Don't Forget!

Don’t forget! Until June 30, with the purchase of a single session for individual, duet or group sessions, you may take $10 off the price. 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!

C'est quoi?

Pendant d’une séance de Pilates, on échauffe avec des étirements et synchronisation de mouvements sur la respiration pour déverrouiller et assouplir son corps. Suit un enchaînement de postures, debout, assise et allongée, qui optimisées par la respiration, permettent de solliciter intensément tous les groupes musculaires et améliorer en maintien, en solidité et en souplesse. Pilates redessine la silhouette, redresse le dos, affine la taille et favorise la perte de poids aussi. Pour l’information sur les cours particulier, téléphone 703.942.9726 ou visite Flat Belly Pilates sur http://www.flatbellypilates.com/.

We're Hiring!

Work with Flat Belly Pilates and share your enthusiasm for pilates!

Flat Belly Pilates is currently seeking a certified pilates instructor with comprehensive mat training and at least one year of teaching experience in single and group sessions. Power Pilates certification is preferred. Candidates must also possess current CPR certification and liability insurance. Candidates should be comfortable guiding clients through many poses with variations. Ideal candidates should be professional and enthusiastic as well as possess flexible hours and be willing to travel. To apply, email your resume to mail@flatbellypilates.com.

Pilateese

Dita von Teese, the biggest name in Burlesque since Gypsy Rose Lee, credits her hard work for her tiny waist to her workouts that include, of course, pilates! She says, “[i]t’s all corsets, Pilates and ballet classes. I train hard.” No doubt.

Joseph and Romana

Just saw the cutest video clip of Joseph Pilates and his protege, Romana Kryzanowska. What a treat for pilates enthusiasts! Enjoy.

Date Night

Regular practice allows you to reap the full benefits of pilates including a refreshing mind-body workout, decreased stress, development of strong core muscles, improved posture and strength, and increased flexibility and agility. Of course, consistent practice at home can be difficult when procrastination, distraction and skepticism come up. You may have the best intentions to practice but sometimes other things — family, school, and work commitments — derail your best efforts. So, be sure to make a date with your mat! The trick is gathering the momentum and practicing consistently. Allow Flat Belly Pilates to help you. Having a pilates instructor come to you makes you far less likely to miss a fitness session, making it more likely that you will achieve your fitness goals. Your trainer will design a regular program to suit your needs and lifestyle.

Book appointments online!

Double Leg Stretch

Begin this pose by lying on your back with your knees bent to your chest. Curl your head and shoulders off the floor. Then, lift your arms a few inches. Inhale and extend your arms and legs in opposite directions. Exhale and return to the starting position. Aim for six to eight repetitions.

Don’t forget to visit the Flat Belly Pilates bookstore for other practice tips!

Afternoon Practice

In addition to morning and evening appointment times, we have recently added afternoon sessions for your convenience. Now, you can get your pilates fix during lunch. Woohoo! To schedule an appointment, click here.

Pilatease

Teaser is difficult for everybody. When I first started practicing pilates, the roll up, saw and teaser were the most difficult poses for me. With consistent practice, they have become some of my favorites. It's tough but worth every bit of effort! Teaser results in incredibly effective results.

Begin in a sitting position by bending both knees and placing feet flat on the mat hip-distance apart. Hover both arms in front of you at shoulder height. Pull in your abdominal muscles. Inhale to roll down bone by bone. Exhale to roll up to the starting position. For a challenge, lift both legs into tabletop position or extend them out to a 45-degree angle.

Be sure to visit the Flat Belly Pilates blog often for other practice tips, health news and random ramblings about activewear!

Questions

Got a question about pilates? Don’t be afraid to ask! Post a comment or send an email to mail@flatbellypilates.com and we’ll answer your question in a future blog post.

Rolling Like a Ball

To begin this pose, from a sitting position, bend your knees and place your feet flat on the mat. Place your hands under your knees (or on your ankles for a challenge) and tuck your chin to your chest. Lift your feet and balance on your bottom. Inhale to roll back to the shoulder blades. Exhale to roll up to the starting position. Attempt to complete eight repetitions.

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Bright Deals for Gloomy Times

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. Before the end of the summer, you'll look great whether your deck chair is parked poolside or rooftop! Take advantage of our discounted offer below.

Until June 30, with the purchase of a single session for individual, duet or group sessions, you may take $10 off the price.

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 through our online appointment system. It is very simple and you can select the exact service and date you would like. Make your appointments at any time, 24 hours a day.

Scissors

Build core strength, increase flexibility and maximize overall stability with the scissors pose. To begin, lie supine on your mat with both legs to your chest. Curl your head and shoulders off the floor and extend your legs to the ceilling. Reach as far as you can on your right leg. Pull your right leg in for two pulses. Switch legs. Attempt to complete eight repetitions.

Don’t forget to visit the Flat Belly Pilates bookstore for other practice tips!

FAQ: What is BMI?

There are many ways to determine if a person is overweight, but experts believe that a person's body mass index (BMI) is the most accurate measurement of body fat for children and adults. Generally, adults with a BMI between 25 and 29.9 are considered overweight. Adults with a BMI greater than 30 are considered obese. Anyone more than 100 pounds overweight is considered morbidly obese. Nearly two-thirds of the United States population is overweight. Find out your status by calculating your BMI. BMI is calculated as weight (lb) / [height (in)]² x 703.

Example: Weight = 150 lbs, Height = 5'5" (65")
Calculation: [150 ÷ (65)²] x 703 = 24.96

BMI	Weight Status
Below 18.5	Underweight
18.5 – 24.9	Normal
25.0 – 29.9	Overweight
30.0 and Above	Obese

For more information, please visit the Centers for Disease Control and Prevention (CDC) and the NY Times BMI Calculator.

Rock and Roll

For a strong core, pilates is king! Pilates is a full-body workout that results in a longer, leaner looking you. Try these core-strengthening poses for a stronger core.

Roll Up

Lie on your back with your legs on the mat and toes pointed towards the ceiling. Float your arms above your head. Inhale and peel your head, shoulders and upper body off the mat bone by bone. Exhale and reach towards your toes. Inhale and exhale roll down with control to the starting position. Complete eight to ten repetitions.

Roll Down

Sit on the floor with your knees bent and feet hip-distance apart on the floor. Place your hands behind your knees and pull in your core so that your torso forms a C. Keeping your back rounded, inhale and slowly roll down as low as you can with your feet firmly planted on the floor. Exhale and return to the starting position. Aim for eight repetitions.

Don’t forget to visit the Flat Belly Pilates bookstore for other practice tips!

Suit Yourself

Now that you’ve done all those belly flattening pilates exercises, don’t be afraid to show off all your hard work this summer with one of these great swimsuits below. Just add water!

Your hard work will definitely be noticed in this Ondademar bikini. I love this ruffled, tube bikini for its flirty, fun character. It is available for $163 at ondademar.com.



This itsy, bitsy, teeny, tweeny, polka dot halter bikini set is available from Victoria’s Secret for only $29.50! Every woman should own a polka dot bikini. Stock up at victoriassecret.com.

The gathered fabric of this La Blanca by Rod Beattie swimsuit creates a flattering silhouette, boosts the bustline and its deep V neckline creates the illusion of lots of cleavage. Buy online at nordstrom.com for $117.

Ready, set, swim!

Well Armed

To ensure that you’re well-armed for summer, Flat Belly Pilates suggests trying the following plank pose variations to spice up your pilates workout. You’ll have Michelle Obama’s arms before the end of the summer!

Plank with Arm Lift
Begin in plank position with your forearms and toes on the floor. Be sure to pull in your core and keep your body lifted. Your body should be in a straight line. Brace your abs and shift your weight to your right forearm. Extend your left arm in front of you and hold for five seconds. Slowly bring arm back into the starting position. Repeat with your right arm. That’s one rep. Complete two to three sets of eight repetitions.

Side Plank with Rotation
In a right-side plank position, brace your abs and reach your left hand toward the ceiling. Slowly tuck your left arm under your body and twist forward until your torso is almost parallel to the floor. Return to the side plank. Complete two to three sets of eight repetitions on each side.

Shoulder Bridge Modification
Begin by lying on your back with your right knee bent and your left leg extended. Rest your arms on the floor alongside your body with your palms facing down. Lift your hips off the floor until they form a straight line from your shoulders to your left foot. Hold and then return to the starting position. Complete two to three sets of eight repetitions on each side.

Don’t forget to visit the Flat Belly Pilates bookstore for other practice tips!

The Right to Bare Arms

No matter which party you belong to, we can all agree that Michelle Obama has the right to bare arms! Everyone seems to be talking, tweeting and blogging about her famous, summer-ready arms. I guess the right to bare arms will always be a hot topic.

If you'd like to have arms like Michelle Obama for summer, you're in luck! Flat Belly Pilates introduces a three-session package. Save $30 with the purchase of the single three-session package! In one weekend you could begin to decrease stress, strengthen your core (and arms!) and improve your posture.

To schedule an appointment, visit Flat Belly Pilates. I look forward to working with you this summer!