#Core strengthening Pilates

[ascendancepyb]

Website: https://www.ascendance-pyb.com/

Address: 1726 S. 8 Street, Fernandina Beach, Florida, United States

Ascendance - Pilates, Yoga, & Barre is your premier boutique fitness studio in Fernandina Beach, offering a diverse range of classes including Reformer Pilates, Yoga, and Barre. Our vision focuses on whole-health and well-being through innovative, collaborative programming. Whether you're a beginner or seeking to elevate your practice, our experienced instructors and state-of-the-art equipment are here to guide you on your fitness journey.

Yelp : https://www.yelp.com/biz/ascedance-pilates-yoga-and-barre-fernandina-beach

Keywords : pilates studio yoga classes barre workouts near me pilates studio near me fitness studio near me reformer pilates near me group fitness near me group fitness classes fitness coaching near me mindful breathing exercises barre fitness near me barre fitness class health and wellness near me boutique fitness studio holistic health programs core strengthening pilates strength and flexibility training holistic wellness near me wellness community personalized fitness coaching total body conditioning functional movement training mindfulness meditation classes energy boosting workouts boutique fitness near me barre workouts dynamic workout routines body positive fitness state of the art fitness equipment holistic wellness programs innovative wellness solutions wellness community near me health and wellness studio mindful movement practices mindful physical activity unlimited yoga membership zen yoga practice mind body classes near me fitness studio amelia island private fitness sessions introductory pilates package pilates equipment session rhythmic barre exercise innovative fitness programming collaborative wellness community mind body fitness center balanced living classes mindful exercise sessions integrative wellness approach fitness for all levels mindful movement sessions strengthening body and mind holistic fitness experiences mindful stretching classes body mind connection workouts energizing fitness classes mindful living practices transformational fitness journeys mindful nutrition workshops empowering fitness experiences mindful stress relief transformative wellness programs body awareness classes mindful relaxation sessions comprehensive wellness approach mindful self care practices wholistic fitness experiences mindful lifestyle coaching progressive fitness programs mind body connection workshops wholesome wellness community fernandina beach fitness center amelia island wellness studio yoga classes in fernandina beach barre workouts amelia island pilates studio fernandina beach fitness community amelia island wellness studio in fernandina beach boutique fitness amelia island yoga and pilates in fernandina beach amelia island health center reformer pilates fernandina beach group fitness amelia island private fitness sessions fernandina beach amelia island yoga classes health and wellness fernandina beach amelia island boutique fitness fitness classes in fernandina beach amelia island pilates and yoga fernandina beach barre workouts wellness community amelia island private fitness sessions near me mindful exercise near me studio for holistic fitness near me

[realpilatesonline]

Real Pilates Online is an online platform that offers virtual Pilates classes taught by experienced instructors. Our classes are designed to help you improve your posture, increase your flexibility and strength, and achieve a toned and lean body. We offer a variety of classes for different levels of experience, so whether you're a beginner or an experienced practitioner, you'll find a class that suits your needs.

[bodylove-mamas]

BodyLove Mamas Approach to Postnatal Workout Plan

BodyLove Mamas postnatal workout plan is an effective way for busy moms to incorporate exercise into their daily routine. The program takes a holistic approach to postpartum recovery, focusing on physical, emotional, and mental well-being. The plan is designed to be convenient and time-efficient, with workouts that can be tailored to individual needs and preferences. Additionally, the program offers a supportive community of like-minded moms who can provide encouragement and motivation. By following BodyLove Mamas',  moms can regain strength, improve posture, boost energy levels, and promote overall well-being.

[lcvemiyuki]

pilates workout | ushijima, hq

𓂃𓂃𓂃𓊝 ࿐𓂃𓂃𓂃

content: ushijima asks you for help on improving his core and balance

warnings: timeskip!ushijima x reader, established relationship, just a tad suggestive, fluff

characters: ushijima

word count: 502

a/n: you can tell how much i've been thinking about this😅...ushijima’s muscles go brrrrrr

𓆝 𓆟 𓆞 𓆝 𓆟

“Toshi—no, you have to tighten your core more.”

You were determined to support your boyfriend, so when he asked for advice on strengthening his core and enhancing his balance, you took it as your mission. You were aware of Ushijima’s resolve and aimed to match it.

“Mm,” he grumbled, acknowledging your guidance as he adjusted his arms, moving back into the planking position.

Despite his incredible strength, the strain in his muscles was visible as he struggled to maintain his posture. His wide shoulders trembled slightly, and sweat trickled down his temple.

Circling him, you focused on making sure his workout was effective. “C’mon, just thirty more seconds. Keep your arms straight.”

As his hips began to sag again, you sighed lightly and crouched beside him. Gently, you placed your hands on his waist, feeling the warmth of his skin. “Here, like this,” you said softly, guiding his hips back into position.

His quietness was telling, the occasional nod indicated he was taking in your instructions. You could sense the effort in his muscles.

“I should add this to my workout schedule,” he stated, his voice steady despite the exertion.

“To spend more time with you,” he added sincerely.

Leaning in, you whispered, “I’d like that.” His words pulling on your heartstrings.

Your hands stayed on him a little longer as you looked into his olive-green eyes.

The sound of your phone alarm shattered the moment. Yet, the warm feeling lingered even after you turned it off.

Ushijima gently reclined on the yoga mat, the fabric sticking to his sweaty skin. He lay flat on his back, drawing deep, steady breaths. His powerful arms moved behind his head, veins bulging as he began to cool down.

You brought him a small, white towel and crouched near his head. Wiping the sweat from his forehead, you leaned in closer, pressing a quick, affectionate kiss on his forehead.

“Your reward,” you whispered, smiling at him.

His eyes opened slowly, meeting yours with an intensity that quickened your pulse. His gaze traced your features, saying more than words could.

His chest rose and fell rhythmically, his body glistening under the soft light. The sight was mesmerizing as your peripheral vision caught a glimpse of his waistband, which hung low enough to reveal the two sculpted grooves that trailed even deeper down.

Ushijima reached up, the back of his hand brushing against your cheek. “Thank you,” he murmured.

“Anytime,” you replied softly, your heart racing as you hoped the warmth blossoming on your cheeks matched the heat of his hands.

There was a certain part of you, a hidden, daring side, that wanted to push him even further, just to see more of the sight of him now— sprawled out on the floor taking deep, heavy breaths.

A playful smirk crossed your face.

“What’s with the face, my love?” Ushijima’s deep voice pierced your bubble of thought.

“Oh! Nothing,” you assured him. “Now,” you clasped your hands together, “let’s continue, shall we?” you suggest, blinking innocently.

𓇼𓆉𓆝 𓆟 𓆞 𓆝 𓆟 𓆉𓇼

want more?

⤷ masterlist.

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[ippipo]

l&ds boys and at-home pilates

xavier

despite sleep consuming nearly the entirety of his day, he's actually pretty muscular. call it a sleeper build or something. so you decide to test it out one. with pilates.

he wasn't hesitant at all, just happy to do things with you. his expression was neutral throughout the workout. occasional grunting when you did the plie squats, and a little struggle with the core blasting moves, other than that, he seemed quite indifferent.

however. however, the next day arrived when his entire body was exploding with pain. he couldn't move at all, his thighs, stomach, and neck were hurting. he was basically on bedrest.

but surprisingly, from then on he decides to accompany you on your pilates workouts because the last time he tried it, he slept so well and his body nearly became one with the bed.

zayne

zayne finally took a day off after quite a while. so he decided he wanted to spend a day doing things you do usually. that included noting down everything to memorize your routine because he felt that he didn't pay attention to you this month. and you, being the amazing partner that you are, decided to do a pilates workout that day.

zayne was doing pretty alright for the first half, his posture and balance was excellent. but a few minutes later, he was lying face flat on the ground, unable to get up from the intensity. "this was truly humbling, I really need to step up my core strength."

he wasn't that sore the next day, mostly because he works out every other day so his body is used to it. just a little muscle soreness in the back and abs. he wouldn't do it again unless you need someone to accompany.

rafayel

this man was a pain in the ass. so egotistical. it started as a challenge, when you said he wouldn't last longer than 4 minutes if he tried pilates. and that served as fuel to the fire. he was so adamant on trying it out the next day with you. "but I won't take care of you the next day if you're sore," you warned him.

well, you were wrong. he couldn't even last 2 minutes in. and you were going to go on for 30 minutes. at first he was trying to hide his discomfort but he was wailing internally until it became unfortunately externally as well. he would whine and squirm on the ground after every position not even 10 seconds later. "quiet, rafe. i'll kick you out of the room."

you still forced him to do pilates with you that day though, saying it's good for strengthening his body. he would begrudgingly, after a lot of convincing, do a low intensity workout of 10 minutes. any more than that, he would kill you and then himself.

the day after the workout, you would need to serve his every need. it was your fault for wanting a workout buddy, but alright. but a few days later after being "forced" (he's such a brat, he was the one who voluntarily accompanied you) to workout with you, he found out that it was easier to thrust faster and deeper during sex and your moans amplified which was heaven to him. rafayel and pilates? enemies who benefit each other. enemies with benefits, if you will.

sylus

he actually asked you about pilates. luke and kieran were talking about pilates one day and how it was good for the core but they passed out every time they tried to do it. naturally, sylus wanted to try it out.

have you seen this man's body? he was a pro at it. he was maybe even a little better than you which pissed you off. he was faring well throughout the workout. he did groan once in a while but never faltered. you were secretly drooling at his body, tracing every muscle with your eyes.

he was slightly sore the next day but nothing a little massage couldn't solve. he would insist on accompanying you from then on but you kept saying no, not wanting him to watch you struggle a little when the workout was slightly challenging because you knew he would be indifferent throughout it. but he does eventually coerce you into letting him tag along.

[vskitty]

jan - feb weekly workout schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

warm-up: everyday full body pilates - 10 min

arms:

slim arms in 1 week - 10 min

optional: toned arms with dumbbells - 20 min

core: get abs in 2 weeks | abs workout challenge - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get flexible back - 10 min

tuesday: leg flexibility & splits

goal: work towards front and middle splits.

warm-up: everyday full body pilates - 10 min

flexibility:

full body stretch for flexibility - 20 mins

intense hamstring repair yoga routine - 25 mins

wednesday: lower body & glutes

goal: tone legs and grow glutes.

warm-up: everyday full body pilates - 10 min

arms: slim arms in 1 week - 10 min

glutes:

30-day fat burn: legs & butt shaper - 10 min

or option 2: best at-home booty workout - 20 min

legs: toning ballet legs workout for sculpting, lengthening and strengthening - 25 mins

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get flexible back - 10 min

thursday: back flexibility & posture

goal: improve back flexibility and posture.

warm-up: everyday full body pilates - 10 min

strength & mobility:

shoulder & back mobility workout - 10 min

fix your posture - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get flexible back - 10 min

optional: deepen your arch | back stretch routine | spinal flexibility - improve posture - 10 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

warm-up: everyday full body pilates - 10 min

strength:

ballet back & arms sculpting workout - 10 min

ballet legs & core workout - 20 min

flexibility: full body stretch for flexibility - 20 min

saturday: deep stretch & legs

goal: deepen flexibility, focusing on legs and hips.

warm-up: everyday full body pilates - 10 min

strength: toning ballet legs workout for sculpting, lengthening and strengthening - 25 min

flexibility:

how to get flexible back - 10 min

get your splits | hip flexibility | splits challenge - 20 min

intense hamstring repair yoga - 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

active movement: walk or gentle yoga flow - 30–60 min

flexibility: bedtime stretches for relaxation - 10 min

[fairyminnie444]

So i want to increase my height. I'm 23 years old, female. I listened to many height subliminals. But didn’t increase 1 inch. What can i do???

So u said u didn’t increase, that’s mean that u are checking 3d instead of 4d, cause if you were reaching 4d you would see that you already have your desired height and would relax about it, remember that only your opinion and your vision of yourself matters, not others. If you are sure of this then it has already happened and it will reflect on 3d, as long as u feel it and maintain that state (that DOESNT mean u need to think about it all the time, just know that in your mind and live your life feeling what u would feel if your 3d was already align)

Here are some options that can help you if you are struggling(that’s normal, u got this):

1. Revisit Your Mindset and Belief System

Height subliminals rely heavily on belief and mental alignment. If you’re approaching them with doubt or frustration, it can create resistance. Here’s what you can do:

• Reframe your mindset: Instead of focusing on “I didn’t increase 1inch yet” shift to “My body is capable of amazing transformations.”

• Combine subliminals with visualization: Picture yourself at your desired height daily, especially before bed. Imagine standing next to others and feeling taller, looking at yourself in mirrors, and feeling confident. When you listening to the subliminal make sure to keep in mind that the subliminal ABSOLUTELY works, don't wait for it to work AFTER listening, FEEL it working while listening it.

2. Posture and Spinal Health

Poor posture can make you appear shorter. Strengthening your spine and improving posture can sometimes add a visible 1-2 inches.

• Stretching exercises: Incorporate stretches like cobra pose, cat-cow, or hanging exercises to decompress your spine.

• Yoga or Pilates: These can elongate your posture and strengthen your core, giving the illusion of added height.

3. Nutrition and Supplements (if u want to)

Optimizing your body’s nutrition can benefit your overall health and bone density.

• Calcium and Vitamin D: Essential for strong bones.

• Protein: Helps repair and strengthen tissues.

• Growth hormone boosters: Foods like eggs, fish, and nuts may support natural HGH production.

Maybe doing these more "literal" things will help you in the routine of FEELING that you are achieving the height you want, it is not necessary because the power is in your mind, but the more you can make the logical part of your mind collaborate with your subconscious, the better.

4. Persist!!!

Read some success stories, do SATS, don’t think about time, or rush. Do what makes you feel confident and certain that it is possible, that you will achieve it, and when any doubts arise or thoughts like "wtf am I doing", cut them off with the opposite thought: "YES, I can do it, even if no one else has done it, fuck it, I'll be the first, I know my power and my ability, miracles exist, circumstances don't matter and everything is possible AS LONG AS >> I << believe to." What matters is that YOU believe in it, your world revolves around you and your assumptions.

[bigshymen]

SAM SULEK X FEM READER WHO DOES PILATES

summary : sam, your boyfriend, is always out filming workout videos for his viewers and you begin to miss him. naturally, you drag him to a pilates class with you.

fit reader , oneshot , established relationship , suggestive topics , no smut

As a bodybuilding influencer, your boyfriend, Sam, was on top of it and as a result always going to events and busy filming things from his meals to his car rides and of course, getting his pump on at the gym. And as much as you’d like to get on top of him, that doesn’t last very long. While you’re proud of his success, you missed your oversized-care bear dearly.

This gave you the idea to surprise him by dragging him to a pilates class - something you’d been doing for years that you knew he’d never tried. It didn’t bother you that he had no interest in it, but what did was his underestimation of pilates. That was going to change today.

“Hurry up Sam! Don’t make us late.” You whinned, practically hauling him out the door as he grumbled unenthusiastically about not wanting to pay more for essentially “bending and stretching.”

The sight of someone as tiny as you pulling a giant like him inside the studio, and succeeding, was a comical display for the women already present in class, earning a few whispers. His massive frame towered over the pilates enthusiasts who were petite in comparison.

Sam reluctantly followed you hand-in-hand and as you two settled onto your respective mats, you couldn’t help but giggle at the sight of him slightly looking out of place admist the sea of colorful Alo bottoms and tank tops.

“Good evening everyone!” The instructor chirped before introducing herself to any newcomers as Alexis. She began to lead the class through a series of movements, explaining each one with precision in a soothing voice. You glanced over at Sam, who was already struggling to keep up with the intricate poses.

Despite his strength and overwhelming size, the graceful movements of pilates proved to be quite challenging for him. You tried to stifle your laughter as he wobbled during the balance exercises and grunted loudly through the core strengthening sequences, earning side looks from the women on neighboring mats.

But Sam was determined to prove you wrong, pushing himself to keep pace with the rest of the class. Sweat dripped down his brow as he tried to retain focus on Alexis’s instructions, his muscles trembling with exertion.

As the class progressed you couldn’t help but feel pride watching Sam be bested. He may have been a powerhouse in the gym, but pilates was a whole different ballgame - one that required flexibility and control rather than sheer brute strength.

Though you had to admit, you enjoyed seeing him like this a lot more then you probably should. Sam in motion is… distracting. You stopped pretending to pose and your eyes linger to his curly locks, wet with sweat and cradling his pink face. It’s a rare occurrence when you see his hair without the cap obscuring it. Simplified, his face can best be described as masculine. But not the overbearing hypermasculinity bodybuilders often seem to have.

Sam’s profile is delightfully male. Despite his skin being almost completely littered with acne scars and wearing a seemingly permanent flushed-color, there’s no denying he’s handsome, facial wise. The shorts he wore were always obscenely short and suddenly you’re hyper aware of the ladies around the two of you. You hoped they weren’t having any ideas, unless they fancied one inchers.

After what seemed like eternity of stretching and contorting, at least for Sam, the class came to a close. He flopped onto his mat with a dramatic sigh, the sound startling you and a few of the women but he seemed too tired to be embarrassed.

“That was tough,” He finally admitted after he gave up on sitting upright, panting deeply as his muscles throughly protest. The sheepish grin spreading across his face betrayed his body language.

You felt a smile forming on your own lips. Leaning over to give him a kiss on his scarlet cheek, you linger for a moment. It’s accompanied with a gentle pat against his solid chest. “You did great, hun. I’m happy you joined me.”

One of the young women peering discreetly from the left side of the room cringed.

[elesheva]

this weekend i lay on the floor while the toddler played, the tinny sound of hakuna matata coming from my phone, and wordlessly did some little pilates movements. you exercisin? he asked, and slid down onto his back beside me. like this? he asked, and he imitated me perfectly with his legs that used to be so small i could cup them both in my hand. we lay there together, strengthening our cores and laughing in the morning midwestern light, while the twin notes of love and fear hummed inside of me: i feel so lucky to know him, and so afraid for the inevitable day that he does not want -- more than anything in the world -- to be wherever i am. but that's the trick of parenthood; he will go further and further away, if i do my job right, and i will always partially exist here on the hardwood floor, feeling his soft arm flush against mine. just as i am always a little bit in that cold, bright corner of the NICU, watching him breathe.

[bodylove-mamas]

Effective Postnatal Core Strengthening Exercises for New Mothers

Discover the best postnatal core strengthening exercises to help new mothers regain their strength and tone their abs after childbirth. These exercises are safe, easy to perform, and can be done at home with little to no equipment. Start your postnatal fitness journey today and feel confident and strong!

[rosecrystal]

hi pam love you, sorry people are constantly insane in your ask box. anyway recently i’ve rediscovered my love for yoga so doing more of that is my goal for the new year. do you like yoga? do you have any goals? would love your thoughts as always. luv ya xoxo

Omg! That’s actually one of my goals too! That and pilates because 1. I really want to strengthen my core and 2. I want to learn how to be more in touch and feel empowered in my body. My fiance actually started yoga recently and he was showing me and trying to teach me and I realized how little I am in touch / aware of my body so my goal is to actually make my body mine and stop treating it as a foreign agent / shell so that is actually my main self growth goal for this upcoming year. Yoga has also been proven to be really helpful in treatment of PTSD and anxiety and linked with a better mental state in general so I think it’s one of the best things one can do! Wish you the best with your new years goals! Kisses💘

[dreamylove444]

🌸 The Pink Pilates Princess’ guide to keeping our Bones Beautiful & Strong 🌸

Hey gorgeous! 💕 Have you ever stopped to think about the foundation that holds everything up—your bones? They’re not just what keep us standing tall, but they need a little extra love and care to stay strong as we age. (Especially if you’re a biological female like I am, women are especially vulnerable to oestoperosis) ✨

💖 What is Bone Density?

Bone density is all about how strong and thick your bones are. As we age, bone density naturally decreases, which can make bones more fragile. Osteoporosis is when bones become really weak and at risk of breaking. But guess what? Pilates is here to help keep our bones strong, healthy, and full of life. 🌷

🌸 Pilates & Strong Bones; a match made in heaven:

✨ Weight-Bearing Movements:

Pilates isn’t just about looking cute in your workout gear—it’s about building strength from the inside out. Exercises like standing leg work, squats, and lunges put gentle pressure on your bones, helping to boost bone density and keep them strong.

💖 Muscle Strength = Bone Support:

The stronger your muscles are, the better they can support your bones. Pilates helps you tone and strengthen those muscles, reducing the risk of fractures while keeping your body in beautiful alignment. Strong muscles + strong bones = absolute power. 💪✨

🌷 Balance, Posture, & Grace:

Pilates works wonders on improving balance and posture, which is super important for preventing falls—one of the main causes of fractures, especially as we get older. Pilates is all about moving with grace, but also with confidence and strength. 🩰

🌸 Core Stability for Confidence:

A strong core is everything. It’s the foundation that holds your whole body together, keeping your back and spine in alignment. Pilates strengthens your core, and trust me, when your core is strong, everything else just flows effortlessly. 💕

💗 Tips for Healthy & Pretty Bones:

🌸 Calcium & Vitamin D:

Think of your bones like flowers—they need nutrients to stay strong and vibrant. Calcium (from leafy greens, almonds, and dairy) and vitamin D (get it from sunlight or supplements) are your bone’s best friends. Keep them nourished, and they’ll keep you strong. 🌞🥛

🌷 Stay Active, Stay Radiant:

Whether it’s Pilates, dancing, or just a fun walk, staying active is one of the best ways to preserve bone density. Pilates is a fun, gentle way to keep your bones and muscles happy while also improving flexibility and posture.

💖 Hydrate & Nourish:

Drink plenty of water, and fill your plate with foods that support your bones and body. Bone health isn’t just about exercise—it’s also about taking care of yourself from the inside out. 🌸🍓

You Deserve to Shine, Inside and Out.

Pilates isn’t just about toning your body; it’s about protecting your bones and embracing your strength. So, let’s keep our bones as beautiful and healthy, and that we’re always standing tall with grace and confidence. 💖

[elicathebunny]

WHY POSTURE IS SO IMPORTANT.

Good posture is important to your overall health and offers a variety of benefits including reduced back pain, increased energy, and greater confidence. A posture is a form of body language. It signals to others that you are open, engaged, and in control of the situation. This can enhance your social interactions and professional relationships. Having good posture is important to your overall health, as it can help you avoid muscle tension, pain, fatigue, and many other common ailments and medical conditions.

- People often associate posture with status. I've been told I sit posh because I sit upright!

MISCONCEPTIONS: "Many people believe that you need to constantly hold onto a perfectly straight and symmetrical posture, but this can actually do more harm than good. Good posture is all about developing an awareness of your natural body positions and shapes rather than forcing it into an artificially constructed one. " "When people think of sitting up straight, they often think of an unmoving, unrelenting hold involving a stiff back and tight shoulders. However, because the body is naturally dynamic and meant to move, it’s important that your posture reflects this." "Posture, even in the beginning, shouldn’t be something that occupies your mind constantly. People who are trying to sit straight without moving may find themselves concentrating on keeping their bodies in these uncomfortable positions instead of really experiencing life. It can also become irritating if you find yourself relaxing when your mind wanders and the relief of slouching at the end of a long day is enough to make people give up on good posture forever." -BODYMINDED

HOW TO IMPROVE POSTURE:

Awareness: The first step is to become aware of your current posture. Pay attention to how you sit, stand, and walk throughout the day. Notice if you tend to slouch or hunch your shoulders.

Core Strengthening exercises

Back and Neck Exercises

Ergonomic Workspace: If you work at a desk, ensure that your workspace is ergonomic. Adjust your chair, keyboard, and monitor to promote good posture. Your feet should be flat on the floor, and your computer screen should be at eye level.

Stretching: Regularly stretch your chest, shoulders, and hip flexors to counteract the effects of sitting for long periods. Yoga and Pilates can be excellent for improving flexibility and posture.

Mindfulness: Practice mindfulness and body awareness. Throughout the day, remind yourself to check your posture and make corrections when necessary.

[choicesfandomappreciation]

Yoga and Guided Breathing/Meditation Resources

Thank you to everyone who shared resources to make this list possible!

Calm (Youtube) [also an app]

Calm is all about mindfulness, the practice of paying attention to our thoughts, emotions and experiences without judgement. App for Google PlayApp for Apple

Edyn Loves Life (Youtube)

Hey guys im Edyn! I am a plus size yoga teacher proving that health is a lifestyle not a size. I wan't everyone to see what a plus size lifestyle truly is! I'm super focused on holistic health, mindfullness and buiding confidence in others. 10-minute Beginner Friendly Yoga Calming Flow Wake up or Wind Down Stretch (10 minutes)

Fightmaster Yoga (Youtube)

Don't worry if you're not flexible or can't do the poses perfectly. The motto of Fightmaster Yoga is "It's not about the pose". You don't have to be perfect. Beginner's Yoga 30 Day Challenge Yoga for Beginners 30 Day Challenge Suggested by @thosehallowedhalls

Finch (app) [includes guided breathing, yoga, activities, journaling and more]

Adopt a self-care pet and work on day-to-day goals, track your mood, journal, complete breathing activities, and more (Free and Paid versions available) For: Google Play For: Apple

New Horizon - Meditation & Sleep Stories (Youtube)

Meditation for adults and children

Meditative Mind Channel (Youtube)

At the core of Meditative Mind is the music. We record, compose, produce everything in house, with every one putting their hearts & souls and lots of positive vibes in creating these soundscapes, mantra chants, chakra healing music. Suggested by @thosehallowedhalls

Moves with Agnes (Youtube)

Includes a wide variety of yoga practices, with videos that support those struggling with hormonal imbalances (including PCOS)

The Quiet Place (website)

Sit quietly for 30 seconds, no distractions and just breathe

Stretch & Yoga Playlist by MadFit (Youtube)

Top 3 as suggested by @peonyblossom 1) Beginner Flexibility Routine 2) 20 Minute Stretch/Yoga for Stress & Anxiety Relief 3) 15 Minute Stretch/Yoga for Stress & Anxiety Relief

Workout for Women: Fitness (App) [includes yoga]

For: Google Play For: Apple Suggested by @peonierose

You're Amazing (Resources by @choicesfandomappreciation)

A helpful list of : words/quotes of encouragement, self care ideas, links and resources, apps, & media recommendations to help strengthen your mental health

Yoga With Adriene (Youtube)

Favorites as suggested by @aria-ashryver 1) Blanket Yoga (blankets + a dog!) 2) Yoga to Heal Stress 3) Meditation for Self-Love

Yoga with Bird (Youtube)

Includes an extensive array of videos and diverse options for practitioners (including Pilates)

*If you have other resources to add to this list, please let me know*

[vskitty]

november workout weekly schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 mins

or harder arm workout: toned arms workout with dumbbells 20 mins (optional if feeling stronger)

stretch: beginner flexibility routine 20 mins

tuesday: back flexibility & posture

goal: Improve back flexibility and posture.

workouts:

warm-up: daily stretch to fix your posture 7 min

shoulder & back mobility workout 10 min

fix your posture in 10 min

back flexibility | stretching routine | 20 min

wednesday: lower body & glutes

goal: Tone legs and grow glutes.

workouts:

warm-up: everyday full body pilates workout 10 min

30 day fat burn: legs and butt shaper workout 10 min

or: best at home booty workout 20 min

stretch: beginner flexibility routine 20 min

thursday: splits & leg flexibility

goal: work towards front and middle splits.

workouts:

warm-up: everyday full body pilates workout 10 min

how to get flexible legs & back fast 10 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility 30 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 min

abs: abs workout- at home total core routine 10 min

stretch: beginner flexibility routine 20 min

saturday: deep stretch & flexibility

goal: deepen flexibility, focusing on legs and hips.

workouts:

warm-up: beginner flexibility routine 20 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility | 30 min

optional: fix your tight hamstrings fast! | intense hamstring repair yoga routine 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

workouts:

light movement: walk (1 hour if desired)

bedtime stretches for flexibility and relaxation 10 min