Video: Total Body Bootcamp 15-Minute Beginners Pilates Workout

This workout will help tone your abs, arms, legs, butt, and basically your whole body - with classic Pilates mat moves (no equipment required, although you may want to use a yoga mat).

She demonstrates both modified beginner versions, as well as the regular full version of each exercise, so this is a great workout for beginners, or Pilates enthusiasts who want a quick toning workout you can do just about anywhere. And Cassie's signature positive attitude makes this feel like fun even while you're working hard.

Grab a mat and let's get toned!

Total Body Toning for Beginners | Pilates Bootcamp With Cassey Ho
It's my first episode on LIVESTRONG Woman, and ...


More Fun Pilates Workouts to Try:

   

Book Review: Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence

It isn’t that often that a truly new fitness idea comes around, but with Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman and Peter Park, you’ll find a totally new approach to improving your health and fitness.

Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence

This book is the collaboration between two fitness and wellness experts that teamed up to create a fitness book that focuses on strengthening the back instead of the abdominal muscles to enjoy true core fitness.

Peter Park is one of the top fitness trainers in the United States and has worked with top athletes and celebrities including Derek Fisher, Lance Armstrong, and Kelly Slater. He is the co-owner of Platinum Fitness Summerland and has over 20 years of experience in the fitness industry.

Dr. Eric Goodman is a chiropractor who also works as a strength coach and personal trainer. His understanding of the back has led him to create a program that improves the body’s ability to heal and move with ease.

This dream-team of exercise scientists brings a new approach to fitness that helps create more flexibility, improved endurance, along with more power. If you’ve been disappointed by fitness programs that leave you feeling unbalanced and in pain, this program can teach you techniques that will turn those problems around.
You don’t have to be a body builder to know that fitness can be difficult. Many programs that focus on core fitness focus only on the abdominal muscles. The idea is that by strengthening them you’ll improve your fitness.

But with Foundation: Redefine Your Core Conquer Back Pain, and Move with Confidence, you’ll find an approach that focuses instead on the back. By strengthening this area of the body you’ll have fewer problems with balance, back pain, and you’ll strengthen your entire body.

Often people who have back pain have a very tough time getting in shape. In spite of doing sit-ups and crunches, they never can seem to get relief. But by using the exercises in this book, you can become free of the pain and actually improve your fitness levels.

People who have had back injuries, surgery, and other back problems will be able to follow these easy instructions to strengthen the back and alleviate pain. Having a strong back creates a foundation upon which the rest of your fitness can be built.

If you’ve ever experienced back pain you know that it can affect the way the rest of your entire body moves. And back pain can be chronic, persistent, and debilitating. But by following a program of strengthening and stretching the back, you can have relief and be able to move with freedom once again.

When you’re getting started with an exercise program, you can quickly burn out - especially if  you experience pain and injury related to your back. But with this program you’ll experience the opposite – less pain and more flexibility.

As you follow the Foundation program you’ll gain balance and strength, and exercise will actually become easier for you. With a solid foundation and understanding of musculoskeletal structure and fitness, these two experts present a whole new way of becoming fit. By strengthening the back, all fitness areas become feasible.

In this book, not only will you learn the roots of back pain and dysfunction, but you will also learn how to fix these issues. The book includes tons of information, but probably the most valuable part for me was the workouts.

The book includes 3 different workouts - the Basic Workout of 5 basic exercises for beginners to help strengthen your back and core, the Moderate Workout of 7 exercises to further strengthen your back, reduce pain, and prevent injury, and the Intense Workout - 10 exercises that help improve on the foundation that you have built in the previous sections. Each exercise is accompanied by detailed photographs and instructions that are clear and easy to follow.

The book also includes some bonus exercises that you can add into your routine when ready, and create a healthy lifestyle to achieve true fitness and health.

Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence is a great book for anyone who wants to get in shape but struggles with issues of back pain and imbalance.

With this book you can learn exercises that strengthen your core by focusing on your back. When your back is strong and healthy, all fitness activities become easier to perform and you can truly improve your fitness and wellness.

If you have a job that requires you to sit all day, have a lot of stress, or have experienced an injury or surgery, this book can help you to get the relief you desire. It goes beyond traditional exercise programs to create a program focusing on strength and wellness for your back.

You’ll also benefit if you want to get in shape, but pain has kept you from doing so. Many people who have followed this program find that their back pain has completely disappeared allowing them to improve their fitness for life.

This approach is based on science and the experience of two industry professionals who really know what they’re doing.

You can have Foundation: RedefineYour Core, Conquer Back Pain, and Move with Confidence delivered to your home, your Kindle or Kindle reader and you can find it here on Amazon.com.

Video: High-Intensity Bodyweight + Core Cardio Workout

This challenging workout from PopPilates compliments your Pilates program with some core-focused cardio. There are 10 exercises - each one is done for 50 seconds, with 10 seconds of rest between each set. With a strong focus on the core, this workout also targets the upper body, lower body, glutes, and more - it's less than 15 minutes long, but don't think that means it's easy!

For a longer routine, repeat twice for a total of 30 minutes, or 4 times for an hour-long fat-blasting ab-ripping workout.

Note: This is an intense workout. If you are not sure you are fit enough to attempt this workout, you should consult your doctor or trainer before doing so.

Grab some water and a couple of towels and let's work out!

POP Pilates: BODYPOP! HIIT Bodyweight Workout
This is one SUPER INTENSE bodyweight workout created by fitness instructor Cassey Ho. HIIT (high intensity interval training), card...


(Note: If the video does not appear above, please click the link to view it.)

The #1 Fitness Trend for 2015 (Free Giveaway!)

I'm back with a special gift for you this week! Around this time of year, many people may start falling behind already on their New Year's fitness resolutions.

That's why I've put together a FREE e-book for you, on the top fitness trend for 2015, and how it can help keep you on track to achieve your fitness and weight loss goals this year!

This exciting "new" fitness trend has actually been around for thousands of years. It's one of simplest and most effective forms of exercise, and it can be done by anyone - men or women - of any age.

 In this special e-book, you'll learn exactly how this unique form of exercise can help you lose weight, improve balance and flexibility, and tone and strengthen your entire body - all in just a few minutes per day.

Click Here to Download Your FREE E-Book Now & Find Out How This Special Form of Exercise Can Help You Lose Weight & Get In Shape Fast! 

 It also improves heart and lung capacity for a stronger, healthier cardiovascular system, builds core strength, reduces risk of injury, helps combat back pain, and improves posture.

Plus, it's never boring! There are literally hundreds of exercise variations you can do - and best of all, you can do them just about anywhere - no expensive equipment or gym membership required! This means it's perfect for the busy person who is always on-the-go.

The e-book even includes 13 exercises you can do anywhere. Whether you're traveling, at home, or just want to take a quick break from sitting at your desk, you can do a few of these simple exercises and help improve posture and strength instantly.

Don't let your fitness goals fall by the wayside this year! Get on board with the #1 fitness trend for 2015, and get fit fast.

Just Click Here To Download Your Free E-Book Today... 

To your health  - in 2015 and beyond,
Rose.

Video: Pilates Rehabilitation Exercise for Shoulders

Pilates is a great form of exercise for rehabilitation from injury. This short video shows you a great exercise for rehabilitating shoulder and rotator cuff injuries, but it's also great for those wanting to improve their shoulder strength. Whether you have shoulder problems or just want to increase your shoulder strength and function, you may want to add this one into your exercise rotation.

Be sure to pay attention to proper form and function as demonstrated and described in the video.

Go slow, and focus on core and breath control, and as always, pay attention to your body and how you feel.

How Pilates Can Help the Disabled

Pilates is a form of about five hundred exercises that Joseph Pilates publicized. This form of exercise was inspired by calisthenics, yoga and ballet.  These exercises work to improve full-body flexibility, strength, and balance, with a strong focus on the core muscles.

Pilates is not only a great physical experience that is designed to strengthen the body and the muscles of the core, it also focuses on proper breathing.  Good breathing will promote better blood flow in the body, and improve circulation and immune function.

Pilates instructor (Photo credit: Wikipedia)

Since the 1920’s when Joseph Pilates first invented these exercises to help injured athletes, dancers and later war veterans, Pilates has been adapted to help people of all ages and fitness levels, and it often works very well to help people with various physical disabilities gain strength and flexibility, and sometimes even improve their physical condition.

Pilates is a non-aerobic form of exercise that will help strengthen your body, as well as your concentration and focus.  The movements are meant to be a lower impact form of exercise and focus your on the perfection of each movement instead of how many reps you do. 

The Pilates exercises you learn will give you better flexibility and increase your muscle strength.  You will especially find that you gain better abdominal strength and lower back strength, as well as help for your hips and butt. 

Another benefit of Pilates is that it balances the body and the muscle strength on both sides of the body and gives you more control of the back, arms and legs. Another important advantage is that you will improve your stabilization of the spine, which gives greater awareness of posture and improved physical coordination and balance.

Pilates can help you strengthen the back, shoulders and neck too.  Many doctors have found that Pilates can help rehabilitate people with joint and spine injuries. However, the exercises need to be done correctly in order to reap the benefits and prevent injury. Seeking the guidance of a certified Pilates instructor when starting out is recommended - especially if you have a physical disability.

And while Pilates is a very low impact form of exercise, it is still important that if you have a pre-existing medical condition that you talk to your doctor first.

Video: Standing Pilates for Flat Abs - 12-Minute Bodyweight Workout

This short Pilates workout focuses on strengthening and flattening your abs and core muscles, using bodyweight only. This is a standing workout, so you need no equipment at all - not even a mat. You can do this anywhere - it's a great quick workout to do while traveling! 

These standing versions of classic Pilates moves will help you build a strong core, and protect your back muscles. Go slowly, and pay attention to your form and balance throughout the workout. This one will really get your abs burning, and give you a great core workout in just 12 minutes!

Standing Pilates for Flat Abs: 12-Minute Bodyweight Only Workout
Skip the crunches and floor work and mix ...



Click Here for More Great Pilates Bodyweight Workouts...

The Benefits of Pairing Bodyweight Training with Pilates

Bodyweight training is a method of exercising that takes less time, but produces better muscle definition than hours spent working out with other methods. You don't have to take part in countless repetitions and you don't have to spend money on exercise machines that you don't need.

Don't believe that myth that all of the ads say - telling you that you have to spend months at the gym to get a great looking figure. Many of these ads are paid for by gyms, so of course they're going to push a long-term membership.

Bodyweight training is simple because it takes exercise back to the basics. It's just you and your body - that's all you need. It's often hard to find the time to exercise - even if you have good intentions of doing exactly that.

(Photo credit: Wikipedia)

With all of the responsibilities that you have, you just don't have that much time left over. It's understandable that you'd want to spend the time relaxing (or with your family) instead of working out.

But with bodyweight training, you don't have to choose between something you want to do and exercise. It only takes a few minutes, not hours, to get into shape. You can use your own body's resistance - and if you want to - items like a Boku ball that can enhance your body's resistance.

Bodyweight training is great for problem areas that other exercise methods fail to address. If you've been trying to exercise and work out a certain area of your body, but don't see changes, there's a reason.

Most exercise routines don't produce visible changes. They don't, because your body gets used to the routine that you're doing. So even if you're churning out 100 sit-ups, you're not going to see the ab changes you're looking to get.

That can all stop if you're doing bodyweight training in something like the 45-Day Pilates Melt Down. With this system, you can do bodweight workouts with a Pilates emphasis.

It means that you get to burn fat and gain lean muscle with one workout system. Best of all, you don't have to do hundreds of reps to get there. And there are additional benefits.

Using Pilates helps stimulate the feel good endorphins. This helps keep your moods up and helps you deal with stress. Stress is one of the leading factors in overeating or in comfort eating.

With this system, you get guidance on two separate levels. One is for beginners and one is for people already accustomed to exercising who are familiar with Pilates. The six weeks of this system includes the foundation, the core and the sculpting phase.

The 45-Day Pilates Meltdown Program