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]]>Reformer Pilates
Reformer Pilates, with its dynamic equipment, offers a unique full-body workout. The resistance provided by the machine challenges muscles, improves flexibility, and enhances core strength. If you crave variety and enjoy a mix of strength training and flexibility exercises, Reformer Pilates might be your perfect match.
Mat Pilates
On the other hand, Mat Pilates relies on your body weight for resistance, focusing on building a strong core and improving alignment. It’s accessible and can be done anywhere, making it a convenient choice for those who prefer a straightforward yet effective workout without the need for specialized equipment.
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]]>However, many people think strength training is all about the free weights and resistance machines at the gym, which doesn’t appeal to everyone. Here are 3 ways you can incorporate strength training into your fitness routine without stepping foot in the gym!
Try Yoga & Pilates
Both yoga and Pilates are great forms of strength training that don’t resemble reps with a kettlebell in any way! Both require you to hold up your own body weight, build muscle endurance and strengthen your core. These practices are a fantastic way to build strength evenly throughout your body.
Hit up the Climbing Wall
It’s not really surprising but scaling a vertical wall requires a lot of strength! A super fun way to work out and one that can lead to outdoor adventures, climbing is a form of strength training for your whole body, toning and building up your biceps, triceps, abs, glutes, and more!
Use Your Own Body Weight
There are plenty of simple resistance training exercises that don’t require any equipment and use your body weight to build strength. Squats, lunges, burpees, sit-ups and press-ups are all simple, free and easy forms of strength training to incorporate into your fitness routine.
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]]>Barre
Born from ballet, Barre is a workout that fuses dance, Pilates, and yoga. Using a ballet barre for support, exercises often involve micro-movements and isometric holds to target specific muscle groups. Expect pliés, leg lifts, and core work, often paired with light weights or resistance bands. The emphasis is on high repetitions of small range movements, which aims to create lean and toned muscles.
Pilates
Joseph Pilates introduced this method in the early 20th century, focusing on core strength, flexibility, and overall body awareness. With exercises performed on mats or specialized equipment (like the Reformer), Pilates targets deep muscles in controlled, precise movements. It emphasizes posture, alignment, and breathing.
While both Barre and Pilates concentrate on low-impact strength training and flexibility, Barre is more about blending ballet techniques with fitness, and Pilates is rooted in anatomical principles that promote balanced muscle development.
In the end, the choice between Barre and Pilates boils down to personal preference. Interested in dance-like moves? Barre might be your beat. Looking for deep muscle engagement and posture perfection? Pilates awaits!
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]]>It’s a Total Body Workout
A low-impact workout, Pilates consists of a wide range of controlled movements that flow into one another. Given its diverse range of motion, Pilates not only focuses on conditioning your core but exercising all of your muscles throughout your body, meaning that you can receive all of the fitness benefits that you’re after in one holistic workout session.
Injury Prevention
Pilates focuses on building your muscle strength and flexibility, while also throwing in some cardio. Because of its controlled movements, Pilates can help to prevent injuries, especially those that come from a lack of warmups and stretching during exercise.
Improving Your Posture
The movements incorporated in a Pilates workout are focused on body alignment as well as maximizing your range of motion. By strengthening and balancing out your muscles, Pilates could help you to improve your posture.
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]]>Understanding Pilates
Pilates is a form of exercise that focuses on core strength, stability, and controlled movements. It was developed by Joseph Pilates in the early 20th century and has since evolved into a comprehensive system of exercises that target the whole body. The fundamental principles of Pilates include concentration, control, centering, precision, breath, and flow.
Building Core Strength
One of the primary focuses of Pilates is developing a strong and stable core. The exercises engage the deep abdominal muscles, including the transverse abdominals and pelvic floor, which provide support and stability to the spine. By strengthening the core, you can improve your posture, balance, and overall strength.
Enhancing Flexibility
Pilates incorporates a range of stretching exercises that promote flexibility and lengthening of the muscles. As you perform controlled movements and maintain proper alignment, you’ll gradually increase your flexibility and range of motion. This can be particularly beneficial for athletes, dancers, and individuals recovering from injuries.
Adaptable for All Fitness Levels
One of the great aspects of Pilates is its adaptability. Whether you’re a beginner or an advanced practitioner, the exercises can be modified to suit your individual needs and abilities. Pilates can be practiced on a mat or with specialized equipment such as the Reformer or Cadillac, providing a wide range of options to challenge and progress your practice.
(@flow.with.francesca)Getting Started
If you’re new to Pilates, it’s recommended to start with a qualified instructor who can guide you through the foundational movements and ensure proper form. They will help you understand the basic principles, teach you essential exercises, and provide feedback on your technique. Group classes or private sessions can both be excellent options to kickstart your Pilates journey.
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]]>Grip Socks
Grip socks can be a game-changer for at-home Pilates workouts. They have non-slip soles that provide extra grip and stability, helping you maintain proper form and prevent falls. Our favorite brand for grip socks is Australian-made Move Active, which offers tons of fun colors and patterns!
︎ (@moveactive)Resistance Bands
Resistance bands are a versatile and affordable addition to your at-home Pilates routine. These stretchy bands offer resistance to your movements, helping to build strength and tone muscles. We love TheraBand resistance bands, which are easy to use and come in a range of strengths. They also have latex-free options for those with allergies.
Wrist & Ankle Weights
Wrist and ankle weights are a classic Pilates accessory that challenge your muscles and help you build strength by increasing resistance. Bala Bangles are our weight of choice, though truth be told, this brand also makes plenty of other equipment we love just as much. Their rings, mats, and rollers have all made a significant difference to our workouts.
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]]>Jessica Valant
Jessica is a trained physiotherapist as well as a trained Pilates instructor. She focuses on building up your core and ability to do Pilates, making her the perfect instructor, to begin with. She has specific workouts that target building up knee and back strength and takes the exercises slightly slower. In addition, she has a range of videos in length and ability. No matter if you are a complete beginner or want to go back to basics, this is the perfect trainer.
Sanne Vloet
While Sanne’s channel is more wellness and lifestyle than just Pilates, her Pilates workouts are a killer! Sanne has recently opened her online Pilates studio. However, she is still active on her YouTube channel, and her workouts will take your Pilates workouts to the next level. Additionally, because her channel is a lifestyle, you can gain more than just a workout. She has fantastic healthy recipes that you can also benefit from.
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]]>Each of these options is really different in how they work on your balance, but they all have one thing in common: they will help your body prepare to stabilize and balance throughout the daily motions of your life.
Boxing
Because boxing is a very quick, reactive sport, it helps improve balance a lot. Learning how to move your feet quickly and dodge obstacles helps your body do this in real life as well! It also strengthens your core and overall body muscles, so that you can handle any challenges throughout your day.
Pilates
Pilates is another way that you can improve your balance. It’s no surprise, in fact, that pilates was created to help achieve strength, mobility, and flexibility for boxers! Pilates workouts often target the deep core, which helps you stabilize yourself if you lose balance or trip on something.
Yoga
Yoga is probably the first type of exercise you think of when you think of balance. With poses like handstands and tree poses, yoga is constantly improving balance. Even in poses that seem less “balance-focused”, your body is learning how to quickly and smoothly adjust to different positions.
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]]>Bailey Brown
Bailey is known for her cycle-syncing pilates and quick five-minute workout videos. Her YouTube is filled with countless short workouts you can do at home for a quick yet effective burn. Best part? She’s always traveling and filming with beautiful backgrounds that make you feel like you’re on vacation!
Chloe Ting
Chloe has the best quick workouts that show results fast. Her 10-minute HIT workouts are sure to make you feel good both physically and mentally!
Yoga with Kassandra
Kassandra is definitely your go-to home yogi. Her morning stretches are such a great way to start your day. Often, she’ll pair her yoga sets with affirmations so you can really start your day off strong!
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]]>Menstrual Phase (Days 1-5)
During this phase, the uterus sheds its lining. It is important to focus on replenishing the blood and nutrients lost during this time.
Nutrition:
- Iron-rich foods such as leafy green vegetables, red meat, poultry, fish, and beans can help replenish lost blood.
- Calcium-rich foods such as dairy, tofu, and leafy greens can help reduce cramps and mood swings.
- Avoid caffeine and alcohol, as they can worsen cramps and dehydration.
Workout:
- Light aerobic exercise such as walking or yoga can help reduce cramps and bloating.
- Avoid intense workouts during this phase as the body is already experiencing physical stress.
Follicular Phase (Days 6-14)
During this phase, the body prepares for ovulation by building up the lining of the uterus.
Nutrition:
- Focus on whole foods such as fruits, vegetables, lean protein, and whole grains to provide the body with the necessary nutrients for building the uterine lining.
- Include omega-3 fatty acids found in fatty fish, nuts, and seeds to help reduce inflammation.
Workout:
- High-intensity workouts such as running, weight lifting, or HIIT (high-intensity interval training) can help boost energy levels and promote muscle growth.
Ovulatory Phase (Day 14)
During this phase, the ovary releases an egg and it travels down the fallopian tube.
Nutrition:
- Include protein-rich foods such as eggs, nuts, and lean meats to support the development of the egg.
- Drink plenty of water to stay hydrated.
Workout:
- Engage in moderate exercise such as brisk walking or cycling to improve blood flow and promote relaxation.
Luteal Phase (Daya 15-28)
During this phase, the body prepares for a possible pregnancy by thickening the uterine lining.
Nutrition:
- Include foods rich in vitamin B6 such as salmon, spinach, and bananas to help reduce PMS symptoms.
- Consume fiber-rich foods such as fruits, vegetables, and whole grains to promote regular bowel movements.
Workout:
- Engage in low-impact exercises such as swimming or gentle yoga to reduce stress and promote relaxation.
- Avoid high-intensity workouts as they can increase cortisol levels and worsen PMS symptoms.
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