[Video] 15-Minute Pilates Butt & Thigh Workout

On Tuesday, we shared 8 exercises to help tone and strengthen your legs, but if you don't much care for squats and lunges, try this Pilates workout instead. In only 15 minutes, you can help tone, tighten, and strengthen your butt, thighs, and more - no lunges required!

All you need is a mat for this workout, so you can do it just about anywhere. Throw this one into your rotation for great legs fast!

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:

   

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.)

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...

Video: New Year Fitness 12-Minute Pilates Workout

This quick 12 minute workout can fit into your busy schedule no matter how busy this year turns out to be for you! These are 6 exercises you can do just about anywhere, and they provide all the great stretching and strengthening benefits of Pilates to give you lean, toned, strong muscles that can support you in all of your other workouts. Tone your abs, glutes, thighs, arms, shoulders, and more with this short but effective workout.

Make a resolution today to visit this blog every week for a new workout, and we promise to continue to bring you fun, quick workouts that can keep your fitness goals on track throughout 2015 and beyond!

New Year Fitness Pilates Workout - Kristi Cooper
http://www.pilatesanytime.com - We are all very busy and this workout is easy to fit into anyone's schedule. This video highlights exercises that you can do ...

Video: 30-Minute Yogalates Workout

This is a fun, flowing, fairly fast-moving but not too challenging Yogalates workout combining yoga poses with Pilates and dynamic movement for an excellent full-body workout. The workout is designed to stretch and strengthen your entire body from head to toe. All you need is a yoga mat, and if you are not very flexible, you may want something to use as a block.

Grab your mat, and let's work out!

Yogalates Moon Flow Part 1 with Liz Brandt
Yogalates is a fusion of yoga and pilates combined into one powerful work out. For this work out I took a basic moon flow and added extra poses and movement ...


Check Out More Fun Workouts With the Benefits of Both Yoga & Pilates:
   

Review: Stronger Seniors Core Fitness Workout

Whether you're a senior, or just someone recovering from an injury and and you find some workout programs have too much impact on your joints or you have physical challenges that make traditional exercise programs difficult, the Stronger Seniors Core Fitness program is a great solution.

This is a DVD fitness program you can enjoy in the privacy of your own home. But what you’ll find is unique about it is that all of the exercises are performed while seated in a chair, so you won’t have to worry about any impact on your joints.

While there are several different Stronger Seniors workouts, this particular program is designed to help you improve the strength of your abdominals. In addition, you’ll find that you take pressure off of your lower back and you experience better posture and balance. You’ll also learn the best breathing techniques while you exercise.

It’s important as you age that you continue to exercise your body. Exercise has been shown to improve mobility and decrease the risk of developing chronic diseases. If you have a chronic disease, in some cases, exercise can help to alleviate symptoms and even reverse it.

But if you’re experiencing problems related to aging such as arthritis, heart disease, or osteoporosis you may have a hard time with exercises that require walking, jumping, or anything that puts pressure on your joints.

This workout program is free from impact but will help you to strengthen the muscles of your body that help you to stay balanced and pain free. With a stronger core you’ll find it easier to perform your daily tasks and possibly even enjoy exercises such as walking or riding a bike.

If pain or a lack of fitness has kept you from enjoying activities, this program can help you to get back the strength that you’ve lost. You’ll find that it improves the way you feel and helps you to be more independent.

This program uses principles from Pilates to create a core strengthening program perfect for seniors or people with disabilities. Core strength is critical, but many Pilates exercises call for a wide range of flexibility that many people just don’t have.

As you practice the exercises on this DVD you’ll see that they meet you where you are. You can do all the exercises from the comfort and stability of a chair. You won’t have to risk impact or injury as you work to get fit.

There’s also an emphasis on the connection between the mind and body that will help you to have even better success as you work toward fitness goals. With the Stronger Seniors Core Fitness Chair Exercise Program you’ll get stronger, develop better balance, and be able to manage stress better.

Click Here to Get Yours on Amazon.com, and give it a try today!

Video: Cardio Yoga Pilates Fusion Workout

This week's fun and energetic workout combines exercises from yoga and Pilates with cardio and kickboxing moves to strengthen your core, burn calories, and tone your entire body. This full-length intermediate-level workout is done in three circuits, so if you only have time for 15 minutes, you can just do one round, or two for 30 minutes - or do the full 45-minute workout for maximum calorie burn.

It does include a warmup and cool down, and you won't need any equipment although you may want to have a yoga mat.

Full 45 min workout video - Pilates, Cardio, Yoga, Boxing Fusion
A new and innovative high energy, explosive cardio-pilates workouts. This particular routine is led by Jennifer Menzer & Susan Reardon and is a breath taking...


Try More Fun Fusion Workouts!
   

3 Fun New Fitness Trends

If you are tired of your usual exercise routine, why not try something new to keep your workout fresh and interesting? Trying a new workout will allow you to keep challenging your body. Here are 3 fitness trends you may want to try:

Run Yoga Fusion Class. (Photo credit: Carolyn Coles)

1.) Fusion Classes- aerial yoga, piloxing, cardioga, poolates and kayoga are just some of the newest fusion classes we have today. These combo workouts are conceptualized to get the body working in ways it wouldn't otherwise. If you think your current workout routine is not doing enough for you then you absolutely need to try a fusion class.

Let's say you are an avid spinner and you are missing a strength component, you can take a class that uses resistance bands and free weights to train a wider muscle group. Pick a class that has one of your favorite or current workouts in the name. If you are already doing yoga then try a yoga fusion class such as aerial yoga, piloxing (boxing with Pilates) or yogalates.

2.) Dance Fusion Classes- Zumba and Masala Bhangra are great for those who are looking for a fun way to burn the calories. Luckily, they are not the only way to dance away the excess pounds. You can try hip-hop, jazz or striptease aerobics.

If you want a class that incorporates resistance training into different dance routines then you may want to consider house party fitness. There is also a new fitness trend called Pound which is a fusion of cardio, pilates, plyometrics and isometric movements.

The 45-miunute class will help you burn 600-900 calories per hour. With this dance fusion class, you use weighted drumsticks and rhythm to achieve a full body cardio jam workout.

 (Photo credit: Wikipedia)

3.) Wellness Coaches- fitness doesn't stop in regular exercise and a healthy diet. Staying fit is a lifestyle and if you are serious about it, you may want to consider seeking the help of a wellness coach. They offer guidance on long-term changes that you can make so you can enjoy a healthy lifestyle for good.

The one-on-one approach is similar to that of personal trainers. The only difference is that a wellness coach looks at your lifestyle and habits holistically. They will then determine what strategies will help you achieve your fitness goals. Ask your doctor or personal trainer if they can recommend a wellness coach. Before meeting with a coach, make sure you are ready to commit to making positive changes in your life. A coach can only help you get where you want to go - they can't make you do something you're not committed to.

Video: Yoga Booty Ballet Goddess Booty Workout

If you've never tried Yoga Booty Ballet, you're in for a treat today, as we're sharing a great workout from the hit series. This 25-minute workout focuses on - you guessed it - your booty! Like other workouts in the series, this is a full workout that starts with a short warmup, and ends with a cool-down and stretch period.

This is a good workout for all fitness levels, and no equipment is needed but an exercise mat. This energetic workout combines moves from yoga, Pilates, and more to hit all the different muscles of the backside from different angles and give you a strong, shapely butt and a strong core.

Enjoy, and have a great 4th of July weekend!

YOGA BOOTY GODDESS BOOTY


Try More Fun & Effective Yoga Booty Ballet Workouts:
   

Video: Super-Slimdown Pilates/Yoga Blend Workout

This is a really fun workout that combines power yoga moves with strengthening and core exercises from Pilates in a flowing routine that keeps your whole body engaged.

All you need for this one is a yoga mat, so it can be done pretty much anywhere. The workout includes a warmup and cool-down with stretching, and beginner modifications for most of the exercises are included in the demonstration.

* Remember to use caution when beginning any new workout. Listen to your body to avoid injury, and if you are at a low fitness level, you may wish to consult a personal trainer or physician to be sure you are in good enough shape to attempt this workout.
 
Super SlimDown: Pilates Yoga Blend
Super SlimDown: Pilates Yoga Blend: If you want a slim, sleek, toned body, this is the workout for you. Pilates is great for creating long, lean, sexy muscle...

3 Mind-Body Exercises That Benefit Your Heart

One of the best ways to ensure good heart health is to engage in exercises that focus on the mind and the body. Most of us think that a good physical health is the only indicator of a healthy heart. However, research shows that our mood, stress levels and general outlook in life have major effects not only on the body but the heart as well. Simply put, preventing heart disease requires you to exercise regularly, make smarter food choices and engage in activities that reduce stress.

Here are 3 mind-body exercises that can improve heart health:

Yoga (Photo credit: natalielucier)

1.) Yoga- Hollywood celebs like Jennifer Aniston, Adam Levine and Michelle Williams are all hooked on yoga for a good reason. This practice relaxes the mind and body by using different disciplines, poses and breathing techniques. One of the key goals of yoga is to help a person achieve a state of peacefulness. Practicing yoga regularly can help you manage stress and anxiety effectively.

People who lived in the ancient times used yoga to improve their tranquility and spiritual insight. Today, people are also seeing its other benefits to one's health. According to some studies, yoga can help lower blood pressure, increase lung capacity, promote blood circulation and improve respiratory function and heart health.

Pilates Class (Photo credit: heraldpost)

2.) Pilates- this form of exercise was developed by Joseph Pilates. His desire to overcome physical limitations through physical fitness gave birth to the concept of Pilates- leave the body invigorated rather than drained of energy. The main objective of this discipline is to balance flexibility and strength. It focuses on uniting the mind, body and spirit through natural movements.

Unlike traditional cardiac rehabilitation programs, the exercises involved in Pilates significantly improve functional capacity in patients with heart failure according to some studies. A 16-week study was conducted to prove the effectiveness of Pilates in improving heart health. Patients with heart failure did Pilates in combination with 30 minutes of aerobic exercises. The result was lowered resting heart rate and improved oxygen levels in the blood.

Tai Chi (Photo credit: Nney)

3.) Tai Chi- this exercise is also known as moving meditation. It combines slow, controlled movements with mental concentration to help you focus. Tai Chi challenges the body and it improves life energy flow. Research suggests that this form of exercise can improve heart function. It can also lower blood pressure and stress levels.

Tai Chi is perfect for those who are looking for a low-impact exercise that do not put a lot of stress to the muscles and joints. It is generally safe for all ages and fitness levels. You do not need any equipment to practice Tai Chi and you can be indoors or outdoors.

These three types of exercise provide great benefits for both the mind and the body - both of which promote overall health and a strong, healthy heart. Plus they are a lot of fun, and make you feel great!

Video: Bikini Body Pilates Workout

Get that body bikini-ready just in time for summer with this great Pilates workout from FitnessBlender! This one hits abs, thighs, and glutes, for a flat tummy, and firm legs and booty to show off on the beach this year - all in under 30 minutes. Do this one a couple of times a week for the next couple of months, and you'll have long, toned muscles by summer! 

There is no warmup or cool-down included in this workout, so you will want to add this on your own - especially a cool-down, as the workout starts off fairly gentle so you can ease into it gradually. As with all FitnessBlender workouts, this one offers great verbal instructions on form and breathing, along with the demonstration.

Bikini Body Pilates - 27 Minute Abs, Butt and Thighs Pilates Workout by FitnessBlender.com
Full routine info @ http://bit.ly/144J2Vo

Video: Fat-Burning Cardio & Pilates Combo Workout

This awesome workout combines intervals of fat-burning cardio moves with strengthening and toning Pilates exercises for a full-body workout that meets all your daily requirements of both cardiovascular exercise and strength-building.*  It's fast, fun, and challenging, and the interval format boosts metabolism and eliminates boredom!

No equipment is necessary, although you can intensify some of the exercises using a set of dumbells if desired.

A warmup is not included, but due to the format of this workout, you can just ease into it and use the first couple of sets as a warmup. There is a 10-second break between each exercise for transition and rest. There are also a couple of active rest breaks throughout the workout.

(* Note: As with all exercise programs, if necessary, consult your doctor before beginning, especially if you are at a low fitness level.)

Fat Burning HIIT Pilates Workout - 35 Minute Pilates and HIIT Cardio Blend
Calorie burn & more @ http://bit.ly/1chfNkn Lose 16-24 lbs in 8 weeks using our free workout videos - find out how @ http://bit.ly/13EdZgX

Video: Pilates Abs & Obliques Core Workout

Pilates is an excellent form of exercise to build a strong core, as it focuses constantly on the core muscles regardless of what exercise you are doing. This video however focuses specifically on your core. This short (17-minute) core workout works all of your core muscles to build strength and stability, and help prevent back pain and injury, as well as improve your posture and appearance of your abs and waist. Done on a regular basis, this one can really make a difference to your balance and posture.

Be sure to pay attention to the verbal instructions for proper technique, and watch the demo through at least once before you do it yourself. This is a progressive workout, meaning it starts off easy and gradually increases the challenge with each exercise, so you don't really need to warm up first.

Give it a try, and feel those abs burn!

Pilates Core Series Workout - Fitness Blender Pilates Abs and Obliques Workout
Click here http://bit.ly/rRFe0L to find out how many calories this workout burns, & what it's benefits are. Lose 16-24 lbs in 8 weeks with our free videos - ...
 

More Pilates Workouts to Strengthen Your Core: 
     

Runner's Exercises for Your Off Days

Many runners like to run as often as possible, and some might even run every single day if they could. But most know that they need to take at least one or two days off from running each week to keep themselves fresh and injury free. So what’s the best way to work out, or even simply be active, during those “off days” from running?

Muscles of the gluteal and posterior femoral regions. (Photo credit: Wikipedia)

One popular approach is to find an activity or workout which uses muscles that aren’t the primary running muscles. This concept is often referred to as “cross-training.” For example, some runners will head to the pool and swim laps on their off days, which gives them an upper body and aerobic workout, while allowing their leg muscles to rest somewhat. Even some activities that rely heavily on the leg muscles, such as bicycling, can be considered cross-training for runners because they involve a different motion and use different muscles within the leg than running does.

Another approach is to forego the aerobic activities altogether on the off days and focus on strength and flexibility. Because of the repetitive nature of running, many runners suffer from muscle imbalances that can lead to an increased risk of injury. By dedicating time to exercises that strengthen core muscles, for example, runners can maintain better posture as they get tired later in their runs, which will keep them faster and help them avoid injury.

Many runners also suffer from chronic tightness in their leg muscles. Over time, muscle tightness can lead to poor form and increased injuries. Stretching exercises can help to open up muscle tissues and allow the body to keep its optimal position when it comes time to run.

Pilates is one great way to combine the beneficial effects of stretching and strengthening in a single routine. Pilates can either be done at home as a floor-based exercise (there are numerous instructional DVDs that you can use to learn various Pilates workouts), or you can take Pilates classes at a gym and use a specialized piece of Pilates equipment called a “reformer.” Yoga also makes a great off-day workout for runners.

Pilates (Photo credit: Wikipedia)

Much of what you do during your off day should depend on what you did yesterday and what you’re planning to do tomorrow. For example, if you normally take a day off after your “long run” (whatever length run that may be), then you should ensure that the non-running exercises you do give your body sufficient opportunity to heal from the running workout the day before. By the same token, if you normally take a day off before you do your long run, then don’t do any cross-training or other exercises that would make it too difficult to complete your long run workout on the next day.

Finding the appropriate exercise for your off days will involve a bit of experimentation. You can look to other runners for ideas on what exercises make sense, but ultimately you’ll need to try them out to see how they actually work for you.

Check back here tomorrow for a fun off-day workout.

Reaping the Benefits of Resistance Training

Do you want to have a stronger and more lean and toned body? One of the best things you can do to achieve this is to add resistance training to your workout routine.

What Is Resistance Training?

Resistance training involves activities that use weights, machines and even body weight to exercise the muscles. It is also known as strength training or weight training. This can be very helpful in achieving a healthier and leaner body.

This kind of training is usually associated with athletes who are seeking to build strength. Some people might think that resistance training will increase the size of the muscles, but in actuality this isn't necessarily true. Resistance training is simply about increasing the strength of the body, not its size.

This form of exercise can be practiced by anyone who wishes to build and tone their muscles to give the body a better look. Even the elderly can reap significant benefits through resistance training, which can help prevent atrophy and disfunction as we age, and may even reduce the incidence of osteoporosis. (See benefits below for more on this.)

How Does Resistance Training Work?     

 (Photo credit: Wikipedia)

A resistance training program will often include the use of various exercise equipment and machines like the bench press, dumbbell or barbell. Resistance bands or straps may also be used. When the equipment is used, the muscles of the body will be pitted against the weight. The cells of the body will then adapt to the extra weight. This will then result in the enlarging and increasing of the nerve cells to help in the muscle contraction.

Before doing any resistance training, it is best to consult first with your personal physician and also a qualified trainer. This goes especially for people who have medical conditions or are overweight.  If using equipment, you also will need training on which equipment is best for the needs of your body, and how to properly use the equipment to avoid injury or muscle strain.

Resistance training can also be done without using equipment. Doing push-ups is one good example. You can do it just about anywhere where there is enough space for you to move. This time it is your own body weight that your muscles will work against. Other types of calisthenics, as well as yoga, Pilates, and a number of other exercise forms also include resistance exercise without equipment or machines.

What Are the Benefits of Resistance Training?

1. Increase Bone Mineral Density
Bones are constantly remodeling, meaning the tissues break down at the same time they build up. The peak of remodeling takes place during puberty. However, as a person ages, they may experience problems with bone mineral density as the remodeling may not be as active anymore. This is especially a problem for post-menopausal women.

Bone mineral density is usually supported by hormones. To address the problem of not having the hormones to maintain the bone mineral density, physical activity is the next best option. Resistance training is one physical activity that can address this - and it can be done at any age.

2. Increase Strength
Strong bones and strong muscles are one of the major benefits of a resistance training program. As your muscles work against the weight, they pull against the bones, which creates additional bone strength and density.

Resistance exercise of upper arms and forearms (Photo credit: Wikipedia)

3. Increase Range of Activities
When your body is strong enough to carry a considerable weight, then you will also be capable of doing more strenuous activities. When you can do more, not only will you have a sense of accomplishment, but studies show you will gain higher self-esteem and more interest in life, and you can live a more active and enjoyable lifestyle.

4. Reduce Body Fat
Stronger and more active muscles increase metabolism, which helps burn fat even when you're not working out. Resistance training will also improve the tone of your body, so that it will look leaner and trimmer.

5. Improve Health & Function for the Elderly
For the elderly, undergoing a resistance training program will help improve their health and decrease many of the risks brought about by aging. They can be more independent, without needing to rely on other people for doing simple things. It also decreases the risk of injury, and promotes longevity.

6. Improve Heart Condition
Regularly doing resistance training can result in lowered heart rate and lowered blood pressure, especially after exercise. The risk of heart disease is also reduced to a considerable extent.

Resistance training however must be done properly. It requires commitment and consistency. It needs to be done in a regular basis, following a schedule that the doctor or the physical trainer recommends. If done incorrectly, the benefits you'll receive may be much reduced, and some exercises may even cause injury if overdone, or if your body is not ready for them.

The key here is to simply take your time. Do the exercises one step at a time, and do them correctly. As your body condition improves, you can move on to more challenging tasks. As your strength increases, so will your overall muscle tone and condition, and your general health.

Video - Relaxing Yogalates Workout - Segment 5

This final segment of the Yogalates workout completes the total body workout, using a series of yoga postures combined with dynamic Pilates movements and core principles, and concluding with a lovely series of stretches. We hope you've enjoyed the series!

Yogalates essential pilates workout 5
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...


Get More Yogalates: 
   

Video - Yogalates Workout - Segment 4

This next segment in the Yogalates workout works the upper body - arms, shoulders, and upper back, of course incorporating some lovely Yoga stretches into the Pilates exercises so you get the benefits of both exercise techniques. It also includes a great stretching section, and a quick total body series which works the entire body for strength & flexibility.

Enjoy!

Yogalates essential pilates workout 4
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...
 

More Yogalates:
   

Video - Yogalates Workout - Segment 3

Session 3 of this relaxing Yogalates workout focuses on the core, as well as the backside and back, and also on working and shaping the legs for long, toned shapely muscles. Of course the segment also includes lots of nice yoga stretches to promote flexibility and relieve stress.

Enjoy!

Yogalates essential pilates workout 3
Programme of yoga / pilates hybrid aimed at shedding your waistline. The flexibility-enhancing benefits of yoga are combined with the toning-centred workout of pilates in a relaxed, meditative workout suitable for beginner and intermediate levels. ww...


For More Yogalates See: