The purpose of this month's core challenge has many benefits: 1.) To sculpt and define your arms hips and waistline: 2.) To activate the muscles that are responsible for stabilizing your shoulders, core and pelvis; 3) Strengthens your core and ankles; 4.) Tones up your arms, chest, back & shoulders.
Ladies, get ready to feel the burn. :)
This exercise is an awesome booty lifter and builder. Try them. You'll love them as much as my students do. :)
To do this exercise:
1.) Lay on your back
2.)Use a mini exercise band (green - medium tension or blue - heavy tension). Place the band lightly above both knees, on the lower thigh.
3.) Bend your knees and place your feet on a wall.
4.) Create a 90 degree angle at your knees and hips by placing your hips directly u dear your knees.
5.) Lift your hips into a bridge.
6.) Lift one foot off of the wall.
7.) Reach your raised leg straight and toward your head and keep stretching the band throughout the entire exercise.
8.) Lower and lift your hips, making sure to keep your bottom squeezed, your belly button drawn in toward your spine and your ribs closed.
9.) I recommend 20 - 50 repetitions per leg. 2-3 sets.
A total body toner, the Salamander is a great addition to your body weight training program.
To perform this exercise:
1.) Start with your feet hip width apart or slightly wider.
2.) Go into a deep (frog) squat.
3.) Place your hands on the ground (keep your wrist in line with the center of your shoulders).
4.) Walk out into a high plank position (like your about to do a push-up).
5.) Bend your elbows. Keep your elbows close to your body. Keep your elbows in-line with your middle finger.
6.) Touch your right knee to your right elbow then return the leg to the straightened position
7.) Repeat the movement on the left.
8.) Crawl your hands and torso back to the frog squat opposition.
9.) Stand to complete 1 repetition.
10.) I recommend 8 - 20 repetitions 3-5 sets.
Delight In The Difficulty Of Salamander & Get Stronger.
This exercise melts your muffin top and tones your hips and thighs.
To perform the exercise:
1.) Lay on your side with your arm out stretched reaching forward.
2.) Place your top hand behind your head for support
3.) Extend both legs out beneath you.
4.) Bend your bottom knee.
5.) Connect your entire underside to the ground, no spaces.
6.) Keep your outstretched knee facing forward throughout the exercise.
7.) Lift and lower your top leg as you bring your up and over to meet the moving leg,
8.) I recommend 20 -50 reps for 3-4 sets.
This exercise perks up your lower bottom giving it more shape and strength.
To perform the exercise:
1.) Get on your hand and knees
2.) Place the band over both heels
3.) Grap the band with both hands to reach the band out and hold it down.
4.) Lower your elbows to the ground, inside of the band
5.) With the band attached to your heel, extend one leg out.
6.) Return to your original position.
7.) Repeat this movement 20 - 40 times before switching legs
8.) I recommend 3-4 sets of 20-40 repetitions per workout.
Enjoy The Burn :)
The weighted step-up is an excellent core exercise for toning the hips and thighs, melting the muffin top, sculpting the arms, building core strength and improving your dynamic balance.
1.) Begin the exercise standing, with your weight of choice, infront of a bench at least 12 inches in height (or more, you can use a chair, etc)
2.) Hold the wieght at chest height
3.) step up on to the bench and then step down alternating sides
4.) Complete 30 to 50 reps on each leg per set
5.) Do between 3 - 5 sets of weighted step-ups per workout.
Candlestick is an amazing exercise that strengthens the side lines of the body. It melts the muffin top, firms up the middle and tones back fat. :)
The girls at the studio love this exercise because it:
-firms up the thighs
-tightens the inner thigh
-perks up the butt
-defines the abs
-sculpts the arms, back and shoulders
-stretches tight hips, chest and "slouchy" neck
1.) Lay on your back with your knees bent and your arms close to your sides
2.) Bring your heels under your knees with your heels lined up with the bones of your butt.
3.) Press the backs of your shoulders into the ground and suck your belly in and stiffen you middle.
4.) Squeeze your butt and tilt your pelvis back toward the ground
5.) Drive your hips up and slightly forward as you lift your butt off the ground (think knees over toes)
6.) Press firmly into your arms and foot as you lift your right leg out.
7.) Kick your right leg towards your head and lower the leg with out jostling your hips or upper body.
8.) Kick hard and fast (without breaking form).
9.) Repeat on the other side.
10.) Complete 10 - 30 reps @ 2 -3 sets per leg/ per workout
A fitness junkie from birth, Michele was destined to make exercise and healthy living her life's passion. For over 20 years, Michele has motivated many as a personal trainer, healed hundreds as a massage therapist, transformed thousands as a Pilates instructor, captivated countless as a Kettlebell competitor/coach and soothed the souls of several as a Birthing Doula. With an eye toward adventure and a lust for travel and all things active, Michele can't wait to take on the next 20 years.
What Our Clients Have To Say
Pilates 4 Women Only
3930 Utah St, Suite C
San Diego, CA, 92104
Michele has been my Pilates trainer for over a year now. Since working with her weekly, I have now regained the body I longed for after having three children. I am lean, happy, and feel strong and healthy. Her expertise regarding the body's structures is incredible. With each session I find myself more and more impressed with how easily she can alter the program to accommodate my particular needs of the day, and the results are truly amazing. She can motivate you beyond your own expectations but still never seems too demanding. I actually enjoy working with her immensely. All the compliments I get now are not too bad either! Give it a try with her, you will not be disappointed.