Stronger, More Defined Core, Accountability Needed???

[ms.mightyduck]

Wow! So much great core work going on here!

MaryJ, the pilates class I went to last week did NOT move fast, and I was a little disappointed. I took pilates and yoga classes 5 days a week for 6 months a couple years ago, and I was in such good shape (and the very first night, I could not do ONE sit up--not one! it was so embarrassing!). Then the gym closed and I did nothing. I tried to do the Winsor pilates dvds, but I lacked the discipline. I think it's easier to do them if you still go to classes sometimes.

Amy and Lisa, thank you for all your great information! I'm hoping if I start now, I'll have a stronger core by this summer...

Lynn, do you have a library nearby that might have the Dummies dvd? Then you could check it out and see what you think before going crazy trying to buy it. I used to work with a woman who didn't buy workout dvds--she just borrowed from the library so that she didn't get bored!

Bill, I admire your determination. Real strength comes from pushing through when you have so many excuses handy. I'm guilty of that sometimes. You make me want to stay more focused and work harder!

Panda! Good to catch up with you. I'm working the core work in every day, too. Last night I got a half-hour in while watching tv, and I'm doing the same tonight.

Hi, Debra! Mari Winsor makes me crazy with some of her phrases, too, and the tushy thing is just annoying. But I do like that the workout dvds are solid workouts--not a lot of filler.

Hope everyone is having a good day!

Duckie

 

[AmyBeth68]

AmyBeth, I realized I'm doing my plank with one arm reaching out and opposite leg reaching out using one hand and one knee for balance. Is that right or should I stay in the correct plank and not use the knee instead of the ball of foot. I just realized I was doing that from a catback stretch, then going into a real plank after.

Lisa, yes torture but it's getting easier and easier.

Happy Panda

Dave....The Plank you are doing is called "Bird Dog" and it's a great exercise. You can work up to FULL PLANK with arm and leg extended (opposites). That's a toughie...but definitely something to strive for. Bird Dog itself is EXCELLENT and I usually only teach that version in my class so as not to push anyone past their limits .

 

[AmyBeth68]

Debra: The Winsor series is ok..but I'm not a huge fan and don't usually recommend. IF you happen to have the DVDs then please use them as they are still a good workout. I just don't love them .

 

[Kira G.]

Hi everyone! This is such a great thread.

I ran through the Abdominal series yesterday after my run - not really to "do" the exercises but to practice the form and make sure I understand them. Even doing them that way I could really tell that they will make a huge difference for me!

I do have one very specific question about doing the Single Leg Stretch - the instructions say to inhale when you bend the right leg, and then to switch to the left side as you continue to inhale - then you are to exhale the same way with the right and left side. I found that very difficult. I could not sustain that long of an inhale unless I really speeded through the excercise (but that didn't seem right either). While in the other exercises in the series I did not have the same level of difficulty, I did have more trouble with the breathing instructions than the movement instructions.

Could you clarify the relationship between the breathing and the movement? I know that form is the most important aspect of these exercises, and I am trying to coordinate all the different parts and "do it right"!

Thanks Amy Beth - you are a wonderful resource to all of us!

 

[AmyBeth68]

Kira: I love how you are really concentrating on form and learning the exercises correctly. I have to give you so much credit for taking the time to learn them correctly....most people want to feel like they are doing more and skip over the very important learning phase.

Here's my take on the breathing....don't worry about it right now . Focus first on moving through the exercises and learning the correct form, work on keeping the abdominals nice and tight. For now just make sure you don't hold your breath. Many times people are so concerned with doing the exercises, or because of the exertion, they simply hold their breath and forget to breathe. So as long as you aren't doing that, worry about the breath later.

My first concern with new clients is that they begin to move through each exercise and work on form, keeping the back and neck safe, and listening to their body. Honor how you are feeling each day...if something hurts don't continue...if you feel like you can't maintain your form, don't do any additional repetitions. Pilates is a work in progress....it still is for me too . That's what I love about it...you can continue to improve and grow within it indefinitely.

If you want to work on breathing...doing it as a separate exercise..practicing the breathing while laying down.

Why is the breathing important in pilates? Mainly because it helps you focus your concentration throughout the exercise and the lateral type of breathing helps to keep your spinal alignment correct. But the breathing will come with practice and time...don't stress over it. Breathe naturally for now!

 

[Kira G.]

Amy Beth - Thanks so much! That's what I was hoping you would say. I will run through the series again today after work and let you know how it went.

 

[AmyBeth68]

I went to my first real Pilates class last night. Wow do they move fast! There were two other women there that were at my intro class, and she kept saying "If this is your first time, do it this way." Obvious that she was talking to us! I have such a long way to go.

Can't go to class today as it is scheduled during the time I have to be at work. I may come home and try the DVD though. Hopefully once I remember all the names of the positions it will get easier.

MaryJ: Congrats on getting through your Pilates class! I know It's hard work but just remember that you do what you can and modify the exercises as needed. If it hurts...don't do it . I know it flows pretty quickly....but once you've done it a few times you'll find that it doesn't feel quite so intimidating anymore. Just hang in there with it...the learning curve is pretty fast and you'll feel stronger and stronger each time! Here's a testament to Pilates: I have a lovely client who is about 70 years old. She came to me 6 months ago and has been faithfully showing up twice a week ever since...she struggled with each exercise in the beginning but now she easily goes into Teaser and Full Plank (holds it for over a minute), her hip pain has all but disappeared and she's proud of her "tank top arms" as I call them. Have faith that with dedication you will amaze yourself with your own strength...you are strong and an endurance athlete...you're going to do GREAT. Does your instructor demonstrate the exercises at all or is he/she standing the entire time? I know that can be tough for newer clients since there are so many exercise names so if they say "set up for double leg stretch..inhale lengthen...etc etc" you're still trying to figure out the set-up. I'm always curious how others are teaching .

 

[Lynn G]

Duckie - that is a great idea about the library, I do have a library card, but do not use it nearly enough! I like the idea of getting different DVD's for variety. I will take a trip there after the Minnie!

 

[MouseDogMom]

Ordered "Pilates for Dummies" Monday night from Amazon. Am patiently (NOT) waiting for it to arrive! We were at the used book store last night and I read through part of the book (and several other Pilates books). Almost bought a couple but stopped myself before I spent more money than I needed to!

Did weights and core last night. May actually try to do a few core exercises tonight if I can get away from the computer!

Again - thanks Amy & Lisa for all your help and support!

Jackie

 

[windwalker]

Today was another wonderfull workout. I walked 4.5 miles on the WKU hills at an average pace of 12:33 per mile. That includes a slower first mile to warm up. I felt like I could have turned around and done it again.

The only thing I've changed is adding stretching, calistetics and pilaties core work. I'm really amazed at the difference. Not just my smooth but how easy it feels now.

I'm not doing any walking at 100% effort yet because I'm still building, but soon. I'm so pumped that I'm going to avoid any of those pesky injuries this year.

AmyBeth and the rest of you who do the core training regularly; you guys are really on to something.

Thanks

Happy Panda

 

[MissyHa]

I need/want to do more core work as well.

I LOVE working with the stability ball. I have DVD's (Gunnar Petersen) all stability ball.

And, I now have a DVD incorporating the stability ball with Yoga. I tried that out first time yesterday and LOVE it too about! That one is called On The Ball Yoga Workout for Beginners with Sara Ivanhoe.

I also have DVD's for Winsor Pilates with the Circle instructor Mari Winsor. This is probably the toughest one to me - but a real good workout.

 

[princessrunner]

I will be the first to admit that Pilates is a tougher workout than most. I hit the gym yesterday and forgot my routine list at home so I did my old routine and guess what, it was too easy. I had to go home and do some of the exercises that AmyBeth gave me in order to "feel" it. And today I am happy to say I am wearing a pair of skinny fit jeans that I NEVER thought I would get on my body. Of course, I still have a hard time getting the waist over my runner's thighs but no one can tell when they are up, right...

Keep the faith oh core gurus. It really does pay off. Not only will you be beach ready (notice I didn't say bikini cuz I can't pull that off either) but you will reap so many benefits in your running/walking that it will amaze you!! Keep up the good work!!

 

[windwalker]

I will be the first to admit that Pilates is a tougher workout than most. I hit the gym yesterday and forgot my routine list at home so I did my old routine and guess what, it was too easy. I had to go home and do some of the exercises that AmyBeth gave me in order to "feel" it. And today I am happy to say I am wearing a pair of skinny fit jeans that I NEVER thought I would get on my body. Of course, I still have a hard time getting the waist over my runner's thighs but no one can tell when they are up, right...

Keep the faith oh core gurus. It really does pay off. Not only will you be beach ready (notice I didn't say bikini cuz I can't pull that off either) but you will reap so many benefits in your running/walking that it will amaze you!! Keep up the good work!!

YAY for Lisa in her "Skinny Jeans". I know how wonderfull it feels. I'm getting my old V shape back again and, now don't tell anyone, but I've been wearing a little tighter tops cause it feels good to have that smaller waist.

I'm getting up late so this is just a quick drive by before I head off to the gym. I'm off today so I can bore everyone to death later.

Happy Panda

 

[Lynn G]

I did find that I could do more of the exercises in my Pilates tape yesterday! I still cannot make it thru the whole thing, but I am getting closer! I have been doing Amy's short list on my off (no Pilates tape) days.

 

[AmyBeth68]

Everyone is doing SOOO Great!!!

Lynn: Excellent job!! I'm glad you felt even stronger so quickly!

Lisa: YES for the skinny jeans. And I can completely understand the getting the pants over those runner thighs. Muscles are a GOOD thing...we don't want to be standing on toothpicks do we? I'm really glad you are finding the pilates a good challenge for you!

Dave: That V Shape. Woooo hooo buddy!!! WTG...flaunt it!

Missy: Sounds like you have some great workout DVDs! I love the core yoga work!

Jackie: Yeah...that pilates DVD seems hard to get a hold of. Glad you found it on amazon and hope you enjoy it!

Kira: How are you doing with the pilates? Did you give it another go this week? Just checking up on ya .

I just got back from teaching my Pilates fusion class. I was able to get a little workout in as well...but maybe I'll do a quickie pilates routine after my run. Keep up the good work Core warriors!!!

 

[funwalker]

Congrats, on the Skinny Jeans Lisa!

Congrats, On the V shape and smaller shirts, Panda!

Way to Go Lynn!

I am bad but just have not had time to get a good workout in the past few days.

My little guy has been sick again - we went to the ER early yesterday morning. He slept all night, is much better today, and his temperature is normal.

Need to do some Amazon tracking as my DVD still has not arrived.
Will get to go to the Gym tonight.

 

[twoWDWfools]

As I quietly slink back in......

Wow! Everyone is doing great!

I did the Pilates for Dummies last night. Was able to do most of them just had to cut the side lifts short as my left hip was not playing nice. Finished up with ball crunches and actually feeling real good today. Going to have to work on the breathing thing. Not easy to follow the pattern in some of the moves.

Going to alternate between the DVD and Coach Amy's list to stay on track.

Hope everyone is having a great day!

 

[AmyBeth68]

Hi Liz...

Instead of doing the side lifts for now maybe just see if you can hold side plank. We can modify it by doing side plank on your forearm (be careful not to crunch your shoulder up into your neck. Think length. Just hold that while they do the lifts. If that is still tough on the hip...then try bending the bottom leg so you push up and hold side plank supported with the bottom knee instead of leg straight out, supported by the straight arm. See if that helps. The up and down motion might be aggrivating your hip. If it still hurts...the modification as presented....Just skip that and stretch while they do it .

Forearm Sideplank (ignore the weight in her hand LOL):

Modified Sideplank:

Full SIdeplank (for those interested in kicking it up a notch ):

By the way....Core Warriors...the above are GREAT exercises for anyone to do...add them in after your regular plank. The goal is to keep the waist lifted, keep the core muscles tightened. Make sure you keep the neck elongated. Start by holding for 20 seconds...work up to 60 seconds on each side!

 

[twoWDWfools]

Thanks Amy! I'll try that tonight. Hip normally acts up when trying to lift it sideways so this should work. Will let you know.

 

[windwalker]

Hi guys.

AmyBeth I like that side plank, I'll try that tomorrow.

Does it seem to anyone else that we are getting some quick results in the overall strength department?

I think this might be because some of us like me are doing some stuff we have never done, or haven't for a long time. I think my muscles that help me balance are much stronger now than just a few weeks ago.

Stronger Panda