesson of the day: do the squat test before you buy.

Photo: Lululemon.com

Move of the Day: Iron Bird Dog

Iron Bird Dog targets: butt, hamstrings, obliques, back, and shoulders.

1. Start an all fours on the floor or mat (knees under hips and hands under shoulders) with a dumbbell squeezed in the crease of your right knee. The dumbbell can be anywhere from 2-8 lbs.

2. Keeping the right knee bent so that the dumbbell is secure, lift the right leg until thigh is parallel to the floor and extend the left arm in front of you at shoulder level (bird dog position). Make it easier: do move without weight and/or keep hands on the floor.

3. Bring the right knee in towards chest as you bend the left elbow in to meet it. Return to bird position.

4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

Note: if your standing knee begins to bother you, you can use a folded up towel as padding.

Let me know what you think about this exercise. Did you like it? Did you feel it in the right spots? XO

Photo: Shape Magazine

Happy Wednesday!

My lovelies, why don't you spice up your Wednesday with a little Pilates? XO

P.S. Try this Lunch Break Mini-Workout.
P.P.S. Here are two ab blasting exercises:  Perfect Ab-Blaster, Double Leg Stretch
P.P.P.S. How to Tone Your Booty

Pilates Tunes

I always play music when I teach Pilates. For most clients, their hour of Pilates is the one hour of the day they get completely for themselves: to look after themselves and leave behind the day's stresses. So, I put a lot of thought into the kind of music I play because I think it plays a central role in setting the mood. I've been feeling a bit nostalgic for Brazil, where most of my family lives, so my most recent playlist has a bit of a Brazilian theme. I also threw in some French tunes and classic American songs for good measure. Here's my latest playlist:

1. Summer Samba (So Nice) -- Astrud Gilberto

2. It's Complicated -- Hans Zimmer & Heitor Pereira

3. Esperança de Mar Azul -- Nancy Vieira

4. Que reste-t'il de nos amour -- Charles Trenet

5. Samba de mon coeur qui bat -- Coralie Clement

6. Love Makes the World Go Round -- Deon Jackson

7. Brazil -- Django Reinhardt

8. Je cherche un homme -- Eartha Kitt

9. C'est si bon -- Eartha Kitt

10. I Only Have Eyes for You -- The Flamingos

11. Remember Me -- Heitor Pereira

12. Assedic -- Les Escrocs
13. L'amereuse -- Carla Bruni

14. La vie en rose -- Louis Armstrong

15. Sweet Lorraine -- Stéphane Grappelli

16. I've Got a Crush On You -- Steve Tyrrel

17. Um Canto de Afoxe Para O Bloco -- Caetano Veloso

18. Águas de Março -- Antonio Carlos Jobim

19. Mais Que Nada -- Sergio Mendes & Brasil '66

20. She Told Me, She Told Me -- Marcos Valle

Enjoy :)

Photo: Zedge.net

A Perfect Ab Blaster

If you feel like your abs need a bit of a workout try this simple exercise:

Single Leg Stretch

1. Sit in the center of your mat (or towel) with your knees bent. Take hold of your right leg with your left hand on the knee and your right hand on the ankle. (This will keep your leg in proper alignment with your hip.)

2. Roll your back down to the mat, bringing your bent leg with you.

3. Extend your opposite leg out in front of you and hold it above (not touching) the mat at an angle that allows your back to remain flat on the mat (especially your lower back).

4. With your elbows wide and your chin lifted to your chest (imagine you are holding a lemon under your chin), inhale and watch as your navel sinks seep into your spine.

5. Imagine you are anchored to the floor below by your torso.

6. Exhale and switch legs, bringing the left hand to the ankle and the right hand to the left knee. Stretch your extended leg long out of your hip and in line with the center of your body.

7. Repeat 10 times on each side for a total of 20 repetitions.

8. Note on breathing and timing: "inhale (switch), inhale (switch), exhale (switch), exhale (switch)". The exercise should be fairly fast-paced.

Target Muscles: Abs, Obliques

Have a healthy and happy weekend! XO

Photo: Fitness Magazine

The Difference Between Pilates and Yoga

My clients often ask me what the difference is between Pilates and Yoga so I decided I would give a shot at hashing out the main differences. Of course, there are many different styles of both Pilates and Yoga but this is just a basic overview.

1. What is Pilates?
Pilates is a an exercise system that was developed by Joseph Pilates over 80 years ago. It is based on principles of control, balance, flexibility, body awareness, concentration, centering, and breathing. Pilates movements are initiated from the core (abs, pelvic floor, back) but work the entire body. Pilates exercise machines such as the "Reformer" can add a weight training element to the workout, with very precise and fluid movements, making it safer than most weight training.

2. What is Yoga?
While some people think of Yoga simply as a physical exercise, it is actually a complete, holistic system for overall health and well-being. The word Yoga means "union" in Sanskrit, the language of ancient India where Yoga originated. The union is thought to be of mind, body, and spirit. The goal of Yoga is to keep the body supple through movement and stretching. The physical postures performed in Yoga, although they condition the body, are really aimed at conditioning the mind.

3. Which to choose?
Generally speaking, if you're looking for a limbering, rejuvenating workout that will provide a lift to your brain as well as your body (but not necessarily with an emphasis on the body) - and you're not too concerned with building muscle - then Yoga may be the exercise for you. If you're interested in a more dynamic system of muscle conditioning, rehabilitation of injuries, and alignment of the body, or if you just want to try something new and different, Pilates may be the answer.

In fact, I personally believe the best solution is to incorporate a wide range of exercises in your workout regimen to keep things interesting and keep your body challenged.

Photos: Nayrus Love, Twisted Silence

Lunch Break Mini Workout

Do you need a midday energy boost to motivate you through the afternoon? Try these 3 simple exercises to help get you out of your afternoon slump!

What you need: a Pilates mat like this one.

Swimming

1. Lie on your stomach with your arms outstretched in front of you and your legs straight behind you. Imagine your belly button rising up to the lowest part of your spine. Shoulder blades are gently settling down your back.

2. Lift your arms, legs, and head a few inches off the ground. Flutter your arms and legs as though you were swimming for 30 seconds. How high you go depends on the flexibility of your spine. If you feel any pain whatsoever, stop, take a break, then try engaging your abdominal muscles more as you lift.

3. Repeat 2-3 times. Remember to breathe continuously throughout the exercise!

Target muscles: back, shoulders, abs, glutes

Plank

1. Set up as though you were about to do a push up. Make sure your butt is in line with the rest of your body and your shoulders are away from your ears. Imagine as though your hands were pushing the ground away.

2. Keep your abs engaged throughout by lifting the belly button to the spine. Imagine you are wearing a tight corset.

2. Hold this plank for at least 30 seconds. As you develop more strength, you can hold for up to a minute. Continuously breathe.

3. Repeat 2-3 times.

Target muscles: shoulders, abs, arms

Roll Up

1. Lie flat on your back with your arms by your ears and your legs straight and pressed firmly into the mat about hip-width apart with feet flexed.

2. As you inhale, take your chin to your chest and reach your arms forward. Exhale to scoop out your belly and continue to roll all the way up until you are on your sits bones. Reach for your toes, maintaining a round back and scooped out belly throughout.

3. Inhale as your begin rounding back and exhale to finish laying your spine down onto the mat one bone at a time.

4. Repeat 6-8 times.

Target muscles: abs, hip flexors, hamstrings

Try out these Pilates exercises and tell us what you think!

Double Leg Stretch

Here's an ab exercise that will get your blood pumping and your belly burning!

Double Leg Stretch
1. Lie on your back and pull both knees into your chest, elbows extended and head lifted. Hands are on your shins.

2. Inhale deeply and stretch your body long, reaching your arms back by your ears and with your legs out long in front of you and raised off the mat at about a forty-five degree angle. Imagine you are stretching out of bed in the morning. Note: make sure your lower back stays completely pressed to the mat.

3. Do not allow your head to move off your chest - keep a deep upper abdominal curl.

4. As you exhale, draw your knees back into your chest by circling your arms around to meet them.

5. Sink your belly further from your knees to increase the emphasis on the exhalation, as if you were compressing air out of your lungs.

6. Repeat the sequence 7-10 times, remaining still in your torso as your inhale to stretch and exhale to pull.

7. End by pulling your knees into your chest for a deep exhalation.

~ Try it out and tell us what you think, dear readers. Did you feel the burn??


Photo: About.com