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Simply Pilates Techniques for Back and Ab Muscles

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Pilates focuses mainly on the core or abdominal muscles so it is perfect for working on the back and abs. One of the great things about Pilates is most people can do it on their own from home at any time. For actual physical therapy or more advanced training though you should consult a certified Pilates instructor that can guide and correct your movements to ensure you are doing everything the proper way. These exercises are good for working out on your own and will strengthen your back and abs.

Abs Hundred

This is a great one to tone the abs from the inside out because that is where everything originates for this exercise. Lay on your back and bring your legs into your chest. Place your arms at your side and relax for a minute taking in some deep breathes. Inhale and lift both your shoulder blades and arms off the ground about six inches. Extend your legs out at the same time. Pulse your arms five times as you exhale. Inhale, flip your palms over and pulse five more times. Repeat ten times for a total of one hundred pulses.

V-Sits

Start on your back, arms stretched over your head and legs out straight. Lift your arms and legs at the same time, keeping both straight so your torso lifts up as well. Keep your back flat and reach your arms toward your toes in a “v” position. Inhale and hold for a full breath. Exhale and slowly roll back down your spine slowly relaxing your body. Repeat a few times.

Floating Chest Pose

Start on your stomach with your arms at your side and legs straight out. Your forehead should be resting on the floor and you should stare straight ahead. Inhale and lift your torso and bringing your arms behind your back stretching them out. Push your shoulder down as you do this. Keep your head in line with your spine so it isn’t strained. Hold the position for a full breath. Then exhale and relax down. Do this ten times.

Pilates Back and Abs Strengthening Exercises

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Pilates is a great form of exercise and wonderful way to tone specific body parts and rehabilitate injuries. Most of Pilates originates from the abdominal or core section of the body which is responsible for being the center of all movements. Thus it is natural for Pilates to be used to strengthen the back and abs. For physical therapy or advanced training you should consult a certified Pilates instructor but these exercises you can do on your own from the comfort of your own home.

The Hundred

This is a great one to tone the abs from the inside out because that is where everything originates for this exercise. Lay on your back and bring your legs into your chest. Place your arms at your side and relax for a minute taking in some deep breathes. Inhale and lift both your shoulder blades and arms off the ground about six inches. Extend your legs out at the same time. Pulse your arms five times as you exhale. Inhale, flip your palms over and pulse five more times. Repeat ten times for a total of one hundred pulses.

Killer V-Sit Pose

On your back lift your arms over your head and keep your legs out. All in one breath and movement raise your torso in one piece, and legs at the same time. Bring your arms over your head and bend at your waist at the hip section. Make your arms reach toward your toes so you end up in a “v” sit position. Hold for one breath. Exhale and roll down the vertebrates of your spine. Repeat as many times you can handle.

Floating Chest Pose

Lie on your stomach with your forehead down, arms at your side and legs straight together. Inhale and lift your torso off the ground as you also lengthen your arms behind your back and stretch. Push your shoulders down and lengthen your neck keeping it in line with your spine. Hold and relax down. Repeat ten times.

There Is No Excuse Not To Exercise With A Yoga Fitness DVD

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Inner Peace - Balance - Stress Management - Confidence

What do all these things have in common? First, they are all things we need to work on improving in our busy American lifestyles. Improving at these areas has for some time been recommended by health professionals as a technique to increase our quality of living, reduce the danger of injury or illness, and even to live longer!

Second, these are all benefits of working out with yoga - something you can easily do with a yoga fitness DVD at home! Practicing hatha yoga - the physical yoga postures or “asanas” that many folks associate with yoga exercise - is a good way to add muscle, increase the range of motion in our joints, and make a break for calm, balance and relaxation in our daily schedules. Now before you get twitchy that I’m going to go all “transcendental” on you, don’t worry! Though yoga historically does include a huge quantity of religious, meditative and holistic practices, you can get many of the benefits of a yoga way of living by just incorporating a little yoga fitness workout routine into your weekly schedule. Whether you can do 60-minutes 3x per week, or squeeze in some Sun Salutations for fifteen mins each morning - even a moderate increase in your activity level thru the incorporation of yoga practices can help.

One of the most important objections many have about working out with yoga is over the fear that they don’t have time for exercise. Working out at home with a yoga fitness DVD can be a great response to the problem.

I know your schedule already feels jammed and you’re worried you will not have time for yoga. As a full-time-mom ( all folks are fulltime to my mind - you never stop panicking about your children ) and a business-owner, I find that there are never enough hours in the day to do everything I want to. However, it is necessary to prioritize your well-being and make time for replenishing your body and spirit on a periodic basis. Exercise is a great way to do that. When you work out at home with a yoga fitness DVD, you can squeeze in your exercise when you have time. Before dawn when the house is quiet, when the children are napping or the family’s watching TV downstairs, or even as a family activity that encourages everyone in the household to be active and share time together.

Another concern that many people have about yoga exercise is that it should be expensive. Yoga has actually enjoyed a period of “coolness” lately and with yoga classes sprouting up all over the country at select gymnasiums and lofts, it is simple to see how yoga has gotten the name for being costly. However, remember that yoga was developed by ascetics in some of the most impoverished areas of the world. You have more than they do re material possessions - if they can do it, you can do. Although you do not “need” anything to practice yoga, and you can even learn it for free with some workout videos from the library or picture books that show you step by step what to do, I like to recommend that you commence with two essentials: A yoga mat to improve your comfort and safety while doing the poses, and a good instructional yoga video to guide you through a workout or 2 that you can follow and enjoy repeatedly.

For the price of a class or 2 at the local yoga studio, you can get everything you want to workout at home.

I encourage you to look into yoga exercise as a total body workout, or a supplement to your pre-existing health practices.

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