Butt Lifts with the Band

Bermuda Barre Pilates Butt Workout

Barre & Pilates With Liz Butt Lift Workout

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:

http://www.facebook.com/pilateswithliz

http://www.instagram.com/pilateswithliz

http://www.twitter.com/pilateswithliz

Tuesday Tips from a Fit Bermudian Abroad!

Bermuda Barre Pilates With Liz Laing Fitness Tips

Tuesday Tips from a fit Bermudian Abroad.

Hope everyone is getting geared up for bikini season, and warm summer nights! As the weather gets warmer, it gets harder to turn down BBQs, nights out, and family outings so it’s important now to keep a consistent workout routine that produces the best results for your body!

Today I wanted to share some fitness tips from one of my favorite barre & pilates girls who is currently travelling abroad. A few months ago, she left Bermuda to travel the world! I love having Meghan in my classes because she is so motivated, and connected with her body. She pays attention and makes adjustments with every cue to make the most out of every exercise and repetition.

Meghan’s tips for staying healthy while travelling:

Eating healthy and living healthy is super hard when travelling, I know. After Asia and South America, it’s impossible to escape all of the easy street foods, but simple things like walking everywhere and ensuring some veg and fruit everyday. Try to cut those sneaky travelling chocolates during bus rides and replace them with nuts or raisins. Sometimes even grocery shopping and making packed lunches for a few days will be cheaper then eating out. Being healthy isn’t about looking good, it’s that super energized hyper feeling you get when you wake up early, eat some yummy healthy fruit with a smoothie, go for a walk, and start your day on a good note. Drink tons of water. I always carry a water bottle on me! You’ll even see a difference in your skin when you change your eating habits. It glows!! It’s a domino effect – eat well, feel good, and look even better! Exercise is a huge part of well being as well, but it is hard to fit in especially if you’re in hostels and stuff, but it CAN be done! Go for an early walk, and work out on the beach. Or if you’re in a big city like me, work out in the park. Use benches, swings, monkey bars – all that fun stuff! Also a cheeky drink is good fun too, but when travelling, take 4 days to detox and you will feel like a new person. Moderation is key. You’ll also appreciate the more activities you can fit in not being hungover and feeling groggy!

Favorite Barre or Pilates Exercise:

I still do my barre arms in the morning. 🙂 Also, the simple breathing exercise from pilates… and the awkward side tricep pushup one which I found so hard!

Healthy Recipe:

Favorite recipe lately has been quinoa! Well that’s not a recipe, but I have it for breakfast as a healthy booster porridge with apples and coconut yogurt or dinner with veggies. But avocados have been my go to! Snack, breakfast, lunch, or dinner, and dried cran and raisins for dessert with this amazing Australian brand passion fruit yogurt.

Connect with Meghan on Instagram for more motivation, or to just follow her amazing trip here: instagram.com/megmarksthemap. We can’t wait to have you back in Bermuda, Meghan!

Do you have any healthy recipes or tips to share? Let me know in the comments below, or on facebook! x

HardCORE Challenge – Walk the Plank!

Bermuda Barre Walk the Plank Pilates With Liz Laing Bermuda

Bermuda Barre Walk the Plank Pilates With Liz Laing Bermuda Ab Workout at Home DIY

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.

 

Pilates and Barre – Bermuda Memories 2013

2013 was an amazing year, and I know 2014 will be even better! Thank you all so much for your support and encouragement! Here’s to a safe and happy new year! Enjoy this video I made of some of the pictures I’ve posted on Instagram and Facebook over the year! xo