Tag: Core exercise

Pilates For Climbers

August 4, 2013

Pilates is an exercise method created by Joseph Pilates during the 1920s.  Pilates taught his students to develop strength in the center of the body.  He called this center, the powerhouse.

Once the powerhouse is strong, muscles are balanced, movement becomes efficient, our postures improve, aches and pains disappear.

Climbing is an exhilarating sport where flexibility helps you reach further, while muscular strength gives you the ability to manoeuver through tough spots.

The margin for error is narrow.  Taking a fall may cause injury, or loss of life. No one wants either.  Strengthening your core with Pilates makes you a dynamo of balanced power.

If you’re thinking about taking up climbing, or are already involved, why not be sure your body is fully prepared for the challenges ahead.

Pilates gives you the upper edge on becoming a successful climber, rather than a quitter or someone who is frequently injured.

The skills you need for climbing are inherent in Pilates: concentration, breathing, focus, control,  precision, flow and stamina.

Designed to create mobility and strength, the Pilates method of exercise, teaches mind over muscles, to be as supple as a cat, not to sacrifice knowledge to speed, breathing through all movement, and concentrating on correct form.

Copyright 2013 Irene Pastore and Blue Moon Personal Training

Exercise Of The Month: December 2012

December 2, 2012

PILATES UPWARD PLANK

Pilates Upward Plank
Pilates Upward Plank

Type: Stabilization Bodyweight Exercise

Level: Intermediate.  Requires considerable strength when performed correctly.

Equipment: Non-skid mat.  Sneakers optional.

Correct Form

  • Shoulders are higher than the hips, while the hips are higher than the knees, and the knees are higher than the ankles.
  • Do not sag.  Maintain one long line from shoulders to ankles.

Variation: Turn palms outward if the inward position is uncomfortable for your wrists.

Cautions

  • If you have carpel, or sensitivity in  your wrists, this exercise may feel very uncomfortable.
  • Do not attempt this exercise if you experience pain.
  • Do not throw your head back.

Muscles Worked: Triceps, Hip Flexors, Abdominals, Trapezius, Rhomboids, Teres Major, Latissimus Dorsi.

How To Perform Pilates Upward Plank

  • From a seated position, turn palms toward body.
  • Bring chin toward chest.
  • Exhale and lift up balancing on heels and hands.
  • Lower down to start position.
  • Repeat exercise for 8 to 10 repetitions.

The exercise described in this post is informational, and not meant to replace the guidance of a personal trainer in a live setting.  Exercises performed incorrectly may result in injury.

Copyright 2012 Irene Pastore and Blue Moon Personal Training

Yoga or Pilates: What’s The Difference?

October 16, 2012
Yoga Class In Downward Dog Pose

Yoga and Pilates share similarities, but their philosophies are not the same.

  • Yoga and Pilates are categorized as Mind/Body disciplines.
  • Shoes are not worn during Yoga or Pilates.
  • Yoga poses and Pilates exercises are performed on a mat.
  • Yoga and Pilates emphasize breathing.
  • Many of the Yoga poses and Pilates exercises look very similar. Continue reading “Yoga or Pilates: What’s The Difference?”

How To Exercise Your Core

July 7, 2012

Your core muscles stabilize your upper body and pelvis, keeping you upright and balanced. They also help maintain healthy postural alignment, and prevent low back ache.

A weak core can lead to falls in older adults.  If you participate in winter sports, that require balance, you should be strengthening your core.  Walking in high heel shoes is a real challenge to stay Continue reading “How To Exercise Your Core”

Strong Core Muscles Can Save Your Life

July 3, 2012
STRONG CORE MUSCLES = LIFE INSURANCE

Do you remember Dr. Robert Atkins?  Incase you don’t, he was a cardiologist who created the controversial Atkins Diet.  He died in New York City, on his way to work, in April 2003.  I always thought the way he died was ironic. The day after a spring snowfall, he slipped on an icy sidewalk, hit his head, and suffered severe head trauma.  He died a few weeks later. Continue reading “Strong Core Muscles Can Save Your Life”