So what’s the buzz about? Pilates seems to be popping up everywhere. There’s a reason for this, Pilates is not just the latest fitness craze but has a history of success behind it that dates back decades. 

The Hard CORE Facts. Simply stated, Pilates is a program that focuses on strengthening your core, but what exactly makes up your core, and why is it so important for you to strengthen it? Your core represents all the muscles located below the ribcage and above the hips. This region of our anatomy is made up of abdominal and back muscles that work together to maintain a healthy spinal position. Due to a sedentary lifestyle, inactivity and high stress levels, people seem to be experiencing more back pain than ever before. When abdominal and back muscles become weak, the integrity of the spine becomes challenged. Most twinges occur while doing something trivial like reaching down to pick something up. When these mishaps occur, the insufficient support of the spine results in potential back spasms and misalignment of spinal segments.  Research has shown that strengthening our abdominal and spinal muscles helps maintain spinal integrity therefore making it less vulnerable to injury.

The Basics. Pilates is offered in two forms, floor work (otherwise referred to as Pilates MAT), or by machine (Pilates Reformer). Floor work is generally offered in a group setting where an instructor takes several students through a series of exercises performed mostly on the floor. The only drawback to this option is the lack of individual hands-on attention; it may require more patience and repetition by way of the student to truly grasp the concepts of each exercise. Reformer training utilizes the Pilates Reformer machine, and not only strengthens and targets your core it also integrates all over body strengthening. Reformer training is most often conducted on a one on one basis with the specific individual’s goals and abilities in mind. Regardless of the method you choose, make sure you check that your trainer is certified through a reputable organization. Impostors are everywhere in this fitness industry and you want to make sure that your body is treated properly so that your results remain positive.

People are living healthier lives with less pain and discomfort as a result of their dedication to a Pilates program. Make the commitment to feel better, look better and most importantly function better!

Chanda Fetter
www.imxsb.com
IM=X Pilates Studio, Owner
IM=X Pilates Master Trainer
ACE, NASM, TRX, SPIN, IMX
NAWBO Board Member

Looking to jump start the results of your walking workout? Add in a few extra credit moves to burn additional calories.

Lunges. At the end of your walk, perform one to three sets of walking lunges. Step forward about three feet with your right foot. Bend your left knee and lower it about twelve inches toward the floor; bend your right knee so it is directly over your right ankle. Then transfer your weight forward onto your right foot, lift your left foot and swing your left foot to the center, then forward about three feet. Bend your right knee and lower it about twelve inches toward the floor; bend your left knee so it is directly over your ankle. Repeat ten times. For more of a challenge, increase the range of motion of lowering the knee towards the floor. Lower down until your knee is about two inches off the floor.

Standing Calf Raises. At random points during the middle of your walk, perform one to three sets of calf raises. Stand facing the curb or a step. Hang your heels off the curb. Lift and lower your heels. Perform ten to fifteen repetitions. For more of a challenge, place both arms across your chest when lifting and lowering your heels. Doing so will add a balance challenge into your calf raises.

Wall Squats. At various intervals during your walk, find a place to perform a wall squat hold. Position your feet about three-feet away from the wall and lean with your back against a wall or secure post. Slide your body down the wall until your thighs are parallel to the floor, keeping your knees directly over your ankles. Hold this position for ten to thirty seconds. Perform two to three sets back to back with thirty seconds rest in between holds. For more of a challenge, while in the wall squat position, keep your torso upright and still and lift your right foot about six inches off the ground and hold for ten to thirty seconds. Return your right foot to the floor and then lift your left foot about six inches off the ground for a hold of ten to thirty seconds. Perform two to three sets with each foot.

Cardio Bursts. Choose different landmarks on your route, or at specific time or mileage intervals do a quick pick-up of your walking pace for two to three minutes. During the cardio burst, shorten your stride, focus on the turnover of your legs, and move your arms. For more of a challenge, decrease the rest time in between intervals to thirty seconds of walking. Then go right back into another cardio burst.

The quality of your posture can make a big difference in your life. Good posture can make you look and feel younger, stronger and more confident; and can help improve your breathing, advance your sports performance, decrease your risk of injury and improve your bio-mechanical efficiency. And, over the course of your life, good posture can prevent painful physical strain in your joints. Try the following 3 tips to improve your posture:

Find Neutral. This is the position in which the spine is best equipped to deal with external stress and strain. Try this simple exercise to find your neutral pelvis: Lay down on your back with knees bent. Rock your pelvis slowly forward and back, arching the back, pushing the navel to the ceiling then pull navel towards the floor flattening the lower spine. Then settle into a place right in the middle of both extremes and that is your “neutral” pelvis.

Vary Your Position. Counter the damaging effects of constant sitting by standing as much as possible. Try this sitting trick of the trade: sit towards edge of chair with both feet flat on the floor facing forward. Roll your hips forward keeping an arch in your lower back, and pull your shoulders back and down. Try to maintain this seated position for as long as you can to strengthen your spine stabilizers.

Don’t Ignore Your Upper Body. Seek exercises that help reintegrate the natural coordination and rhythm among all your upper body posture specific muscles. Try the following upper body move: stand with feet hip width apart, and arms extended out to your side making a light fist, pointing the thumbs forward (palms down). Circle the arms forward keeping elbows straight making a circle about 6 inches in diameter, 40 times. Then point your thumb behind you (palm up) and circle back 40 times. This will wake up the posture muscles of your upper body, reminding the shoulders to remain down and back.

Lisa Wilcox, Owner of Pro-Motion Fitness, has been working in the fitness industry for 25 years and is a certified Pilates instructor and Posture Alignment Specialist. You can contact Lisa at lisa@promotionfitness.net or www.promotionfitness.net.