#pilates workout for core and glutes

[fitnessmantram]

Yoga Pilates for Glutes #fitness #workout #gym #workoutshorts #trainings...

The Secret to Sculpted Glutes is Yoga Pilates.

The glutes are a group of three muscles that make up the buttocks. They are responsible for a variety of movements, including walking, running, and jumping. Strong glutes can also help improve posture and reduce back pain.

 Pilates and yoga are two popular forms of exercise that can help to strengthen the glutes. Pilates focuses on core strength and control, while yoga focuses on flexibility and balance. Combining these two disciplines can create a well-rounded workout that targets all of the major muscle groups, including the glutes.

 Benefits of Yoga Pilates for Glutes

 There are many benefits to incorporating yoga Pilates into your workout routine. Some of the benefits include:

 Improved glute strength: Pilates and yoga exercises can help to strengthen the glutes, making them more powerful and resistant to injury.

Increased flexibility: The stretching exercises in yoga can help to improve the flexibility of the glutes, which can help to improve range of motion and reduce the risk of injury.

Better posture: Strong glutes can help to improve posture by supporting the lower back and pelvis.

Reduced back pain: Strong glutes can help to reduce back pain by taking some of the strain off of the lower back.

Improved overall fitness: Pilates and yoga are both great ways to improve overall fitness. They can help to improve cardiovascular health, strength, flexibility, and balance.

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How to do Yoga Pilates for Glutes

 There are many different yoga Pilates exercises that can be done to target the glutes. Some of the most effective exercises include:

 Bridge: This exercise is a great way to strengthen the entire glute complex. To do a bridge, start lying on your back with your knees bent and your feet flat on the floor. Slowly raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower back down.

Clamshell: This exercise is a great way to target the abductor muscles of the hips, which are important for stabilizing the pelvis. To do a clamshell, start lying on your side with your knees bent and your feet stacked. Slowly raise your top knee up towards the ceiling, keeping your hips stacked and your core engaged. Hold this position for a few seconds, then lower back down.

 Side plank with leg lift: This exercise is a great way to challenge your core and glutes. To do a side plank with leg lift, start in a side plank position with your weight on your forearm and your top leg extended in the air. Slowly raise your top leg up towards the ceiling, keeping your core engaged. Hold this position for a few seconds, then lower back down.

Single leg kick: This exercise is a great way to isolate and strengthen the glutes. To do a single leg kick, start lying on your back with your knees bent and your feet flat on the floor. Raise one leg up towards the ceiling, keeping your core engaged. Slowly kick your leg back and forth, keeping your knee bent

 How often should you do Yoga Pilates for Glutes?

It is generally recommended to do yoga Pilates for glutes 2-3 times per week. However, if you are new to these exercises, it is best to start with 1-2 times per week and gradually increase the frequency as you get stronger.

 Conclusion

Yoga Pilates is a great way to strengthen and tone your glutes. If you are looking for a challenging and effective workout, I encourage you to give it a try.

Here are some additional tips for getting the most out of your yoga Pilates workout:

Focus on proper form: It is important to focus on proper form when doing yoga Pilates exercises. This will help to prevent injury and ensure that you are getting the most out of your workout.

Listen to your body: If you are feeling pain, stop the exercise and rest. There is no need to push yourself too hard.

Take your time: Yoga Pilates is a slow-paced workout, so take your time and focus on each movement.

Have fun! Yoga Pilates should be enjoyable, so make sure to have fun with it.

Read More: Sculpt Your Glutes with Precision

[freeonlineworkouts]

Wall Pilates Challenge: How Effective is Wall Pilates?

[4theitgirls]

the workout channels i am currently subscribed to

♡ april han - great for shorter workouts, walking workouts, and full body workouts

♡ arianna elizabeth - yoga & pilates, faith based for my fellow Christian friends <3

♡ b-life - japanese yoga channel

♡ bailey brown - pilates

♡ BIGSIS & BigSis Workout - my personal favorite, includes all kinds of workouts!

♡ boho beautiful yoga - yoga & pilates

♡ breathe and flow - yoga

♡ callie jardine gualy - pilates, another faith based channel!

♡ celamarr - mainly strength based workouts, i love her glute workouts!

♡ charlie follows - yoga, my current favorite yoga instructor!

♡ daisy keech - shorter workouts, i love her core and glute workouts

♡ daniela suarez - stretching

♡ dansique fitness - pilates & ballet style workouts

♡ eleni fit - another fav of mine, posts all kinds of workouts like cardio, pilates, stretching, and some strength training

♡ emi wong - all types of workouts, great for shorter workouts but she does have quite a few 30-45+ minute long videos!

♡ eylem abaci - great for shorter workouts!

♡ feel good with olya - pilates

♡ fitness__kaykay - great for cardio & strength training, her workouts are INTENSE

♡ five park yoga w/ erin sampson - yoga

♡ gayatri yoga - yoga & pilates workouts, includes a lot of longer videos

♡ growingannanas - so many different routines and types of workouts! i adore her

♡ growwithjo - lots of different types and lengths of cardio workouts. i love love love her walking workouts, they will never fail to give you a boost

♡ hailey c. - mainly short workouts and stretches

♡ heather robertson - mainly strength training, but she has so many workouts and the vast majority are 30+ minutes long

♡ hong rabbit - pilates

♡ jessica richburg - yoga

♡ juice & toya - mainly strength training

♡ julia.reppel - mobility routines & stretches with some strength mixed in

♡ kaila wen - short pilates workouts

♡ lena snow - doesn’t really post anymore unfortunately but i love her longer workouts

♡ lidia mera - pilates

♡ livaligned pilates - pilates

♡ luisa giuliet - short strength training

♡ madelaine rascan - strength training

♡ madeleine abeid - pilates

♡ madfit - so many types of workouts, with and without equipment!

♡ mady morrison - yoga & stretching

♡ mary braun - shorter workouts

♡ MIZI - all different types of workouts, mainly cardio/full body

♡ move with nicole - pilates

♡ moving mango pilates - pilates

♡ nathalie shanti - pilates & some yoga

♡ nina dapper - shorter pilates style workouts

♡ nobadaddiction - so many different workouts with different lengths, i mainly do their hiit workouts

♡ olivia lawson - many metabolic/walking cardio workouts, includes many with weights!

♡ oppserve - many shorter workouts and stretches

♡ pilatesbodyraven - pilates

♡ ps fit - previously popsugar, so many different workouts!

♡ raminara - yoga & pilates

♡ rachel’s fit pilates - wall pilates

♡ sanne vloet - pilates

♡ shirlyn kim - many shorter workouts, including cardio and pilates

♡ squatcouple - mostly strength training

♡ sunfit - yoga/pilates

♡ the bare female - yoga

♡ the glow method - yoga & pilates

♡ the yoga ranger studio - yin & restorative yoga

♡ train with gainsbybrains - many <20 minute strength training, no equipment workouts

♡ travis elliot - yoga

♡ vicky justiz - shorter strength training & pilates workouts with some stretching

♡ yisoo fit - <30 min workouts & stretching

♡ yoga song - hayeon - yoga & shorter workouts

♡ yoga with adrienne - yoga

♡ yoga with bird - yoga

♡ yoga with kassandra - yoga

♡ yoga with kate amber - yoga

♡ yoga with tim - yoga

♡ bbangneu - many long, full body workouts! (a new fav)

[ros3ybabes]

Fall 24' Workout Split 🎀

So my friend and I got a gym membership together BUT have been overworked by our jobs and are tired pretty often, so I've created a workout split (for myself) that takes into account what days her and I are going to the gym and then some at home workouts! The days her and I are supposed to go to the gym, IF we don't, there's a fitness center at my apartment that would be perfect to utilize as a backup!

A bit about my fitness/aesthetic goals ( I will be discussing body image, so please DON'T READ if that info would hurt or upset you at all <3 take care of yourselves)

I want a mix of a pilates princess/muscle mommy physique. I'd love full, round glutes and juicy quads and hamstrings, but a slimmer, more lean, and toned top and arms. I am currently overweight (honestly, obese, if I'm being truthful with myself. I'm 5'3, btw) with a large chest and thick ish upper arms. I want to lose weight, tone up, and grow my glutes. Definitely doable with some nutrition fixes and work in the gym!

My Weekly Workout Split:

Monday - Gym - Glutes + Hamstrings

Tuesday - At Home - Full Body Pilates

Wednesday - Gym - Glutes + Quads

Thursday - At Home - Arms + Core Pilates

Friday - Gym - Full Lower Body Glutes

Saturday - At Home Yoga + Cardio

Sunday - At Home Yoga (Optional Cardio)

Daily Things:

8,ooo+ steps a day

5mg creatine daily

track macros (90g+ protein goal daily)

90oz+ water intake daily!!! (super important for the creatine)

(attempt) 15-30+ minutes of walking outside or treadmill a day

I am so excited for this split and really hope it helps me set a nice routine! I've found it difficult to get into routine lately, but I am confident I can figure it out soon. Journaling, skincare, self care, and physical movement are all things I'm incorporating back into my life, and I can't wait to feel like myself again! <3

til next time lovelies 🩷

[museenkuss]

loving and moving my body this week (18.03.-24.03.24)

Monday. beginner-friendly monday morning yoga flow [10 mins]

Tuesday. energising total body pilates [14 mins]

Wednesday. ballet beautiful full body [23 mins]

Thursday. Hip Hop dance workout Doja Cat edition [12 mins]

Friday. core and glutes-focused pilates [12 mins]

Saturday. arm-focused belly dance workout [20 mins]

Sunday. beginner's pilates [20 mins]

Exhale to splits: Day 6 [23 mins] // Day 7 [23 min] // Day 8 [17 mins] // Day 9 [17 mins] // Day 10 [19 mins]

___

This week, the idea is to start each day with a little something! The selection is really colourful and varied, but the videos for the most part are still very short - it's almost easier to do them than to not do them. Perfect to get back into the flow and to start off a busy day on a high note! I also learned last week that a more flexible schedule works better for me when it comes to the additional split/flexibility exercises, so the goal is to do the next five episodes over the next seven days. I'm really excited to relax, dance, stretch and sweat!

In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less, can also be used as add-ons). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility. // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 15 min Gentle Pilates Workout For Beginners

[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

[umlewis]

lewis hamilton is interviewed on media day [part 1], miami, florida, u.s. - may 4, 2023 (transcription under the cut)

Interviewer: "From where you are right now, how do you compare, on track, this season compared to last season at this point?" Lewis: "Much more enjoyable. Last year we had a car that was bouncing like crazy, so my back and my neck, and my filings were coming out. They weren't really, but you know, it was bouncing so much last year. So we're in a better position, in that sense, but I think, performance-wise, we're not where we wanna be. But I think the team has a really great mentality right now. We're just keeping our heads down, we're chasing. We know we're not the fastest at the moment and we can't fight for wins at the moment, but we're working towards it." Interviewer: "How is your back? We can joke about it, but your back took a beating last season. How is it now, after time?" Lewis: "It's good." Interviewer: "Is it fine now?" Lewis: "It's good, yeah. I've been doing a lot of yoga and pilates, and I did a lot of recovery last year and just strengthening up those areas, and I feel amazing. Honestly, I feel the best I've felt that I can remember feeling, so..." Interviewer: "At 38 you can say that you feel the best now that you've felt in a long time?" Lewis: "Yeah." Interviewer: "What's your secret?" Lewis: "I would imagine part of that is just, year on year, being plant-based, as well, you just get better at understanding the foods, and diet is just better than ever, as well, so that's why you see it in my skin." Interviewer: "Skin is amazing." Lewis: [laughs] Interviewer: "We'll go with that. I was gonna say, what's your secret? What's the skincare line? Tell me all your secrets.” Lewis: "No, I can't tell you my secrets." Interviewer: "Fine. Be that way. Be mean." Lewis: "But I do moisturize. I have the whole ritual in the morning of cleaning my skin, moisturizing before I go to bed, and naturally I'm training up to twice a day, so I'm having to do that multiple times in the day. [laughs] But just I drink a lot of water, I drink four liters a day because I'm training. I won't say if I wasn't training that I would have four liters. And then I eat a lot of greens. Yeah, I have a lot of protein shakes and..." Interviewer: "The whole thing." Lewis: "Yeah." Interviewer: "When you do train twice a day, how do you break up what it is that you're doing and when?" Lewis: "It really depends on the schedule. So, for example, Monday was my day off after the last race, but I didn't really use it as a day off. I did a 12K run in the morning, and then was on the Zooms all afternoon, and then in the evening did another hour-and-a-half workout in the gym, and that was strength work. As where today, for example, I was running at 6:30 this morning, like a 10K run, and then I got back. I had the summit that we did as soon as I got back, then it was all core strengthening-glutes and hip flexors- all that kind of work around the middle area, and yeah, it just really depends what you've got coming up. I wouldn't wanna do leg day two days before I get in the car, 'cause then you've got noodle legs." Interviewer: "No one wants noodle legs."

[thelibradolly]

Workout goals for July

(1) 1 Hr of brisk walking everyday

(2) 1 Hr of Pilates/Yoga practice 5 days a week

(3) plank routine

(4) Glute work

explanations and suggestions below :

Brisk walking : with around 140 steps/minute, with a resistance band I split up the hour into 2 to 3 sessions a day. Taking three 20 minutes walk throughout the day or two 30 minutes walks helps with reaching the goal more easily.

Morning Pilates : I alternate between freehand Pilates and weighted Pilates and/yoga depending on my energy levels.

Plank : Getting into planks to increase my core strength. Currently using this 10 minutes plank routine to slowly build my strength up.

Glute/Back work : I want to target Glute and back muscles on alternate days to build strength. With the glutes I'm targeting my hip dips while with the back I'm targeting having better spinal support and good posture.

[elinaline]

What's your workout routine? Because I badly want a bigger ass.

It's all physio exercises with some amount of control on my joints to avoid popping something out, that I don't take very long to do, it's like easy movements I do while I put my lotion before bed or brush my teeth. Also I have to warn you my ass does not look bigger since my thighs grew with it. Anyways

In all of these, posture is extremely important, you want to keep a straight back, you want to maintain your balance so hold yourself and always keep your feet flat on the ground.

While standing, grab one of your knees and hold yourself for balance. Bring the knee as close to your chest as you can, without moving your hips to the side, you need to keep a straight back, then try to keep your leg up without holding it. Don't do it until it hurts, this one is especially tiring at first so maybe do it by shots of a few seconds. Be especially wary of your balance, if it feels like you might buckle over do not do it, there's other exercise to strengthen around the knees and ankles.

To strengthen leg joints and your core, you just put a knee on the ground, while holding something to keep balance, keep your back straight so essentially it should feel like you're pushing to the front from your lower back. Slowly ! You don't want to bruise your knee. If it's too hard to go very slow, put a pillow down under your knee. Then go back up slowly. Depending on if you put your weight on your front or back leg while doing it you're working different muscles. This one is truly exhausting and can hurt easily so no more than five time on each side, and you have to stretch afterwards !

While lying down, shoulders flat on the ground, feet flat on the ground, you want to push your hips up, while keeping your back flat so you will have to push your pelvis to the front again. This one I do while hydrating my arms, it's a classic pilates exercise that works the glutes, quads, and a bit of your core.

While sitting, lift both of your legs slightly while keeping them straight, and work your abs to stay upright. You don't need to force on your legs to go up, the point is to maintain balance with your core. Mind your back.

Wile sitting again. One leg down like normal, back straight, pull your other leg as straight as possible towards you. This one works out the quads.

If you want a fat ass, the most efficient way would be to do squats. Once again I know them the physio way, so making sure you don't break joints: feet flat on the ground, spread about the width of your pelvis to stand upright with good balance. You want to squat while keeping your back perfectly straight, so it should feel like you are pushing your ass up, rather than letting yourself go down if that makes sense. You don't have to go as low as possible, that's bullshit, what you want is consistency to strengthen the muscles without hurting yourself.

For any of those exercises, if you ever feel them being painful at any point you have to stop. Workout is done for health and aesthetic reasons you don't want to tear something while doing it, and pain is the sign of a high risk of tear.

I might try to find the videos again but this will take time

[writingsbychlo]

I’m sorry if this is a triggering question (and if it is please ignore this ask), but what’s your workout routine?🤍

hi!! not at all triggering, I’m happy to share!

I currently do a mixture of strength training and pilates! I do a core day (pilates with weights), a leg day (pilates), leg/glutes day (weights) and upper body and core (pilates with weights)!

for pilates I like to just follow a couple of videos from online that I like, but for my leg day with weights I do:

15 pulse sumo-squats (2 sets)

12 single-leg hip thrusts (each side) (4 sets)

15 RDLs (4 sets)

superset!! 10 BSS straight into 10 single-leg RDLS (each side) (2 sets)

I hope this makes sense!! if it doesn’t, or you wanna know anything else, let me know! 🤍🏋🏼‍��️

[andrearose96]

My Sissy Workout Routine

•Jumping jacks: 2 minutes to get my heart rate up.

•Hip circles: 1 minute each direction to loosen hips.

•Leg swings: 15 swings on each leg.

Lower Body (Glutes, Thighs, and Hips)

1.Squats (3 sets of 15 reps): Engage my glutes and thighs.

•Tip: Go slow and focus on squeezing my glutes at the top.

2.Curtsy Lunges (3 sets of 12 reps per leg): Adds elegance while toning legs and glutes.

•Tip: Cross your back leg behind as you lower into a lunge.

3.Glute Bridges (3 sets of 20 reps): Focuses on tightening the booty.

•Tip: Squeeze your glutes hard at the top and hold for a second.

4.Donkey Kicks (3 sets of 15 reps per leg): Great for hip shaping and toning.

Core (Abs and Waist)

1.Plank (3 sets of 30-60 seconds): A full-body exercise for tightening my core.

Tip: Keep your body in a straight line and engage your abs.

2.Bicycle Crunches (3 sets of 20 reps): Targets the obliques for a more feminine waistline.

Tip: Go slow and controlled for maximum engagement.

3.Leg Raises (3 sets of 15 reps): Helps flatten and define the lower abs.

Tip: Don’t let your feet touch the ground between reps.

4.Russian Twists (3 sets of 20 reps): Focuses on slimming my waist and toning my core.

Upper Body (Arms and Shoulders)

1.Tricep Dips (3 sets of 12 reps): Works on sculpting my lean arms.

Tip: Use a chair or bench for support.

2.Dumbbell Lateral Raises (3 sets of 12 reps): Focuses on shaping my shoulders.

Tip: Use light weights to avoid bulking up, focusing on toning.

3.Push-Ups (Modified) (3 sets of 10 reps): Focus on form over quantity, doing knee push-ups if needed.

Flexibility (Stretching for a Feminine Touch)

1.Seated Hamstring Stretch: 30 seconds per leg to stretch my hamstrings.

2.Butterfly Stretch: 1 minute to loosen my hips and inner thighs.

3.Cat-Cow Pose: 1 minute for core and back flexibility.

Cardio (For Endurance and Lean Physique)

1.Dance Workout (10-20 minutes): I choose feminine dance styles like Zumba or any other dance form that emphasizes grace and fluid movements.

2.Running or Walking (20-30 minutes): Steady-state cardio to help maintain a lean figure.

Cool Down (5-10 minutes)

Full-body stretches: I Hold each stretch for 30 seconds.

Deep breathing: Focus on relaxing my muscles.

Andreas Tips for Success:

Consistency: Perform this routine 3-4 times a week for best results.

Light Weights: Use lighter weights or resistance bands to keep the muscle tone sleek rather than bulky.

Flexibility: Add yoga or Pilates once or twice a week to improve flexibility and posture.

Diet: Support your workout with a balanced diet rich in lean proteins, healthy fats, and vegetables.

Sissy gym playlist

I have put this playlist together over the last 12 months and absolutely love it 😊 perfect for getting me into the sissy mindset ✨💕

This Weeks Task is to workout 3 times per week!

Being a sissy is all about feeling good in your own body! You need to be healthy mentally and physically to do that! Think of how good you will feel when you slip those panties on! Or how good you will look when you kneel down for daddy’s cock!

My routine is 20 mins of cardio a day! Mostly running! Making sure I hit my 10k step goal! I’m on a 8 day streak not to brag 💅. And leg routine that involves weighted squats twice a week! 🏋️‍♀️

My play list thanks to @mcraesboi is def just Tate McRae Radio on Spotify!

@queendestiny6912

@sissygirl-olivia

@goodgirlmadison @karlie-xcx @sissykyliecakes @incognitoelizabeth @xxsissycaitlynxx

Reblog if you accept the task and share your routines and playlists!!!!

Also this weeks caption challenge is below! Please tag me so I can see it!

ONLY TRUE SISSY SLUTS DO BOTH THE TASK AND THE CAPTION!

[4theitgirls]

mat workouts for when you don’t feel like standing

8 minute pelvic floor workout by eleni fit

10 minute full body by growwithjo

10 minute back workout by pamela reif

10 minute glute bridge burnout by pamela reif

10 minute core by madfit

10 minute full body by pamela reif

10 minute glute bridge burnout by madfit

10 minute abs and yoga by madfit

12 minute booty workout by move with nicole

15 minute full body slow strength by pamela reif

15 minute slow and on the floor workout by madfit

15 minute abs and booty by madfit

15 minute abs and yoga by madfit

17 minute pelvic floor workout by daisy keech

20 minute thigh workout by emi wong

20 minute slow and on the floor workout by madfit

20 minute full body victoria’s secret workout by mary braun

20 minute pilates core workout by eleni fit

20 minute abs by caroline girvan

20 minute lower body pilates by madeleine abeid

20 minute abs and booty by madfit

20 minute abs by madfit

24 minute full body sculpt by coach kel

25 minute barre and mat pilates by fitbymik

25 minute hourglass pilates by madeleine abeid

25 minute full body workout by emkfit

30 minute abs and thighs workout by emi wong

30 minute abs and booty by growwithjo

30 minute pilates by mizi

30 minute beginner pilates by move with nicole

30 minute pilates core workout by move with nicole

30 minute pilates for weight loss by moving mango pilates

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute abs by caroline girvan

30 minute hourglass pilates by madeleine abeid

30 minute beginner floor cardio by ps fit

30 minute abs by madfit

35 minute abs and booty pilates by move with nicole

35 minute full body pilates by move with nicole

35 minute full body pilates by move with nicole

40 minute full body workout by mizi

40 minute full body pilates by madeleine abeid

[ros3ybabes]

Workout Split: Colorado

so, as you all may know, I'm heading to Colorado in a few days for work for the next 8 weeks. I'll be staying somewhere with a fitness center, and while I have no clue what it looks like, as long as it has dumbbells, I'll be able to complete this weekly workout split!

This is my ideal split, but if my schedule changes while I'm out there, then I will have to move some things around. So this is a more vague version of what I'd want to do! I like to be an active person, so I'd only take one active rest day for stretching and light walking at most.

My Ideal 8 Week Split 🎀

2x Pilates (1 Upper Body Focused, 1 Core Focused)

3x Strength Training (2 Glute days, 1 Full Lower Body Day)

1x Workout Class (Reformer pilates, etc) OR 1x Strength Training (Back Focused)

1x Active Rest Day (Yoga/Stretching/Light Walking)

10k steps or more daily

I've heard that 3x glute/lower body days are ideal for short, intensive programs of 8 to 12 weeks, which is why I decided to do 3x lower body/glute days while in Colorado. I am going to stick to dumbbell only workouts as those are my favorite and the most accessible.

This split is subject to change but the whole premise is I want to go a little harder with strength training for those 8 weeks and then come back home and continue a mixed strength/pilates/walking routine that will help me better reach my physique and health goals.

Always open to questions or post suggestions!! Will update with my glute workout routine(s) soon!

til next time lovelies 🩷

[fwrooms45]

Maximizing Your Ski Lesson Experience: Tips for Learners of All Levels

Ski lessons are a valuable investment, whether you’re a complete novice or a seasoned skier looking to sharpen your skills. To make the most of your time and effort, it’s essential to approach your lessons with the right mindset and strategies. Here’s how to maximize your ski lesson experience and set yourself up for success on the slopes.

1. Prepare Physically for Your Lessons

Skiing is a physically demanding sport, and being in good shape can make your lessons much more enjoyable and effective. A few weeks before your ski trip, focus on exercises that improve your strength, flexibility, and cardiovascular fitness. Here are some recommendations:

Strength Training: Work on your core, legs, and glutes to build the muscles needed for skiing. Squats, lunges, and leg presses are excellent for strengthening your lower body.

Cardio Workouts: Activities like running, cycling, or swimming will improve your endurance, allowing you to ski for longer periods without getting exhausted.

Flexibility and Balance: Yoga or Pilates can help improve your flexibility and balance, which are crucial for maintaining control on your skis.

2. Dress for Success: Choosing the Right Gear

Having the right ski gear can make or break your experience. Here’s a checklist of what to wear and why it matters:

Layer Up: The key to staying warm and dry is layering. Start with a moisture-wicking base layer, add an insulating mid-layer, and finish with a waterproof outer layer. Avoid cotton, as it absorbs moisture and will leave you feeling cold. 스키 강습

Protect Your Head: Always wear a helmet to protect yourself from falls and collisions. It’s also important to have a warm hat or beanie that fits under your helmet.

Goggles for Visibility: Ski goggles are essential for protecting your eyes from the sun’s glare and snow. Choose goggles with UV protection and lenses suited to the weather conditions.

Waterproof Gloves: Invest in high-quality, waterproof gloves or mittens to keep your hands warm and dry.

Proper Footwear: Ski boots are a crucial part of your equipment. Make sure your boots fit snugly but don’t pinch. If you’re renting, ask for a professional fitting to ensure maximum comfort.

Wearing the right gear will keep you warm, dry, and safe, so you can focus on learning and having fun.

3. Set Clear Goals for Your Lessons

Before you even step onto the snow, think about what you want to achieve during your ski lessons. Setting goals will help you and your instructor focus on specific areas that matter most to you. Here are some examples of goals for different skill levels:

Beginner Goals: Learn how to balance, stop, and make basic turns. Getting comfortable on the slopes and feeling confident in your ability to control your skis should be your primary objectives.

Intermediate Goals: Improve your parallel turns, learn to carve, or gain confidence on steeper terrain. You might also want to work on your posture and weight distribution for better control.

Advanced Goals: Master techniques like mogul skiing, off-piste skiing, or freestyle tricks. Advanced skiers can also focus on refining their form and increasing their efficiency on challenging runs.

Discussing your goals with your instructor at the beginning of your lesson will ensure that your time is used effectively.

4. Stay Open-Minded and Patient

Learning or improving at skiing can be a humbling experience. It’s common to feel frustrated if progress doesn’t come as quickly as you’d like, but patience is key. Remember:

Learning Takes Time: Everyone learns at a different pace, so don’t be too hard on yourself. Focus on small improvements and celebrate your successes.

Trust Your Instructor: Ski instructors are trained professionals who know how to guide you safely and efficiently. Listen to their advice, even if it feels uncomfortable at first.

Embrace Mistakes: Falling is part of the learning process. Each time you fall, you’re gaining experience and understanding what to do differently next time.

Staying open-minded and embracing the learning curve will make the experience more enjoyable and less stressful.

5. Practice Between Lessons

While ski lessons provide structured learning, practice is crucial for reinforcing what you’ve learned. Here are some tips for effective practice:

Warm-Up Exercises: Start each day with a warm-up to prepare your muscles and joints. Simple stretches and light cardio can prevent injuries and improve your performance.

Focus on One Skill at a Time: Rather than trying to master multiple techniques at once, concentrate on perfecting one skill. This focused approach will help you make steady progress.

Take It Slow: Don’t rush to the more challenging slopes before you’re ready. Spending time on easier runs to build your confidence and skills will pay off in the long run.

The more time you spend practicing, the more progress you’ll see, so make the most of your time on the mountain.

6. Listen to Your Body

Skiing is a physically demanding activity, and it’s important to listen to your body and know when to take a break. Here’s why rest is crucial:

Avoid Injuries: Fatigue can lead to poor form and mistakes, increasing your risk of injury. Take breaks when you need to and stay hydrated throughout the day.

Recover Well: A good night’s sleep and post-ski stretching can help your muscles recover and prepare you for another day on the slopes.

Pushing yourself too hard can lead to burnout or accidents, so make sure to balance skiing with proper rest.

7. Choose the Right Ski Instructor

The right instructor can make a significant difference in your skiing experience. When selecting a ski school or instructor, consider the following:

Instructor’s Experience: Check the instructor’s credentials and experience level. Look for someone certified by a reputable organization, such as the Professional Ski Instructors of America (PSIA) or the International Ski Instructors Association (ISIA).

Teaching Style: Everyone learns differently, so it’s important to find an instructor whose teaching style matches your preferences. Some people thrive under a more structured approach, while others prefer a more relaxed and playful atmosphere.

Language and Communication: Make sure you and your instructor can communicate effectively, especially if you’re learning in a country where your native language isn’t widely spoken.

If possible, read reviews or ask for recommendations to ensure you’re getting high-quality instruction.

8. Stay Positive and Enjoy the Process

Skiing is meant to be fun, so try not to take it too seriously. Enjoy the beauty of the mountain, the thrill of gliding over the snow, and the satisfaction of learning a new skill. Here are some ways to stay positive:

Celebrate Small Wins: Every time you master a new skill, no matter how small, give yourself a pat on the back. Progress is progress!

Take in the Scenery: Skiing offers breathtaking views, so take a moment to appreciate your surroundings.

Ski with Friends or Family: Sharing the experience with others can make it even more enjoyable. 스키레슨

Remember, skiing is a lifelong sport. Even expert skiers are constantly learning and improving, so there’s always something new to explore.

Conclusion

Maximizing your ski lesson experience is about preparation, patience, and a positive mindset. By setting clear goals, practicing regularly, and listening to your body, you’ll make the most of your time on the slopes and see steady progress. Whether you’re a beginner or an expert, there’s always room for growth, so enjoy the ride and keep pushing your limits. Happy skiing!

[susantaylor01]

How to Remove Fat from Your Back

Losing back fat can be challenging, but with the right mix of exercise, a good diet, and lifestyle changes, it’s possible to tone your back and reduce fat. It's important to know that you can't lose fat from just one specific area—fat loss happens all over your body. Here's a simpler breakdown on how to get rid of back fat and improve your overall fitness:

1.What Causes Back Fat

Back fat tends to build up in two areas:

Upper back fat: Fat near your shoulders and upper back (sometimes creating bulges around the bra area for women).

Lower back fat: Fat around your lower back and waistline, often called love handles.

This usually happens due to extra body fat, poor posture, or lack of muscle. To lose back fat, you'll need a combination of strength training, cardio, and a healthy diet.

2.Healthy Eating

Losing back fat starts with improving your diet. You need to burn more calories than you eat. Here's how you can eat better:

Cut out processed foods: Avoid sugary and packaged foods. Instead, eat more fruits, vegetables, and whole grains.

Eat more protein: Foods like lean meat, eggs, beans, and tofu help build muscle and keep you full longer.

Add healthy fats and fiber: Include foods like avocados, nuts, seeds, and olive oil. Also, eat high-fiber foods like veggies, legumes, and whole grains to help with digestion and fat loss.

Drink lots of water: Staying hydrated helps with fat burning and reduces bloating.

3.Cardio Workouts

Cardio exercises help burn calories and reduce overall body fat, including back fat. Try to do 30-45 minutes of cardio 4-5 times a week. Good options include:

Running or jogging: These full-body activities burn a lot of calories.

Cycling: Great for working your lower back.

Rowing: Targets your upper back muscles.

Swimming: A full-body workout that tones muscles and burns fat, especially in the back and shoulders.

HIIT (High-Intensity Interval Training): This involves quick bursts of intense activity followed by short rest periods. It’s great for burning fat and keeps your metabolism high even after the workout.

4.Strength Training for the Back

Building muscle helps burn fat and gives your back a toned look. Some of the best exercises for your back are:

Lat pulldowns: Works the large muscles in your upper back, helping to create a toned V-shape.

Bent-over rows: Strengthens your entire back.

Reverse flys: Targets the upper back and shoulder muscles.

Superman exercise: Lying on your stomach, lifting your arms and legs to strengthen your back and lower spine.

Deadlifts: A powerful exercise for your lower back and glutes.

Planks with a row: Adds more intensity to regular planks and strengthens both your core and back.

5.Improve Your Posture

Bad posture can make back fat more visible. Strengthening your core and back muscles helps you stand straighter, reducing the appearance of back rolls. Doing exercises like yoga or Pilates can improve your posture and flexibility.

6.Consistency is Key

Losing fat, especially back fat, takes time. Stick to a balanced diet, a regular workout routine, and make small, gradual changes. Results won’t come overnight, but if you stay consistent, you’ll start to see improvements.

7.Make Lifestyle Changes

Lastly, consider some lifestyle changes to help with fat loss:

Get enough sleep: Lack of sleep can mess with your metabolism and lead to weight gain.

Manage stress: High stress can cause fat to build up around your waist and back. Try stress-relieving activities like meditation or yoga.

Ancient “Mountain Tea” activates 24/7 fat-burning

Conclusion

Reducing back fat means focusing on your overall health through a balanced diet, regular cardio, strength training, and healthy habits. You can’t target just one area for fat loss, but by improving your overall fitness, you’ll see fat reduction everywhere, including your back. Stay patient and consistent, and you’ll achieve lasting results.

[ostudionz]

Your Complete Pilates Routine: Exercises for Every Level

Pilates has become a popular fitness regimen emphasising core strength, flexibility, and overall body conditioning.

This method, developed by Joseph Pilates Christchurch in the early 20th century, integrates principles such as concentration, control, centring, flow, precision, and breath.

These principles underpin every movement, ensuring exercises are executed with mindfulness and intention.

Introduction to Pilates

At its core, Pilates promotes a holistic approach to fitness, integrating mind and body. It emphasises the importance of core engagement, proper alignment, and controlled movements.

Whether you're a beginner starting to explore Pilates or an experienced practitioner refining your techniques, understanding these foundational principles is essential.

Getting Started: Essential Principles and Techniques

Before diving into specific exercises, mastering fundamental Pilates principles lays a solid groundwork. Central to Pilates practice is breathing, which focuses on deep, mindful inhalation and exhalation to enhance concentration and oxygen flow to muscles.

Core engagement, involving the abdomen, lower back, hips, and buttocks muscles, ensures stability and proper alignment during exercises. Pilates Christchurch also emphasises alignment of the spine and pelvis, promoting good posture both during workouts and in daily life.

Each movement demands concentration and control, fostering a mind-body connection that enhances effectiveness and reduces injury risk.

Beginner Pilates Exercises

For beginners, foundational exercises gently introduce Pilates while building essential strength and flexibility.

Exercises such as The Hundred, which strengthens the core and improves breathing technique, and Pelvic Curl, which targets the lower back and glutes, establish basic skills.

A single-leg stretch enhances abdominal strength and flexibility, while a Chest Lift (Crunch) focuses on core strength and posture improvement.

Intermediate Pilates Exercises

Progressing to intermediate exercises challenges your strength, flexibility, and coordination. Rolling Like a Ball improves balance and core control while massaging the spine.

Spine Twist increases spinal mobility and stretches muscles along the back and sides. Plank Variations strengthen the core, shoulders, and legs while enhancing overall stability.

Side Leg Series targets the outer thighs, hips, and waist for improved lower body strength and stability.

Advanced Pilates Exercises

Advanced Pilates exercises require greater strength, control, and flexibility. These exercises often combine beginner and intermediate-level movements into more complex sequences.

The teaser tests abdominal strength, balance, and coordination in a full-body integration exercise. Swan Dive develops back extension and strength while enhancing spinal mobility.

Control Balance challenges balance and core strength through a complex movement that integrates upper and lower body control. Snake Twist improves spinal flexibility and strengthens the oblique muscles.

Customising Your Pilates Routine

Personalising your Pilates routine allows you to tailor exercises to your goals and fitness level. Whether you prefer mat-based exercises or utilise specialized equipment like the Reformer or Cadillac, Pilates offers versatility.

Setting clear goals helps you focus on core strength, flexibility, rehabilitation, or overall fitness. Adapting exercises based on personal preferences, injuries, or limitations ensures a safe and effective workout.

Progressing gradually in the intensity or complexity of exercises enhances strength and proficiency over time.

Benefits of Pilates Beyond Physical Fitness

Beyond physical fitness, Pilates provides numerous benefits that contribute to overall well-being. The focus on mindful movement and breathing promotes stress reduction and relaxation.

Improvements in core strength and alignment contribute to better posture, alleviating back and neck pain.

Pilates enhances body awareness and proprioception, fostering a deeper understanding of how your body moves and functions.

Incorporating Pilates into Your Lifestyle

Consistency is key to maximising the benefits of Pilates. Regular practice, whether daily or several times a week, promotes strength, flexibility, and overall fitness improvements.

Combining Pilates with complementary activities such as cardio or yoga creates a balanced fitness regimen. Approaching each Pilates session with mindfulness and intention enhances the quality of movement and overall effectiveness.

Conclusion

Pilates Christchurch offers a transformative approach to fitness that strengthens the body while nurturing the mind-body connection.

Whether you're new to Pilates or a seasoned practitioner, embracing its principles and exercises can improve physical fitness, enhance mental well-being, and deepen appreciation for your body's capabilities.

Integrating the principles and exercises outlined in this guide allows you to embark on a fulfilling journey toward greater strength, flexibility, and vitality through Pilates.