Double leg stretch strengthens the deep abdominals, lower back, outer abs and quads. Repeat around 8 times. A little more or less depending on capability. (Watch out to never over arch your back and hunch the shoulders! Also to over use the quads).
Begin by lying flat, lengthen and elongate through the spine and back, shoulders down the back, neutral spine, t zone ( pf and deep abs) activated. In hale and lift legs and shoulders, arms by hips or shins.
Exhale as you lower the legs ( ore advanced low, easier keep legs high or bent), and arms go over head. Maintain length, shoulders down, neutral ( imprint if a weak back).
Inhale and return to first position above. If the neck is sore and abs not strong enough return to this position.
My tip of the day is plan your healthy day and week! You cannot expect to fit in your exercise and healthy eating by not planning and scheduling it into your weekly/daily routine. If you don't schedule in your workouts then work, children, chores or whatever it may be will fill that time easily and you'll be left with no time to exercise! Also it is vital that you try to plan meals and have a plan and list to follow when you hit the super market with ingredients of all the healthy meals you have planned. Follow your list and this will help you veer away from putting any nasties in the basket/trolley that is unhealthy. You will also save a fortune.
So when planning your work and family schedule - plan your healthy living too!
A little pic of my dinner tonight. Grilled Halloumi with roasted asparagus, cherry tomatoes and green pepper served on a bed of spinach and glass of sparkly water with lemon and dill. Delish!!
Speaking from personal experience and observation over the course of many years, I can say with some certainty that anyone who commits to Pilates workouts will create a trimmer appearance, and most can lose significant weight if combined with a bit of cardio and especially a healthy diet also. Exercise burns calories. How many calories you burn depends on your body type, your level of exertion and your eating patterns. Pilates is classified as a fantastic metabolism booster which will help you burn the calories. Pilates is famous for creating long, lean, fit bodies. There are many ways that doing Pilates supports weight loss and a trimmer appearance. Creating lean muscle mass, as Pilates does, is one of the best ways to increase your calorie-burning potential. Pilates tones and shapes the body. One of the best ways to look and feel thinner is to have beautiful posture. Pilates creates a leaner look by emphasising both length and good alignment. Engaging in an exercise program, like Pilates, promotes self-esteem and heightened lifestyle consciousness. Both are associated with weight loss. Pilates is an enlivening workout that can help sustain energy levels throughout your day. However, it is not usually done as aerobic exercise. Therefore, most people enjoy combining Pilates with aerobic/cardio exercise in order to maximise their weight loss. Those who know me know that Pilates but also fitness and healthy nutrition are a passion of mine. I help clients chose a lifestyle that has a realistic achievable and successful approach. 90% of weight loss is diet and a good start is to cut out fad diets, stop swapping and cutting out certain foods frequently. Eat a clean diet at least 80 % of the time, allow yourself a treat and don't beat your self up when you do. Find an exercise routine that suits you in terms of enjoyment and timing. In my experience Pilates is a great point to start! Do all this and you are on the road to achieving your goal and feel the energy levels boost again! I've helped many clients who have doubted they would ever get their "Fitness Mojo!" back and through starting Pilates and building on from there they have reached their goals. Follow my blogs and also attend my classes - then you'll get the nutrition tips too. I look forward to sharing my nutrition tips and recipes with you also along with the amazing results Pilates can give you!
I describe myself a Pilates Geek! On an evening you'll find me researching books and the internet on new findings of just why Pilates can be life changing. Or you'll find me in the kitchen!