Stronger, More Defined Core, Accountability Needed???

[dsnyfan21]

I just did about 20min of some of the pilates moves and decided to try the Forearm Sideplank. Oh my, I could possibly hold each side for 10sec. WOW. Guess I need to work on that. I like the birddog and haven'e exactly gotten to hold a plank for any real amount of time.

I'll keep at it.

 

[AmyBeth68]

Great job Tracy! Holding side plank for any amount of time is a victory...it's a very challenging exercise. You'll find that rather quickly you'll build the strength to hold it longer!

 

[Lynn G]

I did the begining section of "Pilates for Dummies" yesterday, I found it alot easier than the Stott Pilates (intermediate) I have been doing - I will try the intermediate section the next time I do it. She does some of the exercises slightly differently than Stott, and she does them in a different order. In the Stott Pilates, she makes it a point to "bend you back the other way" more often, so you will do several exercises on your back, then flip and do one or two on your stomach. In Dummies, you did all on the back, then flipped to do the ones on your stomach. The one different exercise in Dummies - I can't remember what she called it, but it was kind of like a reverse plank - or reverse push ups, I cannot do at all, my arms just won't hold up my body backwards. I could do the Dummies tape daily, where I could not do the Stott tape daily. I am still working on doing "Amy's list" on a daily basis along with my stretching.

 

[windwalker]

That side plank is EVIL!

I got my PR today on my WKU hill route. It's 4.5 miles of serious hill terrain. I did it in 54:35 for an average pace of 12:08. That felt about 80% or about marathon effort. Well less effort than a 5K race pace. I'm curious where I am on the 5K and the 2 mile race pace.

I haven't done any speed work since last year and this is my first PR this year, even without speed work.

Thank you AmyBeth, your's and Lisa's help on the core and weight training is really earning dividens.

Happy Panda

 

[AmyBeth68]

Lynn: Which Stott Pilates DVD do you own? You'll definitely want to be doing the Intermediate Dummies routine if you've been doing the Stott Intermediate. I do like Stott...but they aren't totally classical, the Dummies routine is more classically based. That is not to say that Stott isn't good...I highly recommend anything they make. The Dummies is good b/c it offers a great workout for beginners and then bumps it up a notch for Intermediate with a really challenging Abdominal Series sequence. I actually do not like the reverse plank at ALL...it's the only thing she teaches that I find both uncomfortable and difficult for most levels. What I would recommend doing is to bring the feet closer to your bum and keep knees bent to hold this position .

Dave: WOW! Awesome job with your new PR. That is an incredible pace IMO...sounds like you're going to be having some impressive races here in the future .

 

[windwalker]

Thank you AmyBeth.

Do you have a link to any pictures of using that chair thingy?

Happy Panda

 

[dsnyfan21]

Wow, Panda you were flyin' (in walker mode) I did 3miles tonight with a 14:05 pace. I felt alittle bit smoother for some reason tonight with my gait. Don't know if the Pilates is helping with that or not, but I'll try to keep at it. (I wish I could get to a 12min anything at some point and not kill myself doing it.)
Thanks again Amy.

 

[AmyBeth68]

Guys...Pilates will help with your gait because it keeps you lifted through your center and helps immensely with posture! I think you both are amazing..12 or 14 mpm walking is impressive to me!

Dave...here's a video that shows clips of just a small segment of the exercises that can be done on a pilates chair. This is a different various of the chair than i use with clients...but still represents the exercises...

http://www.dailycamera.com/news/2007/nov/26/workout-of-the-week/

 

[windwalker]

AmyBeth, I have a problem touching my toes from a standing position without bending my knees. Never mind putting palms flat. I can touch my toes after a lot of stretching and it's still uncomfortable. What do I need to do to correct where I'm to tight at. Is it upper hams? I stretch them, how about lower back?

Tight Panda

 

[AmyBeth68]

Dave...

Yes, it's your hamstrings and hip flexors...which are notoriously tight on men and distance walkers/runners. Therefore you have a double whammy. The best thing you can do is to continue to gently stretch, pilates will help a lot but you'll need to add additional stretches as well. A gentle yoga class/video might not be a bad idea for you either. Just take it slowly .

I'll look further into this. Actually, I'm taking a great stretching workshop at IDEA fitness conference in July, I'll definitely keep lots of notes and information to share here with my fellow Wish members.

 

[Kira G.]

Everyone is doing so well with their core work! I used the Pilates for Dummies tape on Saturday night for the first time. I actually got through the whole first part of it, and I was very proud of myself.

I also had a lot of trouble with the "reverse plank" that Lynn mentioned. I have to be careful of my wrists - I had some major wrist pain a couple of years ago and I don't like to put my weight on my hands with my wrists bent to 90 degrees. Is there an alternative to that exercise (like there is with the plank on arms instead of wrists), or should I just skip it?

Tomorrow morning I am taking a few hours off of work since I worked an extra half day last week, and I am doing a Pilates class at the gym! I am excited since their schedule does not work with my usual work schedule. I may not be able to keep going to the class regularly but I think it will help even if I am mostly just using the DVD.

Panda & Tracy I am also really impressed with your walking pace! My walking is so slow it's not funny (and my running isn't so fast either!). You guys rock!

 

[AmyBeth68]

I also had a lot of trouble with the "reverse plank" that Lynn mentioned. I have to be careful of my wrists - I had some major wrist pain a couple of years ago and I don't like to put my weight on my hands with my wrists bent to 90 degrees. Is there an alternative to that exercise (like there is with the plank on arms instead of wrists), or should I just skip it?

Kira...My first rule with clients is if it doesn't feel good...don't do it. Hard work is one thing...pain is quite another thing. I have found that most people really know their own limits...and I trust that...never asking anyone to push themselves past what they feel is safe.

Specifically, as for the regular plank, my suggestion is to do it on forearm instead of wrists. Particularly if you have had wrist/hand injury in the past or chronic injury such as carpal tunnel. For the reverse plank, if it puts pressure on your wrists in a bad way just skip it. I don't do it because I don't actually like how it feels on my knees . I love the Dummies DVD...but that exercise is the only mistake IMO. I never teach that in any of my classes FYI.

Great job Kira...impressive that you did the whole Dummies section. That's AWESOME!

As for me...I'm really trying to stay fresh by taking two Pilates classes per week from other instructors that I respect . I've found that taking others' classes gives me fresh ideas and a great perspective on what works and what doesn't quite hit the mark. Beyond that I'm desperately trying to stay in tune with my Yoga. I can't take nearly as much as I'd like but my goal is to take one class per week, with different instructors/styles. I get the first section of my Yoga certification in September and I really need to up my game.

I'll also be teaching the recently created class, Spinilates in June. It combines 30+ minutes of traditional spin class, taught with an emphasis on proper form and core stability along with 30 minutes of Pilates. It's a great combination of cardio and core strength! I've been teaching the Pilates portion now for several weeks...but I'll be instructing the whole class in a few weeks. I'm trying to get my spinning class structure together...along with music....which is a fun class to design btw!

OK...'nuff about me. I'm so glad that you guys are enjoying Pilates. You are all very inspiring with your dedication and hard work.

 

[Lynn G]

Lynn: Which Stott Pilates DVD do you own? You'll definitely want to be doing the Intermediate Dummies routine if you've been doing the Stott Intermediate. I do like Stott...but they aren't totally classical, the Dummies routine is more classically based. That is not to say that Stott isn't good...I highly recommend anything they make. The Dummies is good b/c it offers a great workout for beginners and then bumps it up a notch for Intermediate with a really challenging Abdominal Series sequence. I actually do not like the reverse plank at ALL...it's the only thing she teaches that I find both uncomfortable and difficult for most levels. What I would recommend doing is to bring the feet closer to your bum and keep knees bent to hold this position .

Dave: WOW! Awesome job with your new PR. That is an incredible pace IMO...sounds like you're going to be having some impressive races here in the future .

I have been doing the Stott Intermediate Matwork tape, I thought I would start the Dummies with the beginner section, because I knew that in the Stott tapes, she is constantly refering back to the the first one, and if Dummies did the same, I wanted to know the base stuff. I will try the Dummies Intermediate one next. I would gladly skip the reverse plank, or maybe try it as you suggested, it was not comfortable for me at all.

 

[AmyBeth68]

Lynn...great plan about doing the beginner first even if it is a bit easier for you. Yep...and I totally agree...just skip that reverse plank if it causes any discomfort. Not worth getting injured or reinjuring yourself. Best of luck! I'd love your feedback on the Pilates for Dummies Int section once you've tried it .

 

[Kira G.]

Well, I did a Pilates class at my gym this morning. I enjoyed it, but it was not exactly what I expected. If I hadn't been working on this already (and had all your great suggestions Amy!) I think I would have been really lost.

A couple of years ago I did a one or two Pilates classes at a different location. That instructor spent the class going from student to student correcting our form and helping us with the exercises. The teacher today basically just lead from the front of the room by doing the exercises herself. She did not really check on us at all except for looking us over from the front. Since I really was looking for someone to help me with my form that was somewhat disappointing.

There were some things I really liked about the class. First of all, it was fun to be doing something with a bunch of other people! Secondly, she did add some nice stretches and other exercises to the basics that I have already been doing. In particular, she had us doing a lot of bridges (which I think are a nice alternative to the reverse plank), and quite a bit of upper body work as well. Finally, I can see that the structure of the class is very nice in itself, and keeps you disciplined. However, I am not sure that it is necessary for me, and I am not going to stress about not being able to make this time work on a regular basis. I think that the Pilates for Dummies workout is just as good (and in some ways better) than what I did in the class, and I can add the elements that I liked.

I think that when my time frees up during the summer I may try to make a bunch of different yoga and pilates classes until I find one that I really like. They do have a variety of different teachers at my gym, and I can take as many classes as I like for no extra charge.

Next I am going to try a spinning class on Saturday morning! That one makes me a bit nervous, but I'm looking forward to it!

 

[AmyBeth68]

Kira : First of all...sounds like the class format is excellent! I also teach shoulder bridge instead of reverse plank...much safer exercise. So I'm with ya' totally on that one! I also like to add upper body work at the end of class so my students feel like they are leaving with a full body workout . BUT...I'm disappointed that your instructor did not walk around and correct form. On Monday I wasn't on the mat at all b/c my class had 16 people in it...I just taught and walked around. Same thing this morning with my class. Sometimes I do a combination of demonstrating exercises then move around as needed to make sure people are correct and safe. But when I have new students I tend to spend a lot of time with them...today I also had to pregnant clients so I really had to keep an eye on them!

Also...great idea to try a bunch of different instructors, you'll find one that you connect with I bet! But it's always a sign of a good instructor if they walk around the room and can teach without staying on the mat the whole time. It's somewhat of an art form...but necessary in both pilates and yoga!

 

[3DisneyKids]

Just popping (back) in to say hi! I joined this thread at the beginning and then didn't keep up (mostly because I am posting on so many WISH threads, not because I haven't been working).

But for May, June, and July I decided that I am really going to focus on core, so this thread needs to be a priority for me.

I currently run 25-ish miles per week
Bike 35-ish miles per weel
Do 3 hard core and very intense group training classes per week (boot camp style)
Tenns 2x/week (90 minutes each)
And I try to get a basic 15-minute core-only workout in at least 5 days/week

But I need to shake up my core workouts a bit. I love the ball and use it all the time, but I need to move on as well.

Glad to see that you are all doing so well! I will be more of a regular here now!

Erika

 

[AmyBeth68]

Erika: That is one insane week of training. I'm soooo impressed. I can't even hit close to those numbers and I'm exhausted. You are AMAZING! GREAT job! Good luck as you kick the core work up a notch! Sounds like you'll have no problem though

Do you have any events on the horizon?

 

[funwalker]

I have the DVD Pilates for Dummies and I did watch it
But that was the end of my progress for the past two 'Funky Weeks!'

Now hopefully I am past that and get back on track for the core workouts. But I will NOT be on the training track with Erika this year!

All I have been doing is a little core work at the gym three days a week.

 

[Lynn G]

Amy - I did the intermediate "Pilates for Dummies" yesterday, I still find the Stott Pilates much more challenging. Maybe it is partly that her tape is 45 min long, not the 20 min of the Dummies tapes. I could do all the exercises in the Dummies (except the reverse plank thing that she calls some kind of leg lift), and still cannot do all the exercises in Stott's tape. I will stick to Stott most of the time because I find her more challenging, but I may do the Dummies when I am short of time - 20 min is better than nothing!

I have been keeping up with the "Amy's short list" of exercises on my walking days. I am beginning to feel that it is making a difference in my walking. I feel that I am keeping my abdominal muscles tighter when I walk, and my speed is increasing (not like Dave's, but still increasing)! I am finding that when I slow down, if I think about my abdominals, my speed will pick up again.

Now, I just need to convince Scott that this is a good thing to do! I doubt I will ever get him into Pilates, but I might get him doing some sit-ups.