Written on May 16, 2012 at 12:00 pm , by Karla Walsh
Hollywood seems to be in the middle of a full-fledged baby boom. From Maxwell Drew (Jessica Simpson’s new little girl) to the upcoming film What to Expect When You’re Expecting (in which Cameron Diaz plays a pregnant personal trainer!), bumps are certainly trending in the pop culture world.
Are you or is someone you love expecting too? If so, practicing Pilates now may help make your delivery easier and help you get your pre-baby body back faster, says Mariska Breland, founder of Fuse Pilates in Washington, D.C. Breland explains that you don’t try to correct bodily changes during pregnancy, as many of these are necessary to help with delivery (like the pelvis tilting slightly back). The goal is to adjust the body and your exercises based on these changes, so that it will be primed for delivery and will have strong muscles—especially in areas that are often utilized by new moms.
For a taste of Breland’s Push Prep class, try out these three moves. They’re great for those who are expecting and those who just want to tone up!
Targets shoulders, upper back, hips, legs
- Lie on side and prop upper-body up on your forearm.
- Bend knees, right leg stacked on top of left, and bring them to a 45° angle from hip. Place hand on hip.
- Lift right knee toward ceiling.
- Extend right leg straight back and left leg straight forward.
- Return to start. Do 10 reps, switch sides and repeat.
Written on October 25, 2011 at 7:00 am , by fitsugar
Pilates has a rep as a girly exercise form that attracts ladies who lunch. Private sessions can be pricey, but mat classes will work your entire body. Originally called Contrology, the practice was actually developed to rehab injured soldiers after WW I — talk about functional fitness! After teaching the method for years (and rehabbing a chronic back injury with it), FitSugar editor Susi May concluded that Pilates makes everything better, from life’s basics like sitting to things more extreme like CrossFit. Here, four Pilates fundamentals that everyone can benefit from learning.
The most basic human function, breathing supports life and a fit life, too. A proper inhale fuels your muscles with oxygen, and a powerful exhale helps you engage your deep abs to protect your spine and support your torso. The conscious and studied breathing in Pilates might feel tedious at first, but learning how to breathe into your lower lungs, rather than just your chest, helps makes you a more efficient cardio machine. The Pilates method of inhaling wide through the ribs and exhaling by contracting the deep abs to push the diaphragm into the lungs also means you can keep your upper body and neck relaxed as you take in air.
In May’s experience, bad posture makes everything hurt, from your knees to your neck. Proper alignment of the spine is an essential element of the Pilates practice whether you’re lying on your back, sitting, or standing in an exercise. The emphasis on working with a neutral spine, maintaining the natural curves of your back, helps strengthen the supportive muscles around the spine and reinforces the sensation of how the pelvis, spine, and skull stack on top of each other. Drilling good posture in mat classes and private sessions allows you to take your understanding of a lengthened and supported spine into all aspects of your life from sitting behind a steering wheel or lunging into Warrior 3.
While Pilates seems like it’s all about the abs, it’s really core-centric — training the abs and the back to work in conjunction to protect and align the spine. In Pilates, the concept of the core extends to other important though often neglected muscle groups like the inner thighs and pelvic floor (learn how to find and work your pelvic floor here). Think of a Pilates session, be it a mat class or a private one, like a movement laboratory for learning how to stabilize the torso against a wide variety of forces, namely your limbs. Engaging the core to support the torso and spine is central to almost every Pilates exercise, and repeating this action ingrains the concept into your body. When out on a run or the gym floor, you can start to access this connection.
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