Try this single move for a full body workout to burn some extra calories, and speed up your metabolism. It works the triceps, glutes, shoulders, abs, quads, and hamstrings. Try it 10x, take a break, then repeat two more times!
You guys have been asking for exercises using resistance bands, so here is a great routine to lift the seat, slim the thighs, and tone the hamstrings for bikini season!
Resistance bands are great because they travel well, and you can use them for a variety of different Barre and Pilates exercises. Try doing this routine on its own, after a run, or after the Walk the Plank Ab Challenge in one of my previous posts.
Starting position: Start on all 4s, making sure your hands are in line with your shoulders, and knees are in line with your hips. Put the middle of the band around the heel of the right foot and hold on to the ends with your hands while pressing into the mat. Feel free to choke up on the band if you want more resistance.
1. Press through the heel of the right foot, and straighten the leg out behind you. Then, bring the leg back to starting position. That’s 1 rep. Try 15!
2. Keeping the right leg straight back behind you, lift the leg up towards the ceiling. Then, lower the leg all the way down to the ground. That’s 1 rep. Try 15. After that try tiny pulses at the top: Lower and lift for 30 pulses (up an inch and down and inch).
3. Bring the knee in towards your chest while scooping the belly in and up and rounding the spine. Then press through the heel, straighten the leg all the way back behind you, open the chest, and lengthen through the crown of the head. That’s 1 rep. Try 15!
Repeat the whole thing on the left leg, and let me know how you did on facebook, instagram, or twitter:
Ready for some butt lifts? This workout is great for toning the glutes, hamstrings, and thighs! I usually use a few variations of these exercises in most of my barre and Pilates classes. Try to keep your abs pulled into your spine the entire time.
1. On all fours, hands in line with shoulders, knees in line with hips. Straighten your left leg back and then lift and lower the leg, tapping the ground lightly with your toes each time you lower. Avoid lifting too high and compensating with the lower back. Make all of the work come from your glutes. Try 30 lower and lifts, then pulse up and down 1 inch at the top for 30 seconds. If you want a challenge, add small circles 12 times in each direction. Repeat with the other leg.
2. Bend the left knee and lift and lower the knee all the way down and up 30 times, then pulse at the top 1 inch (trying to stamp the ceiling with the bottom of your foot) for 30 seconds. Repeat on the other leg. If you want a challenge, try adding a 3-5lb weight behind the knee!
Try to go through this routine 3 times. This is a great routine to add to the “Walk the Plank” Ab routine that you can find in one of the last posts for a full body workout!
Enjoy your butt lifts to a fun song. Comment below, or on Facebook when you try it!
People are always asking me for ab workouts they can do at home on their own! This is a killer workout that works the entire body, but is especially great for the abs, obliques, and arms! It’s a great quick workout to do on it’s own, or you can add it to the end of a cardio session.
This is pretty tough, so feel free to break it up and take breaks in between if you need to.
1. Plank: Start in a high plank (push-up) position with your shoulders over your wrists, head in line with your spine, pulling your abs in away from your t-shirt, and squeezing the glutes. Hold this position for 20 seconds to start, and challenge yourself next time by holding longer. Modification: Come down onto your forearms and/or bring the knees down to the floor.
2. Knee Tucks: Bend your right knee and pull it in towards your chest, switch legs – that’s one rep! Try 12 reps! Modification: Come down onto your forearms and bend one knee to tap down on to the mat, and then switch legs.
3. Side Knee Tucks: Bend right knee as you reach it towards your right shoulder, switch legs – that’s one rep! Try 12 reps!
4. Side Plank Slimmer: Starting from Plank, twist your body to your right side, bring your right arm overhead. That’s your starting position. Now squeeze your love handle area as you press into your left hand to lift your hips towards the sky, and reach your right hand towards the mat. Come back to starting position and repeat 12 x, then switch sides. Modification: Come down onto your forearms and/or bend the bottom knee and bring it down onto the mat.
Try repeating the entire sequence 2 more times!
Let me know in the comments how you made out, or if you have any special workout requests. Also, keep a look out for videos on my YouTube channel soon: www.youtube.com/pilateswithliz.
Ask the Bermuda Regiment if Pilates is for girls!
Pilates exercises are great for men who want to gain a competitive edge because the workouts focus on core strength, flexibility, and balanced muscle development using efficient movement patterns rather than using a part-by-part approach typically found in traditional weightlifting routines.
Most of these guys from the Regiment have been vigorously training for over 20 years and have multiple injuries but yet are still so strong and always looking for better ways to improve their bodies!
Thanks for being such a pleasure to teach guys!
Try this quick 15 minute workout from Men’s Health at home if you’re new to Pilates: http://www.menshealth.com/fitness/pilates-workout?fullpage=true
A variation of this killer ab workout has been one of my favorite routines since I learned it from my friend Phyllis London (www.phyllislondon.com) years ago and I still do it to this day! Watch it, write it down, and take it with you to the gym, or just play it on your smart phone and while you do the exercises with her. Phyl is also in the running to be America’s Next Fitness Star on the show “Fit or Flop!” If you have a few minutes, vote for her at www.fitorflop.com!