Pullover

Try this exercise called the Pullover to strengthen your core and arms. Lie face up on the floor with your knees bent and your feet flat on the floor. Extend your arms overhead with a three- to five-pound weight in each hand. Contract your abdominal muscles and slowly lift your head, shoulders and back off the floor while simultaneously bringing your arms forward in an arc towards your knees. Hold for a second, then reverse to the starting position. Aim for three sets of 8-12 reps.

To make this pose a bit harder, just add a chest press. With your upper body lifted and arms in front of you, bend your elbows and lower the dumbbells toward your chest, then straighten your arms before returning to the starting position.

To make it easier, keep your head on the floor as you raise the dumbbells in an arc and bring them down to the floor so that your arms rest at your sides. Reverse to start.

Plank with Front Raise

This variation of plank is great for the shoulders and core! To begin, place a five-pound dumbbell in each hand and get into plank position. Your hands should be directly under shoulders and your palms should face each other. Pull in your powerhouse. While keeping your right arm straight, raise it to shoulder height. Return to plank position and repeat with the left arm. Aim to complete three sets of 8-12 repetitions.

Start a Plan and Stick with It

I'm sure that you have noticed that the pilates studios are filled with enthusiastic, health-conscious people who have made a commitment in the new year to better health and fitness. Chances are that you have also made a similar commitment and are well into your new routine and healthy habits, right? But how do you keep going when you're stressed, tired or sick? Prevent DOA New Year’s resolutions with the help of Flat Belly Pilates. Let Flat Belly Pilates help you get studio results in the comfort of your own home.

Book appointments online!

Balancing Act

Strengthen your core with this balancing pose! Begin this pose in a seated position. Bring your knees to your chest and balance on your bottom with your hands on the outside of your ankles. Lift your right ankle until there is a 90 degree at the knee. Then, lift your left ankle. Extend the the right leg and then the left leg. Your knees should be slightly bent. Keep a proud chest and push your shoulders away from your ears. Hold this position for 15 seconds. Build up to 30 seconds.

For other exercises and practice tips, purchase the Flat Belly Pilates: Beginner Pilates Guide and Practice Journal.

Setbacks

Recognize the following? You've promised yourself you'll keep up your fitness regime, but don't get round to going to the gym or find other things take priority.

Setbacks are common in any practice. A difficult pregnancy, an injury or illness, or an emotional upset can take the steam out of a once-joyful practice. There are times, too, when life just gets in the way. With all that you have to do (i.e. children to raise, aging parents to care for, jobs and chores to do), committing to Pilates practice isn't always easy. But even those of us with lapses of months or even years can make a successful return to the mat. By taking time to examine the reasons you stopped and your motivations for returning, you can ensure that this time around, your practice remain a permanent part of your life. Why not resolve to do something different about your resolutions to get fit and/or lose weight?

If it's been a while since you've seen your mat, try the following:

• Identify and address your reasons for having left Pilates, so those same issues won't thwart your attempts to return.
• Make adjustments. If a major life change precipitated the end of your Pilates routine, you may have to make significant alterations to succeed at a new start.
• Do not skip a scheduled workout. It’s a slippery slope. You skip one and soon you begin to miss two or three. Then, you’re not working out at all. Even when I don’t feel like it, I get in the car, go to the gym and change into my workout clothes. Once I’m there, I know that I will begin working out. Sometimes, just changing into my workout clothes changes my mood. Silly but true.
• Plan your workouts in advance. At the beginning of each month, schedule all of your workouts at once. Then, cross them off as you complete them. If any are left undone at the end of the month, tack them on to the following month. Make sure you have a contingency plan for bad weather and unscheduled meetings. You're more likely to work out if you have strategies to overcome obstacles.
• Jot down the details of your workouts. Note what works for you and what doesn’t, modify accordingly so that you will continue to work out consistently. Use the positive results as motivation.
• Set goals. Once you've explored your history, you can begin to specify your present intentions.

These are just a few ways to practice to successfully return to your exercise. For other great tips and exercises, be sure to purchase the Flat Belly Pilates: Beginner Pilates Guide and Practice Journal and visit the Flat Belly Pilates Blog frequently.

Waist Management

The bathroom scale is not a great indicator of fat loss because it measures water and muscle. For a better gauge of your progress, Tom Seabourne, PhD, the author of Athletic Abs, suggests that you place your fingers on your belly and inhale deeply. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall and pinch. You’re holding pure fat!

Rock a Better Body by Spring

If running in circles and crunching numbers is your best form of exercise lately, then give Flat Belly Pilates a try. Since we bring the studio to you, it's a great alternative to the studio or gym for busy professionals. Take advantage of our discounted offer below.

3 Pilates Sessions for only $135!

For a limited time, you may purchase three single pilates sessions for only $135! Three duet sessions may be purchased for a discount of $203 and group sessions are available for $243. To receive this offer, this coupon must be printed and presented in person at the time of purchase and payment must be made in full at the time of purchase. This coupon is transferable so please feel free to share it with family members and friends.

Schedule an appointment today!

Measure Your Progress

Measure your muscular endurance (how many times your muscles can contract without fatiguing) with the sit ups test. Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest. See how many sit ups you can do in 60 seconds. Repeat every 4-8 weeks to gauge your fitness progress.

At least once a week, remember to do 12-15 reps of exercises that use your body weight such as sit ups, pushups, squats and/or lunges. You can find it all in a pilates sessions.

Shop Your Closet

The economic forecasters insist on burying us in a heap of gloom. Put those thoughts aside, Sunshine!

I know that you would love new workout clothes to match your new attitude in the new year but just can't seem to justify it in this upside down economy. I suggest you shop your closet for great finds. Bring back the hot pink headbands, leg warmers and flashdance torn tops! Or maybe just your favorite, old college t-shirt and running shorts.

Besides, no one's judging you at the gym. They're happy to support you with your health and fitness goals. If you haven't been to the gym in awhile, trust me. For the most part, people only compete with themselves in the gym because we're all there for the same reason ... flat bellies!

So if a $50 sports bra and high tech t-shirts are just too much after succumbing to everyone's wish lists in December, shop your closet for something (almost) new. Enjoy and let me know if you do find those leg warmers!

MoBay!

I have just returned from an amazing teaching experience in Montego Bay, Jamaica! I was very fortunate to be able to have a working vacation that allowed me to do what I love and relax at the beach. This experience has allowed me to bring lots of energy to my practice and love for teaching back to Washington. And I think I’ll need it … I started with a 6 am session this morning. I work like crazy all day today and finish off with a 7 pm group yoga class. I’m starting the new year off with a bang! I already miss the sun, sand and jerk chicken.

If you need help getting flat belly ready for your vacation, just send me an email at ivory@flatbellypilates.com to schedule an appointment.

Effective Results

According to a study conducted at the Auburn University Montgomery in Alabama, pilates poses are superior to crunches for sculpting your midsection and uncovering your abs. Study results reveal that the teaser is especially effective because it activates 39 percent more of your rectus abdominus and 266 percent more of your external obliques!

Seated Tuck

Try this exercise to strengthen the core and hips.

Seated Tuck
Sit with your legs extended and feet together on the floor. Extend your arms straight out in front of you with your palms facing the floor. Lean back slightly and lift your legs a few inches off the floor. Pull your knees toward your chest while keeping your back straight. Return to the starting position without letting your feet touch the floor and repeat. Aim for 8-12 repetitions.

Looking for more helpful practice tips, health news and weight loss tips? Visit our bookstore to purchase the BellyBlog book or the Pilates Guide and Practice Journal!

Sick of DOA New Year's Promises?

Start a plan and stick with it. With the help of Flat Belly Pilates, you'll rock a better body by spring. Let Flat Belly Pilates help you get studio results in the comfort of your own home. Fifty-minute single, duet and group pilates sessions are offered. Discounts are applied to session packages and payment plans are available.

Book an appointment online with Flat Belly Pilates!

Happy New Health!

It's the new year. What small changes are you going to make towards better health and fitness?