Strong Stride Pilates Ab Series Workout


Strong Stride Pilates Ab Series – YouTube

Short Pilates Workout that targets your core.

1) Double Leg Stretch – Lie on your back, pull your knees in, chest off the mat, at the same time reach your legs out and your arms out over your head, legs and arms reaching in opposite directions, keeping both your arms and legs off the floor and in the air, make sure that your back is flat and your abs are tight, really reaching for opposite walls keeping your legs as straight and strong as possible.  Should do 10 reps.  Hold your knees in and rock side to side.  

2) Single Leg Stretch – Lie on your back, shoulders off the mat, right leg straight up in the air, then slightly pull two times in and as you lower your right leg, bring up your left leg straight up and pull two times.  Repeat this alternating right and left legs, keeping your back flat and abs in. Should do 10 reps on each leg.  Hold your knees in and rock side to side.

3) Double Leg Lower and Lift – Lie on your back, hands under your hips to help keep your back flat, with both legs straight and toes pointed bring your legs straight up and then flex your foot and lower to the floor, keeping your back flat and abs in, really reaching to the opposite wall.  Lower and lift for 10 reps.  Hold your knees in and rock side to side.

4) Cork Screw – Lie on your back, hands under your hips to help keep your back flat, bring both legs straight up, circle both legs right, clockwise and stop at the top, then circle both legs left, counterclockwise and stop at the top, this move counts as one, remember to keep your legs as straight and strong as possible.  Circle right and then left for 10 reps.  Hold your knees in and rock side to side.

It would be great if you can complete these four exercises 10 reps each and complete 3 sets.  Hope you enjoy!

 

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Strong Stride Morning Pyramid Workout


Strong Stride Morning Pyramid Workout – YouTube

10 Pushups-20 Squat Jumps-30 Bicylce Crunches-40 Jumping Jacks-50 second Plank-40 Jumping Jacks-30 Bicycle Crunches-20 Squat Jumps-10 Pushups

Here is your Morning Pyramid Workout.  This is a short workout that is a great thing to do as soon as you wake up! Whether you are planning on working out that day or not, it is an awesome quick burner to get your body energized for the day!  It will take you less then 5 minutes!  Also, if you weren’t planning on working out that day, it may give you the motivation to add in a workout that day that you normally wouldn’t have. There is no equipment needed.

 

Here is your workout-

10 Pushups

20 Squat Jumps

30 Bicycle Crunch

40 Jumping Jacks

50 second Plank

40 Jumping Jacks

30 Bicycle Crunch

20 Squat Jumps

10 Pushups

 

Pushups- In plank position, hands under your shoulders and core engaged. Bend the elbows and lower your chest towards the floor and then press through the palms and press back up to the starting position. You can be on your feet or knees for this move.

Squat Jumps- Start standing with feet shoulder width apart, toes turned out slightly. From there sit back and down like you are sitting in a chair, keeping all of your weight in your heals.  Touch your hands down to the ground and then jump up reaching your hands to the ceiling and straightening out your legs. Then land and right away go right back down and start again.

Bicycle Crunch- Laying down with your legs in table top position (bent 90 degrees- knees over your hips) and hands behind your head. Crunch up and twist reaching your right elbow to your left knee, at the same time as you extend your right leg out straight and then switch.

Jumping Jacks- Standing with your feet together and arms down by your sides. From there, jump your feet out wide as you raise your arms out to the sides and overhead, then jump your feet back in and lower your arms back to your sides.

Plank- Hands under your shoulders, elbows slightly bent, core engaged, hips tucked under, squeezing your legs together, flexing your quads and driving your heals back. Try to keep your body as tight as you can and hold for 50 seconds.

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Strong Stride Pilates Side Series Workout


Strong Stride Pilates Side Series – YouTube

Short Pilates workout that you can do after a run or add it on to one of your other workouts.

Here are 5 moves to be done on the right leg and then the left leg for a total of 10 moves.

1) Lift and Lower – Lie on your left side with your body straight, core in, leg long and strong. Pointing your toes, lift and lower your right leg, keeping it as straight as possible and really reaching out.  Raise your leg as far as you can without compromising your form. You should start out doing 10 reps and increase with time.

2) Flex Lift and Lower – Lie on your left side with your body straight, core in, leg long and strong. Flexing your foot, lift and lower your right leg, keeping it as straight as possible and really reaching out.  You should start out doing 10 reps and increase with time.

3) Triangle – Staying in the same start position, remembering to keep your core strong and still, bend your right leg and bringing it into your left knee then reaching straight up and then reaching straight out to the opposite wall.  Really feel your leg reaching out with pointed toes.  You should start out doing 10 reps and increase with time.

Then do this exercise in reverse.  Again, with your leg long and strong, toes pointed, bring it straight up, bend it and push and reach out to the opposite wall.  You should start out doing 10 reps and increase with time.

4) Scissor – Again, with your body on its side, lift both legs slightly off the floor and move them back and forth like scissors.  Remember to keep your toes pointed and legs straight, and core strong.  You should start out doing 10 reps and increase with time.

5) Tap Tap Lift – Same position, legs long and toes pointed, bring right leg slightly forward and tap tap your toe and bring back to center reaching up and then bring leg back behind and tap tap and lift.  When lifting center, spring it up.  Keep your core still and strong.  You should start out doing 10 reps and increase with time.

Stretch and Short Rest

6) Lift and Lower – Lie on your right side with your body straight, core in, leg long and strong.  Pointing your toes, lift and lower your left leg keeping it as straight as possible and really reaching out.  Raise your leg as far as you can without compromising your form.  You should start out doing 10 reps and increase with time.

7) Flex Lift and Lower – Lie on your right side with your body straight, core in, leg long and strong.  Flexing your foot, lift and lower your left leg, keeping it as straight as possible and really reaching out.  You should start out doing 10 reps and increase with time.

8) Triangle – Staying in the same start position, remembering to keep your core strong and still, bend your left leg and bringing it into your right knee then reaching straight up and then reaching straight out to the opposite wall.  Really feel your leg reaching out with pointed toes.  You should start out doing 10 reps and increase with time.

Then do this exercise in reverse.  Again, with your leg long and strong, toes pointed, bring it straight up, bend it and push and reach out to the opposite wall.  You should start out doing 10 reps and increase with time.

9) Scissors – Again, with your body on its side, lift both legs slightly off the floor and move them back and forth like scissors.  Remember to keep your toes pointed and legs straight, and core strong.  You should start out doing 10 reps and increase with time.

10) Tap Tap Lift – Same position, legs long and toes pointed, bring left leg slightly forward and tap tap your toe and bring back to center reaching up and then bring leg back behind and tap tap and lift.  When lifting center, spring it up.  Keep your core still and strong.  You should start out doing 10 reps and increase with time.

This is a basic and good pilates workout which can be beneficial if you can fit it into your weekly workout schedule.

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You’re Pregnant?! Time to MUSCLE UP MOM!

Okay soon to be Moms and already Moms that are expecting….

Put this at the top of your list:

MUSCLE UP!
 
 
The extraordinary ride of pregnancy followed by childbirth is  undoubtedly life changing. Not only do you find yourself submersed in the role as “MOM” when your long  awaited bundle arrives, you find yourself being someone you’ve never been while inhabiting what must (just must) be someone else’s body!
 
The physicality of growing a child and birthing that love muffin is a mind blowing miracle. Another miracle? the idea that you will one day (hopefully sooner rather then later) recognize your body parts as your own in the mirror.
 
Let me be clear, my love and adoration for my 1 1/2 year old daughter is truly un-measurable. Life before her arrival seems impossible to have been fulfilling.  I am expecting her sister in a few months, and am sure that upon her arrival, my husband and I will again feel like life has showered us with pure JOY.
 
Okay, so now lets talk about that expecting body ladies…
 
?!?! What the…?!?! Instantly with both of my pregnancies I gained 12-15 lbs. I mean well within the first trimester. I read the “gain 25-40 lbs total” and I reread and reread.
 
When I am not pregnant, I am a “no pain no gain” kind of avid worker-outer. A marathoner and HIIT efficianato who dabbles in barre and pilates classes. I am curvey by nature but maintain a pretty lean BMI and feel great when my muscles are a little sore. 
 
While I am pregnant I find myself  a very responsible and cautious avid worker-outer. I’ve cut back the milage, beefed up my barre attendance, and added resistance and weight training to ensure I MAINTAIN  MUSCLE. By adding a series of controlled strength training for both the upper and lower body, the pregnant body will not look ripped by any stretch of the imagination (at least not mine!) but it will BE STRONG.
 
Regardless of where you fall on the spectrum of fitness, working to strengthen your muscles will help you feel good through pregnancy and only benefit you in the good old delivery room! If you are cutting back on exercise due to pregnancy DO NOT cut out muscle work. If you are starting a modest aerobic regimen of walking due to pregnancy INCLUDE some simple body weight strength training exercises.
 
 
Pregnancy  MUSCLE UP exercise ideas:
 
Try 3 sets of 20 reps or spice it up and do it tabatta style! A Tabatta is as many reps as you can do for 20 seconds followed by a 10 second rest. repeat 8 times. Use a timer to keep you on track. Each exercise will take 4 minutes.
 
Upper body (bodyweight or with dumbells)  
Shoulder press
Bicep curls
Tricep kickbacks
 
Lower body (bodyweight or with dumbells) 
Squats
Tick Tock Lunge
 
Restistance band work
Standing chest press
Upright row
Lateral Raise
Seated row
 
Making the time to keep your MUSCLE UP during pregnancy will be so worth it. Although you probably won’t to see the results the same way you would while your body is not carrying a child, the payoff will come. After you give birth and your body begins to start the process of releasing the fat it has so pleasantly been harboring, your STRONG muscles will help to burn that fat quicker then ever!  
 
MUSCLE UP MOMS! Don’t hesitate because your body is larger then normal or you can’t see the results. The muscle you achieve during your pregnancy is ultra special. You are getting strong in preparation for delivery and for the roller coaster of motherhood. Plus, how can you lose with having muscle???
 
 
The three links below are great reads and shed light on the science behind muscle and fats true relationship to one another.  

 

uh 173665 o Youre Pregnant?!  Time to MUSCLE UP MOM!

5 Things You Have to Understand about Body Composition

Body composition is used to describe the percentages of fat, bone, water and muscle in human bodies — quite simply, all the things the body is composed of. How much you have of each determines how you look. For the purposes of this post I will only be discussing fat and muscle, the two things we can …
shutterstock54149233 173668 o Youre Pregnant?!  Time to MUSCLE UP MOM!

Exercising While Pregnant: Strong Moms Build Strong Babies | Breaking Muscle

Numerous studies do show that a healthy, fit mom produces a healthy, fit baby. Building a strong body can lead to an easier pregnancy, better recovery, and a vibrant baby.
headerlady 173671 o Youre Pregnant?!  Time to MUSCLE UP MOM!

How to Maintain muscle tone in pregnancy – Peak Pregnancy

If you work hard to keep your body in shape then there is no reason why you can’t maintain muscle tone during pregnancy. There are many ways of maintaining muscle tone in pregnancy and there is even the possibility of … Continue reading →

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