Tank tops, swim suits, strappy sundresses – warmer weather is just around the corner and that can send even the fittest women into a frenzy! Not only do you want to get your body in top, toned shape, but you also want to be ready for anything the season might toss your way.
Here’s a Pilates move that will give you shapelier arms, sexier shoulders, stronger back, and of course, strengthen your core. Perform this exercise at least 2-3 times a week and include it your regular total-body Pilates program and/or current fitness regime.
In no time, you’ll be able to “bare” it all; looking strong and sculpted in any sleeveless style the warm weather demands!
Pilates Push Up
- Stand tall with your heels against the back edge of the mat; toes turn out to the Pilates V.
- Keeping hips over heels; inhale; pull your navel into your spine and roll your torso down toward the mat. Place hands on the mat slightly more than shoulder width apart. (Knees can be slightly bent.)
- Exhale and walk your hands out onto the mat until your palms are beneath your shoulders and your heels over your toes. Your body will be in a Plank (or Push-Up) position – a straight line from head to ankles.
- Perform 3 Push-Ups with the elbows into the sides of the body. To come out of the Push-Up, fold up in half, bringing your chest toward your legs; pressing your palms and heels into the mat. Pull your navel in and give yourself a gentle stretch.
- Inhale, walk your hands back toward your feet; trying to keep your legs straight.
- Exhale, roll your body back up to a standing position and repeat 2 more sets.
For an advanced challenge, perform the entire Push-Up sequence while balancing on one leg. The same steps apply for the Single Leg Push-Up; remember to keep your leg lifted throughout the entire exercise; repeat the exercise on the other leg.
Pilates, Swimming, Weight Loss, Women's Health
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So you made all these great goals months ago. When was the last time you really checking in with yourself and made yourself accountable for the goals you have set? Are you on track, are you accomplishing the small goals you set for yourself to reach the bigger one? It’s time to stand back and reassess. Remember what you were like 5 months ago when you set these goals for yourself…
“This is my year, I really want to change my life and live better. I am so motivated right now; I know I can do this. I’ve set a plan; I have step by step directions for myself, a sure plan. I’ve involved my wife and my best friend at work, they know what my goals are and they are going to help me stay on track. I’ve given myself adequate time to achieve these things and little successes along the way will really help me get where I want to go. I’m pumped, let’s do this!” Now it’s 5 months later. All those Yoga classes you meant to attend (just one day a week, I can do that) have gone by the way side. You meant to drink 8 glasses of water a day, you were really good about it until March came along and you started traveling for work. Now somehow you only manage 8 glasses once or twice a week. You told yourself that by your 6 month mark you would be down 10lbs. When you set that goal you thought, “10 lbs in 6 months, that’s stupid easy, I should be able to do twice that no problem.” Now the scale shows you are down 4.5 lbs and you only have one more month to get to that -10lbs you told yourself would be no problem. It’s really getting down to crunch time and you are starting to sweat. Part of you thinks, “Who cares, this is stupid, I won’t die if I eat a plate of spaghetti the size of my head, maybe next year….”
Get a grip! So maybe you haven’t been a good as you could have. Maybe your wife tried to get you to go to Yoga with her every week for a month and she got tired of begging and dragging you. Maybe the 5 mile runs turned into weekend walks to breakfast. Maybe that triathlon you signed up for has come and gone and you never even got in a pool to really train let alone in a wetsuit to actually participate. Take a moment, put yourself back in the shoes you wore 5 months ago when you made these goals. You had a great plan, you had all the intentions in the world, you were ready, you were tired of not moving forward. You decided, (YOU, not your wife, not your co-workers, not your dog, YOU) YOU wanted to do this. Re-visit those goals. See how well you were doing, look at how motivated you were, and remember why these things were important to you in the first place. If you really want this, get back on the horse as they say. I say, stop being such a girlie man and do what you’ve set out to do. Don’t give up. It’s not always perfect and sometimes you’ll fail but that just makes success all the more worth while. No time like the now to change your life. If you need to make new goals, make new ones. If you need to tell your favorite barista about your goals, tell her (although don’t be offended if she doesn’t care or thinks your totally weird). Do what you think you have to do to make a better you.
Remember this is your life we are talking about. You can do anything you set your mind to, really, anything. It takes effort, it takes will power, it takes some sweat (and maybe a few tears). But I know you can do this, the time is now!
Cardio Training, Fitness Advice, Motivation, Sports Conditioning, Strength Training, Weight Loss, Women's Health
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