1. Looking After Your Core Muscles

    Looking After Your Core Muscles

    For many a strong core is all about having a flat tummy but in reality it’s much more important than that. It’s crucial in many every day movements and research sug

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  2. Upper Body Toning Exercises with the Pilates Ring

    Upper Body Toning Exercises with the Pilates Ring

    The following set of Pilates ring exercises are associated with toning the upper body. The Pilates ring provides moderate resistance when you squeeze the sides together. Perfect to add to your existing matwork or even reformer work if you want to push yourself on with your workouts.

    Exercises that tone the arms, chest, and shoulders are created through different positions. Pilates ring exercises are done with movement that is integrated with the whole body, not with simply isolated muscles. Due to this, you will need your full presence in a strong posture, with your legs and abdominal muscles engaged and connected to the upper body.

    Using Your Pilates Ring

    Throughout these Pilates ring exercises you want the movement to connect all the way to your core. Use control in both the squeeze and the release as you will be doing pulses with the ring. As you do so, feel the width of your shoulders, chest and back; ultimately aiming to that you grow taller with each pulse.

    When you lift the ring, your shoulders need to remain down, you should feel that your shoulder blades slide down your back. As well as this, your shoulders won't move forward or pull far back which will let you strengthen your shoulders in the most stable position.

    Basic Pilates Ring Exercise

    Begin with good posture with your shoulders stable

    With your Pilates ring in hand, stand straight and tall by adjusting your posture.

    Your legs can be together and rotated slightly outward at the top of the thigh so that the heels of your feet are together and make a V shape, which is the Pilates stance and a good opportunity to activate the inner thighs. You can also have the legs parallel and hip distance apart because this is a stable position that lets us train in a stance that is viable in daily life.

    Pull your abs in whilst dropping your tailbone towards the floor. Keep your pelvis steady by imagining it as being like a bowl; you don't want anything to spill out to the front or the back. At the same time, relax your shoulders and send energy out through the top of your head.

    Specific Ring Exercises

    In the next 3 exercises, breather normally as you move the ring from low to high. Your arms will be straight, but don't lock your elbows. As the ring moves up, the exercise pattern reflects the Pilates fundamental move which is arms over.

    Low Ring

    Your arms are straight with your palms are flat against the handles of the ring.

    Pulse the ring 8 - 10 times, controlling the release.

    Use your chest muscles but keep your chest open.

    Think of using your arms in a balanced way so that they remain activated all the way around.

    Middle Ring

    As you bring the ring up to chest height, slide your shoulder blades down your back.

    Diagonal Ring

    Similar to the previous exercise, keep your shoulders down and your shoulder blades moving down your back as you raise the ring to a high diagonal with the ring remaining visible in your peripheral vision.

    Pulse the ring 8 - 10 times

    You should feel this in your chest muscles.

    Check your posture before you move on. Remember that your shoulder should be down with your shoulder blades settled on your back. Pull up through centre and take a few deep breaths.

    The Halo Ring

    Keep your shoulders relaxed as you bring the ring overhead so that it finishes flat to the ceiling. Do not let your ribs pop forward even though it is tempting.

    Bend your

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  3. Core Stability - Part 2

    Core Stability - Part 2

    How Do You Monitor Core Stability? It is widely believed that core stability work is important as it reduces injury and improves performance but what scientific evidence is there to support this theory?

    A study by Chaudhari carried out in 2011 with a group of 75 healthy professional baseball pitchers, used a measurement device which allowed the observation to be made that professional baseball pitchers with poor core stability did not perform as well as those with better lumbopelvic control. Thereby providing some scientific evidence to support this belief.

    In order to achieve maximum athletic performance, control and strength of the body's back, abdominal and hip muscles is essential. However the question remains, how can we tell if core stability is being maintained?

    The measurement device used in the Chaudhari study provides audible feedback to alert the user when the body

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  4. Keeping Fit Whilst On Holiday

    Keeping Fit Whilst On Holiday

    Booked your summer holiday but wondering how you can maintain your fitness whilst away? You can keep fit on holiday without having to take any bulky equipment

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  5. Guide to Suspension Training

    Guide to Suspension Training

    Easy to transport, take on holiday, or use in the park if there's some bars handy, suspension training equipment makes this  a great choice for trainers,

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  6. Abdominal Workouts for Your Core

    Abdominal Workouts for Your Core

    Most of us have been there at some point! Both men and women often crave the washboard tummy or at least a flattened one! Do abdominal workouts show your commitment

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