The Flat Belly Pilates blog is filled with helpful health and fitness information, practice tips and tutorials.
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Five tips to avoid the worst travel emergencies You're probably jetting off soon to visit family and friends for the holiday weekend but that's no reason to ditch your workout. Your workouts don't have to suffer just because you're traveling. There are tons of options to help you stay fit while you're crisscrossing the globe. Here are five tips to stay fit.
1. When you’re traveling this weekend, don’t take a vacation from your workout too. Yoga rooms are popping in airports around the world. Some of the most-visited airports boast fitness perks. Learn more at airportgyms.com.
2. Stay at a fitness-friendly and health-conscious hotel like the Westin that offers loaner gear for those don't want to pack or forgot their own.
3. You may not have the time, space or energy for a full practice when you're traveling but commit to a quick workout even when you're away. Here’s a 10-minute routine that works your whole body and five ways to get a flat belly that you'll wish you knew about sooner.
4. Get the body you want in only a few minutes a day with these online classes that you can stream from anywhere. With these classes, you'll quickly build strength in your upper body, arms, shoulders and core.
5. Pop over to Instagram and Twitter to follow Flat Belly Pilates. This is a great way to learn more about yoga and Pilates, gain inspiration, and stay connected.
I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole country, the whole world, should be doing my exercises. They'd be happier. - Joseph Pilates
Try these six Pilates poses when you can't make it to the studio and get the body you want in less than 15 minutes.
Want more? Try Press Play Pilates.
You are only as young as your spine is flexible. - Joseph Pilates
Lie prone with your forehead resting on your stacked hands. Anchor your hip bones. Lift your abdominal muscles and your upper body. Return to the starting position and repeat. Complete 8 repetitions. For a challenge, place your hands behind your neck.
From a standing position with your feet hip distance apart, fold forward from the hips into a full forward bend and place your hands on the floor. Bend your knees, if necessary, to place your hands on the floor. Walk your hands out to a plank position. Check to make sure that your hands are directly under your shoulders so that they are close to your body.
Keep your neck in line with the rest of your spine, glide your shoulder blades down your back and pull in your powerhouse. Inhale and lower for a Pilates pushup. Be sure that your arms remain alongside your body and your elbows point towards your feet, not out to your sides. Exhale and return to the plank position. Complete two more pushups.
Walk your hands back towards your feet and slowly roll up to a standing position. That's one rep. Complete three reps. Finish this pose by rolling your shoulders back and standing tall.
Like this pose? Try the Pilates Plank Challenge! This mini class will quickly build strength in your upper body, arms, shoulders and core.
Begin Shoulder Bridge by lying on your back with your knees bent, your feet flat on the floor and your arms alongside your body. Inhaling, slowly lift your hips up towards the ceiling forming a straight line from your shoulders to your knees, activating your glutes. Hold for five seconds. Exhaling, slowly roll down bone by bone like you're laying down a string of pearls. Repeat eight times.
To begin Boat pose, balance on your bottom, lift your legs and float your arms up as pictured. Hold for five breaths.
Balance on your bottom and float your arms above your head as pictured. Exhale and tap your legs. Inhale and lift your arms back to the starting position. Repeat eight times.
Like this pose? Try Yoga Abs for a full belly-flattening routine!
Yoga and Pilates are both mind-body practices that will improve your strength, balance and flexibility so what can yogis gain from practicing Pilates too?
There are many benefits of practicing Pilates that include:
Improved your strength and flexibility
Improved posture and balance
Increased well-being and state of mind
Improved core strength
Increased flexibility, balance and posture
Alleviated back pain
Convenient exercise regimen
Flattened belly and toned body!
So, where do you begin? I’ve laid it all out for you in this guide with tips to help you prepare for and get the most out of your first (or next) Pilates session. This guide includes a Pilates routine for yogis who want to practice on their own and get studio results. I have compiled some of my favorite exercises for you and described step-by-step instructions with color illustrations for beginner and intermediate poses along with helpful modifications and challenging progressions so you can use this guide as you advance in your practice. You’ll also find helpful tips for safe and consistent practice. This book also includes a glossary that answers all your burning questions about Pilates. Who was Joseph Pilates? What is Contrology? What does my instructor mean when she says “grape space”? What is tabletop position? You’ll find all the answers here.
The information in this guide allows you to learn at your own pace, practice comfortably in your home, tailor the poses to your individual needs, enjoy the many benefits that come from Pilates and get that flat belly!
Here’s what you’ll get when you purchase this guide:
Challenging belly-flattening routine
Easy-to-read, step-by-step instructions
More than 50 color illustrations
Guidance on proper Pilates form
Challenging progressions as you advance in your practice
Practice tips for creating a Pilates studio in your home
Summer's long gone and winter is in full swing but that's no reason to let your fitness routine fall by the wayside. Get fit fast with these five ab-sculpting moves!
- Begin your Pilates practice with this key warmup your workout missing
- Tone your abs with this one easy move three ways for strong, sexy abs
- Find out how to look good naked
- Get a full-body workout by mastering this one move
This quick routine takes only a few minutes. You're just 10 minutes away from a better body!
New to Pilates? No problem, keep reading to get answers to FAQs from beginner practitioners.
- What is Pilates? Learn what all the buzz is about.
- What do I need to know before my first class? Find out how to prepare for and get the most out of your first Pilates session.
- How do I get started? Get a better body in just 10 minutes a day with these 5 ab-sculpting moves.
- What if I need a little more help? Find out how to get a personal trainer for less than $25.
Got another question? Post it in the comments below.
1. PLAN & PREPARE
Plan your workouts in advance and have a plan B for weather or technology snafus. Being well-prepared will prevent you from being at the mercy of your surroundings. Having a plan for possible pitfalls will make it easier to stick with your healthy habits and fitness routine. As the saying goes, "failing to plan is preparing to fail."
2. WORKOUT IN THE AM
Waking up early and working out allows you to literally put your health first before the rest of your day can derail your efforts. The early bird gets fit!
3. TELL EVERYONE
Social networks have a great influence on your healthy (and unhealthy) lifestyle habits. When your friends, family and coworkers learn about your goals, they will hold you accountable and check in with you often to hear about your progress. Make a decision to commit to your health today and share your goals now.
Ready to begin? Start your practice with this free guide filled with helpful practice tips and a 10-minute workout.
Lie on your back with your legs on the mat and toes pointed towards the ceiling. Float your arms above your head. As you inhale, peel your head, shoulders and upper body off the mat bone by bone. Exhale over your body. Inhale and exhale roll down with control to the starting position. Complete 8 repetitions. Remember to use full inhalations and exhalations as you move through this pose.
Understandably, there can be some anxiety around your first Pilates session. Don't worry. We've laid it all out for you in this how-to text with FAQs from new clients and helpful tips to help you prepare for and get the most out of your first (or next) Pilates session. Click the button below to download "How to Survive Your First Pilates Class" and 10-minute workout.
Got a friend who would love this guide? Share the love and let them know that they can sign up for the Flat Belly Pilates newsletter and download it for free.
Survive the holidays like a fit pro with these three tips for avoiding weight gain, staying sane while traveling and perking up your slumping posture!
The Hundred is a classical Pilates warmup exercise that's great for strengthening the upper and lower abdominal muscles. Try the Hundred for your next ab warmup to your Pilates practice. To warm up your body, lie on your back with your legs in tabletop position, maintaining a 90-degree angle at the hip and knee. Lift your head and shoulders. Reach your arms towards your feet. Pump your arms above the abdominal wall. Inhale for five breaths and exhale for five breaths. Repeat for nine more cycles until you have reached 100 breaths. For a challenge, extend your legs out to a 45-degree angle.
Got a friend who would love this? Share it with her so that she doesn't miss out on a great ab warmup.