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8-Minute Workout: Pilates for a Longer, Leaner Look

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This express Pilates workout will help you tone your core and improve your posture.

The Daily Routine

Pilates does more than just tone and firm your core. By initiating all movements from your center, you'll improve your posture and look leaner in just a few workouts, says Howard Sichel, a chiropractor and president and co-owner of Power Pilates in New York City. To maximize results, keep your belly button drawn in and up, your neck and back long, and your shoulders relaxed. Do this routine daily to keep your body looking its best.

Minutes 0:00-1:00: Swan

Targets: Back, Abdominals, Inner Thighs

  • Lie facedown on the floor, legs together, palms on floor by shoulders, elbows at sides.
  • Press hands into floor and inhale, lifting head, shoulders, and chest
  • Arch upper back slightly, keeping abs drawn in.
  • Take 2 or 3 breaths.
  • Slowly return head and chest to floor.
  • Repeat.

Next:  Double-Leg Stretch


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mojganzaribaf wrote:

Marvellous! thanks for your nice suggestions.sweet and terse, which we all need during these days.

6/28/2012 08:42:22 AM Report Abuse
anibabakhan1983 wrote:


5/19/2012 03:30:45 PM Report Abuse
a3984502 wrote:

A few months ago I started reading Brilliant Yoga: The Complete Guide to Upgrading Your Body and Life by Sarah Sanders. It helped me discover the amazing benefits of yoga: increased flexibility, stress relief, toned muscles, improved sense of health and well being and so many more. It also helped me lose weight! You can find more info here:

5/9/2012 04:33:42 AM Report Abuse
natdalton7 wrote:

I love Pilates. I am taking a Pilates class in Boulder and I love it. (

1/27/2012 05:23:24 PM Report Abuse
paulawalsh4 wrote:

I feel the model is performing the exercise with hyperextension of lumbar spine NOT a true reflection of how a normal client should look performing this exercise....this will lead to the move being performed incorrectly and UNSAFE.I have never heard of swan being performed with legs together....far too much strain on lumbar

1/17/2012 03:32:51 PM Report Abuse

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