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The 10-Minute Core-Blasting Pilates Workout [INFOGRAPHIC]
At first glance, a Pilates studio might look like a medieval torture chamber, with strange straps and metal springs hanging from the ceiling and padded platforms called “the Reformer.” In reality, Pilates is a form of exercise that aims to develop flexibility, good posture, strength, and balance all at the same time .
In the early 20th century, Joseph Pilates invented the series of movements to help English veterans recover from injuries sustained during the First World War. Since then, Pilates has been the go-to regimen for anyone — from New York City Ballet dancers to Madonna to the San Francisco 49ers — interested in working on strength, grace, and of course, a solid core.
While some Pilates classes feature special machines (see above), mat classes require bodyweight alone and are easy to replicate at home . There are dozens of individual exercises, so we asked Sarah Ruback of Core Pilates NYC to pick out a few key moves. (For further instruction, check out CorePilates’ series of demo videos.) Ruback suggests holding one-to-two-pound dumbbells (or water bottles or soup cans at home) to make this workout even more challenging. The focus here is quality, not quantity, so work on making each rep as strong as possible and don’t stress about the number of reps.
More of a Pilates pro than a beginner? If this routine made you yawn, stretch out each movement as much as possible. Moving slowly and focusing on the correct form can help even advanced practitioners feel the burn in every muscle.
Special thanks to Core Pilates NYC instructor Sarah Ruback for creating the workout for this article.
Have you ever turned your living room floor into a private Pilates studio? What are your favorite moves? Share in the comments below or tweet the author at @SophBreene.
- Eight-week traditional mat Pilates training-program effects on adult fitness characteristics. Rogers K, Gibson AL. Wellness Center, University of Miami, USA. Research Quarterly for Exercise and Sport. 2009 September; 80(3):596-74.⤴
- Pilates for improvement of muscle endurance, flexibility, balance, and posture. Kloubec JA. Department of Health and Exercise Science, Gustavus Adolphus College, St. Peter, MN, USA. The Journal of Strength and Conditioning Research. 2010 March; 24(3):661-7.⤴
Comments Leave a comment
This 10 minute core workout is similar to the one I have used to get in the best shape of my life. I tried running, dieting, body pump, and even a personal trainer doing strength training. Pilates is the only workout that truly changed my body.
Great workout! I always forget how much I love Pilates. I am a runner and it's always great to do workouts that make my body feel better.
I really like these infographics as illustrations of a new workout. It would be great if there was a print-friendly version - until I've done a workout a few times I can't remember it properly, so I need something to take away with me, and which I can refer to quickly. The "refer to quickly" is especially an issue with the short, efficient workouts (like this or like HIIT), where there are a lot of different things to do in quick succession and you may undermine some of the benefit if you have to keep stopping to revise what you're supposed to do next.
With this workout I've solved the problem a bit crudely - screen capture each individual exercise and paste into a powerpoint show. That should do, but a one-or-two-exercise-per-page print-friendly version would be better (or greater, or Greatist, even).
Had a bit of trouble understanding what to do for Teaser II (I'm not "back to Pliates, I've never done it before, so don't have some of the vocabulary). I think its the same as "Teaser 2" from here: http://youtu.be/Tv3Itc3Gy18
Whereas the plank to push up, I think, is this to start with (the "rag doll" bit) http://youtu.be/JdufA22MVpE
and then this for the plank/press ups- http://youtu.be/1YbLSnms4bI (and back into rag doll at the end).
That seems to make sense, but if I've got it mixed up, I'd be grateful if someone would correct me!