Pilates practice was devised by Joseph H. Pilates in 1920s and was  aimed at rehabilitation.

Two main aspects of Pilates system are: exercises work all your body and keep in tension core, deep muscles, especially at low back, abdomen, and hips. They require coordination of breathing with the movements to help relax and to get maximum result.

In spite of significant exercise stress you will get during Pilates, it will not create voluminous muscles. Regular exercises lead to elongation, strengthening and restoring your body to natural balance and harmony. It is usually recommended by physiotherapists as harmless program suitable for any age and fitness shape.

Classic Pilates consists of several hundreds resistance mat exercises, binding together strength and training targeted at posture improvement, lean muscles creating, and relaxation. You can also use Pilates resistance band, ball and circle to diversify your program.

Pilates often considered to be very similar to Yoga, however their breathing systems differ significantly. Carrying on Pilates exercises you have to pull in your stomach with breath, while during Yoga the stomach has to be expanded. Furthermore Yoga requires less movement than Pilates.

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For women, shaping the muscles of the thighs is an important fitness goal. A shapely lower body is considered very feminine, and the right proportion of the waist to the hips is part of the equation. It’s surprising, but true, thigh toning exercises can be done at home, without equipment and results can be seen in 4-6 weeks. Also, did you know that thigh and hip toning gadgets are not required if you know which exercises work, and how to do them. Most importantly, thigh exercises are most effective when combined with aerobic exercise and a healthy diet.

This means that women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results. The following exercises are the most effective front thigh exercises for women. The routine also includes inner thigh and rear thigh exercises.

For best results, start with 15-20 repetitions and one set. Increase gradually to 2 sets. Complete the routine at least 2 times a week for best results. This is an effective beginner to intermediate toning program. Please remember that these numbers are general guidelines only. For an optimum program tailored to your needs, please consult a certified personal trainer. If you have any injuries or medical ailments, please obtain a physicians clearance before starting any exercise program.

Wall Squat: Front Thigh Exercise.
Starting Position: – Place your upper back against a smooth wall. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet and lean back against the wall. Movement: – Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position while sliding down the wall. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required.

Standing Dumbbell Squats: Front Thigh Exercise.
Starting Position:- Hold a dumbbell in each hand and allow them to hang down at your sides. Stand with your feet shoulder width apart, toes pointed slightly outward. Distribute your body weight equally between both feet. Movement:- Inhale, keeping your heels in contact with the floor at all times, slowly lower into a squat position. Exhale as you slowly straighten your legs, keeping your head and chest up, returning to the starting position. Repeat as required. 5 lb dumbbells work well, but you can start with 2 lbs and then work your way up to 5 lbs within 3-5 weeks.

Lunges: Front Thigh Exercise.
Starting Position: – Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders. Movement: – Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down slowly until your rear knee lightly touches the floor (if you cannot go as low as this, then work your way up to it over 2-3 weeks). Exhale and shift your weight backwards, taking one step (or 2-3 small steps if that sounds difficult) to return to the starting position. Repeat on the other side. Remember to consult your doctor before this or any other knee exercises if you have had any knee trouble!

Lying Face Down: Front Thigh Stretch.
Starting Position: Lie on your stomach on a matt with your legs together. Movement: Reach behind you and grasp your right ankle with your left hand. Pull your right heel up as far as you can. Hold this position for thirty seconds. Repeat as required on other side. Please remember to hold for 10 seconds for this stretch.

Seated Split Stretch: Inner Thigh Stretch.
Starting Position: Sit on an exercise matt and spread your legs as far as you can. Movement: Lean to your right side and reach for your toes. Rest your hands on your toes or at your ankle. Hold this position for thirty seconds. Repeat as required on other side.

Seated Butterfly: Inner Thigh Exercise.
Starting Position: Sit on an exercise matt with your back straight. Movement: Bring the soles of your feet together and pull them in as close to your body as you can. Allow your hands to rest on your feet or to apply light pressure to your thighs. Hold this position for thirty seconds. Hold this position for 10 seconds. You will find this most effective if you gently push your knees down using your hands, be careful not to push too much.

Seated Hip Twist: Outer Thigh And Rear Thigh Exercise.
Starting Position: Sit on an exercise matt with your legs straight out in front of you. Movement: Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it in towards your left shoulder. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds.

Lying Leg Pull: Total Thigh Exercise.
Starting Position: Lie on your back on an exercise matt with your knees in the air and feet flat on the floor. Movement: Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and pull it towards your chest. Hold this position for thirty seconds. Repeat as required on other side. Remember to hold for 10 seconds in each set.

www.articlesbase.com

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by Michelle Gagnon

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For years it was believed that pregnant women should spend nine months prone on the couch, resting comfortably. Doctors feared that the jarring motion of aerobics or running could damage the fetus, and prescribed rest for even the most intense of professional athletes. Fortunately, the tide has turned. Pioneers such as James Clapp., M.D. and Elizabeth Noble have proven through their work that exercising actually makes for an easier pregnancy and delivery. In fact, Dr. Clapp found through a study of 500 pregnant women that those who exercised delivered a healthier baby with a stronger fetal heart rate. Even more compelling is the fact that of the women who exercised, time spent in labor was shortened by about a third, with 65% of the women delivering in four hours or less. And when you’re in labor, every extra hour seems like an eternity.

The reality is that women have been active throughout pregnancy for centuries; there is no such thing as maternity leave (unfortunately) in most of the world. Exercising also seems to ease some common ailments, such as lower back pain and fatigue. However, there are some basic guidelines that should be followed:

• Start slowly. Even if you never exercised regularly before, a program can be undertaken safely. If you have been following a regular exercise regime, there’s no reason you shouldn’t be able to continue on the same level for the first trimester. The important thing is to listen to your body- if it feels like too much, take it down a notch. This is not the time to break your previous land speed record. Particularly if you suffer from morning sickness, be aware of your limits.

• Monitor your heart rate and breathing. As a general rule, your heart rate should not exceed 140 beats/minute. The fetal heart rate is tied to your own; if your heart is racing, your baby’s is too. A heart rate monitor, at around a hundred dollars, is a worthwhile investment. Most feature an alarm that sounds if you exceed the safe target range. If you feel breathless, which is common during the first trimester, slow down or take a break. The first three months are an adjustment period, when your blood volume is initially too low to accommodate both you and a growing fetus- this can result in breathlessness and faintness. Adjust your exercise levels accordingly.

• Avoid exercising at extreme altitude or in hot, humid environments. Now that summer is here, this is an especially important rule of thumb. Your body temperature affects the baby, and it is critical that neither of you becomes overheated.

• Drink plenty of water.

• As the pregnancy progresses, reduce the intensity level. This tends to happen naturally. Remember that even if you are exercising less intensely, the actual level of what you are doing is more difficult, due to the added weight of the baby.

• Be careful not to over-stretch. Early in pregnancy, a hormone called relaxin fills your system. This hormone induces hyper-flexibility in the joints and musculature, which allows for the expansion of the uterus and the repositioning of the pelvic floor. It is common for women to strain muscles and ligaments during pregnancy as a result of this new flexibility. It is still important to stretch after exercising- just know your limits and try not to exceed them.

• In the last trimester, avoid ballistic movements, such as jumping or running. The exercise community is divided on this one. My personal experience with clients has led me to believe that these motions can strain the pelvic floor, which is already supporting more weight than ever before. There are plenty of exercises that can be done without bouncing motions. I always believe that it’s better to be on the safe side.

• Do Kegel exercises religiously. The pelvic floor supports the bladder, uterus, and intestines. The added weight of the uterus during pregnancy can stretch out that floor, causing either the intestines or bladder to drop down. This is one of the reasons that so many elderly women suffer from incontinence. Prevention is the best medicine. Kegels involve contracting and releasing the PF muscles, similarly to stopping the flow of urination. Tighten and relax the muscle quickly several times a day.

Deciding which activities are best for you is highly individual. In the first trimester, almost any form of exercise (outside of contact sports and skiing) can be undertaken safely. During the later trimesters, running and cycling tend to become uncomfortable. Most of the women that I trained switched from these sports to swimming, hiking, water aerobics, and cross-country skiing. Every woman that I worked with lifted weights right up to the end. In my experience, the postpartum recovery period was dramatically easier for the women who exercised. I have one thirty-seven year old client who only gained twenty-two pounds during her pregnancy. Just five weeks after delivering a beautiful, healthy baby boy, she had already lost fifteen pounds and felt great!

Pregnancy causes so many physical and lifestyle adaptations, it can be overwhelming. The important thing is to be in tune with your body, and to focus on bringing new life into the world.

www.childbirth.org

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What is Belly Dance?

Belly dance, originally known as Raks-al-sharki or Baladi, is considering to be the oldest form of dance, having roots in all ancient cultures from the orient to India to the mid-East. In the Middle Eastern Arab and Mediterranean countries, each claim that Belly dance originated with them.
Oriental dance is uniquely designed for the female body, with an emphasis on abdominal muscles, chest moves and hip moves. It is firm, traditionally with bare feet connected to the ground. The dance is characterized by flowing, complex, and sensual movements, alternated with shaking movements.
Belly dancing is safe for women, men and children of all ages! It is a full-body workout that burns calories with little to no stress on the skeletal system. Long, deep breathing techniques are key to the dance, and to a very relaxed state.
There is a wealth of health benefits awaiting those who practice this form of dance.

Health benefits of Belly Dance

In our age of almost continuous stress, the delicate rhythms of belly dance as well as its traditional movements are easeful. The repetitive movements of the dance and the concentration needed to do them helps your mind filled with daily stress to relax. It’s hard to worry about your work schedule when you are thinking about getting that next step just right, or while making sure that you are in time with the rhythm.

During the dance, the movements of hip drops, circles, figure eights, and shimmies put the joints and ligaments in the lower back and hip through a full range of gentle, repetitive motion. This movement helps increase the flow of synovial fluid (nature’s lubricant) in these joints. When movements are done properly, the pelvis is tipped forward, or tucked somewhat; neutral positions that can help prevent lower back problems. Belly dance also helps relieve stress to the back, counteracting the almost constant compression of the disks that occurs from sitting lifestyle.

Belly dance movements improve blood circulation in the breast and buttock areas, tone muscles, bring focus to the mind, and build endurance. Shimmies also help to balance energy in the body, raising low libidos and low self-esteem. And shimmying is perfect for increasing the heart rate and burning fat. Spinning develops balance and coordination. Toned back muscles improve posture. Wrist movements help to alleviate stiff joints of the wrist, hands and fingers. Arm movements lift, circle, and pull away from the spine, aiding respiration by lifting the rib cage and diaphragm, stretching ligaments around the spinal canal, collateral ligaments and muscles around the elbows, pectorals, deltoids, trapezius and serratus muscles while toning the middle and upper back and shoulders. Exercising the arms, new belly-dance students are always surprised by much they have to use their arm muscles. Belly-dancers have to hold their arms up for long periods of time, and it actually takes quite a lot of strength to perform arm movements slowly and gracefully.
Head slides and head rotations can relax and tone neck muscles. Knees remain predominantly flexed like the spine, strengthening leg ligaments and joints, while building stronger leg muscles. Head slides and head rotations can relax and tone neck muscles.

Because a dancer is on feet while moving during the dance, she has a weight-bearing exercise. This can prevent osteoporosis and strengthen bones, and the overall toning will lead to an improved self-image. Note, belly dance is considered a low-impact exercise, meaning the risk of injury is minimal when movements are done correctly.

By the way, belly dance can burn app 300 calories per hour. This figure will vary, of course, depending on the intensity of your dancing. That is why, combined with a healthy diet belly dance can without a doubt be part of your weight loss program.

Listen to your body’s signals while dancing. Belly dance is a wonderful and pleasant way to begin to improve your living!

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Home Gym Buying Advice

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So you are thinking about buying home gym? There are several issues you should think about.

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• First of all, will you really use the equipment once you’ve bought it? Of course, your intentions might be the best, but having another space consuming dust collector in your apartment is not what you would like to have, right?
• Find the home gym that you will enjoy and feel motivated to use. The equipment should better be adjusted to different levels of fitness as you progress.
• Buy a quality barbell & Power Rack. You don’t want accidents when lifting weights overhead, on your back, above your chest. Pay a little more for quality. You only buy equipment once.
• Make sure you have sufficient space for the equipment you intend to buy – low ceilings may get in the way of weights.

The benefits of a home gym

• Home gyms generally concentrate on resistance work to build muscle (for men) and tone muscle (for women). Women should not fear developing huge muscles by doing weight training / resistance work as this is unlikely to occur – the male hormone testosterone is necessary to build big muscles. Ladies develop nicely toned muscles.
• Weight training reduces the risk of osteoporosis – brittle bone disease.
• When you gain muscle tone, your basal metabolic rate increases – ie you burn more calories even whilst sleeping as it takes more energy to maintain a blood supply to muscle than it does to fat.
• You will be able to tone all body areas including arms, chest, shoulders, legs, back and stomach.
• You will be able to exercise at a time to suit you. It’s particularly useful if you are restricted to the home or do not want to exercise in front of other people.
• Besides, more comfort, you cut expenses. One investment that would last for long time. And if you ever quit strength training, you can always sell your home gym equipment.
• You’ll win more time. No time lost waiting for the squat rack or bench. No time lost waiting in the showers. No time lost driving to the gym & back. Weekends, holidays & working shifts are no more a problem. You workout when & how you want.

Downside of building your home gym

• It’s an initial investment, you need space & you’ll have to motivate yourself.

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