Pilates is a low impact form of exercise that strengthens muscles, improves flexibility and balance. It isn’t a cardio workout that gets your heart rate up, rather it is a series of movements done with concentration, control and flow with focus on your breath. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. Here are three basic things to know about Pilates.

1. Pilates Develops Core Strength

Developed by Joseph Pilates in World War I, Pilates focuses on the muscles that Pilates refers to as your powerhouse. These are the muscles that circle the body just below the navel (including abdominals, oblique, lower back and glutes) and that we rely on to support a strong back, good posture and efficient movement patterns. Your core muscles are the focus but are not the only ones that get a workout. You will also feel your arms and legs working when they are controlling and/or applying loads to your powerhouse during movements.

2. Many Types of Pilates Classes

There are many different types of Pilates classes. Some classes incorporate other types of exercises along with classic Pilates or Pilates inspired moves. Other classes may only do Pilates exercises on a mat, some use an apparatus like a Reformer or a Cadillac, and others may use props such as weights, balls, magic circles or resistance bands.

3. Pilates Benefits All Fitness Levels

With thousands of possible exercises and modifications, plus being a low impact exercise, Pilates workouts can be tailored to pretty much everyone. Building from core strength, focusing on proper alignment, and a body/mind integrative approach make Pilates beneficial to all. Research has found that Pilates can be an effective treatment for injuries and illnesses such as: chronic neck and back pain, hip or knee replacement, fibromyalgia, and arthritis.

Joseph Pilates once said, “Physical fitness is the first requisite of happiness.” Pilates is a great addition to your workouts, give it a try!

Ready to try Mat Pilates?  Try my class at the LivRite Fitness Noblesville location on Mondays at 9:00 am.  Or click on the link below to schedule a visit to the LivRite Fitness near you!

BARBELL UPRIGHT ROW

The barbell upright row is a free weights exercise that primarily targets the shoulders.

The only upright row equipment that you really need is the following: barbell.

Step 1: Stand upright with your feet shoulder width apart.

Step 2: Grasp a barbell with your palms facing downward and your hands closer than shoulder width apart.

Step 3: Keep your arms extended downward with your elbows slightly bent so that the barbell is touching your upper legs. This is your starting position.

Step 4: Keeping the barbell close to your body, exhale and raise the barbell straight up to your chest.

Step 5: Hold for a moment and then reverse the motion back to the starting position.

Step 6: Repeat for 3-4 sets of 10-12 repetitions.

Looking for more great shoulder workouts?  Check out our shoulder workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

STANDING PLATE PRESS

Step 1: To begin the standing plate press, stand with your feet slightly wider then shoulder width apart and your knees bent slightly as well.

Step 2: Pick up a weighted plate and hold it at chest level with your elbows bent.

Step 3: Push the weight straight out and lock your elbows out.

Step 4: Bring the weight back into your chest. This completes one repetition.

Step 5: Complete 3-4 sets hitting around 10-12 reps.

Looking for more great chest workouts?  Check out our chest workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

CABLE FLY

Use lighter weight- Don’t try to be a hero with cable flies. The point is to burn out the muscle, which works best with a minimum of 10-12 reps. This applies especially if you pair the exercise with push ups.

Step 1: Set the pulleys to the middle position on both sides

Step 2: Stand upright with a handle in each hand and your arms extend out to the sides

Step 3: Keep your arms only slightly bent, head forward, reach your arms together horizontally across your body while maintaining your posture.

Step 4: Complete 3-4 sets hitting around 10-12 reps.

Looking for more great chest workouts?  Check out our chest workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

BENCH PRESS 

Step 1:  Lie face up on the bench with your eyes underneath the barbell. If your feet reach the floor and you can keep your lower back, head, butt and shoulders pressed onto the bench, you are in the right position. If not, bend your knees and place your feet on the bench or on a box on the floor.

Step 2: Grasp the bar with your palms facing toward your feet.

Step 3: Position your hands slightly wider than shoulder-distance apart

Step 4: Push up to lift the barbell off the supports. Inhale, bend your elbows and lower the bar toward the middle of your chest

Step 5: Allow your elbows to drop lower than your sides. Exhale, straighten your elbows and push the barbell up.

Step 6: Keep a slight bend in your elbows at the top of the movement.

Step 7: Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions.

Step 8: Place bar back on rack when the exercise has been completed.

Looking for more great chest workouts?  Check out our chest workouts exercise library.

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!