From The Pilates Studio

From The Pilates Studio: 'TV' Exercises

Friday, May 17, 2013 7:51:46 AM America/New_York

Want to catch up on last night’s Vampire Diaries but still need to schedule in a work out? Don’t worry, Sara’s got your back!

While last Friday we worked on articulating the spine, this week in From The Pilates Studio we’re all about 'TV' exercises: a series of workouts that focus on stabilization and control that are also easy to do in front of the tube. These specific movements will work your abdominals, strengthen the front of your thigh and stabilize your pelvis.

To practice today’s 'TV' Exercise:

1. Begin lying on the mat with your knees bent. Push into the backs of your arms and lengthen your neck and spine. Pull your abdominals in and lift your right leg to about 45 degrees, your knees should be together in the first position. Hold this position for 10 slow counts and breathe deeply.

2. Lower the same leg down in line with your calve. Hold this position for 10 slow counts and breath deeply.

3. Lower the same leg down in line with your ankle. Hold this position for 10 slow counts and breath deeply.

4. Repeat steps 1 through 4 on your left leg.

The progression for this exercise would be to lift your chin to your chest and look at your abdominals as you hold the leg in each position. Repeat this 1 to 2 sets on each side and be sure to check back next Friday for a new exercise! 

From The Pilates Studio

From The Pilates Studio: The Roll Down

Friday, May 10, 2013 10:00:05 AM America/New_York

Last week we introduced you to Sara, our in-house Pilates expert, who will be updating you every Friday on exclusively regimented poses for anywhere you can lay down a mat! For our first session we’re focusing on articulation, and Sara recommends The Roll Down, a foundational mat exercise that works the powerhouse and limbers the spine.

To practice The Roll Down:

1. Begin by sitting up tall with your feet planted on the mat, hip width apart. Wrap the hands behind the thighs and keep your elbows wide.

2. Pull your abdominals in and curl your pelvis under, creating a C-curve position in the spine. Bring your chin towards your chest and begin to lower your back down towards the mat, focusing on only the first few vertebrae. Hold this position for three deep breaths. Keep the C-curve in your spine and curl back up to your starting position.

3. Repeat Step 2, but this time keep lowering the spine down to the base of your rib cage. Hold this position for three deep breaths. Curl back up to your starting position.

4. Repeat Steps 2 and 3, and this time keep lowering your spine all the way to your shoulder blades. Hold this position for three deep breaths. Curl back up to your starting position.

Repeat this sequence three to five times and be sure to check back next Friday for a new exercise! 

From The Pilates Studio

From The Pilates Studio: Introducing Sara

Friday, May 3, 2013 9:49:59 AM America/New_York

From the Pilates Studio is our new, once a week, column that offers specially designed fitness tips from our resident Pilates expert (and Patti's personal instructor), Sara Bogle of Pilates on 66.

But before we began actually sweating, we wanted to catch up with Sara and find out a little bit more about her! 

Restorsea: For someone who doesn’t really know anything about Pilates, how would you describe it?

Sara Bogle: Pilates is a movement system that strengthens and stretches the entire body using a series of mat exercises as well as spring driven apparatuses. It strengthens and tones muscles, improves posture, increases flexibility, and was created to provide a healthy body, mind, and well balanced life. The best part of Pilates is that it’s really good for everybody – my youngest client is 13 and my oldest is 86!  

R: Wow. What are some of the other benefits of Pilates?

S: Everyone always says they want the Pilates body, because we’re all about ‘stacking our core’ in our workouts. Another one of our big things is circulation. All my clients tell me how much it has helped with their cellulite, because we’re strengthening all those little muscle groups in the body by pulling everything tighter. My aunt actually describes this experience the best: she calls it shrink wrap, and says that after she’s done a Pilates session she feels likes she’s been sucked up and wrapped away.

R: Have you always been a fitness person? How did you get involved in Pilates?

S: I’ve always been active my whole life: I danced, did gymnastics and ran track – a little of everything. When I decided that I wanted to go to school for dance full time, I also purchased a Pilates DVD and became obsessed. I started going to the classes and doing it every day religiously and eventually just fell in love with Pilates. It totally changed my body, and made my dancing so much better.  I just kept going ever since.

R: What are some other fitness things you’re obsessed with right now?

S: I’m running the Brooklyn Half Marathon, so the other day I went to get fitted for new sneakers at JackRabbit, and I loved it. In their store they literally put you on a treadmill hooked up to a computer and analyze the curve and arch of your run. It’s crazy. I bought these Saucony sneakers and I ran 9 miles in them the first day. I don’t know how I did it, but I did it. I also really like these new Clif Shot Blocks. You take 3-6 before any physical activity and they’re literally blocks of gummy energy. I’m going to start eating them before Pilates – they get you so amped up.  

R: Your husband, Justin, is a two star Michel chef. How do you balance fitness when I’m sure there’s so much good food?

S: During the week I’m very good and regimented, but on the weekends I let myself enjoy. I think that there is a balance and you can’t really restrict yourself too much.

Every now and then I do a little challenge with myself where I don’t have any wheat, dairy, and alcohol for 24 days. I’ve done this three times, and I felt amazing each time afterwards. I like doing fun little things like that, but it’s also important to recharge your body. It’s like, juicing for a few days is great, but you also need to have a balance and stay healthy.

R: It’s not really healthy to just juice?
S:
Right. The thing with juicing is that you starve yourself for five days, and then you eat something solid and it just hangs off your bones, because your body is literally starving. We just bought a juicer, and it’s great I love drinking things fresh, but we also eat too.

Be sure to check back next Friday for her first weekly tip.

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