Fitness Tip of the Day: Tuesday's Trunk and Core -- Pilates

I teach four Pilates classes a week.  When someone asks me what they should do to tighten their core muscles, my response is always "Pilates."  I like it because it's very effective without having to do tons of reps.  It's all about control and proper form--quality over quantity.

Again, though, to see any significant changes in your body, you also need to be following a healthy eating plan, doing some cardio and strength training and doing these or other Pilates core exercises at least 3-4 times per week, taking a day off in between (depending on what your other workouts consist of).

Today's core workout is part 3 of a 4 part Pilates series from efit30.  If you are new to Pilates, I'd suggest doing Part 1 first.  Here's the link:  Part 1

Even though Pilates isn't a sweat fest type of workout, it's important to warm up.  A Pilates warm up is different from a cardio warm up.  You want to focus on warming up your back, your neck and your shoulders.

Start with some shoulder rolls getting bigger until you are also rolling your arms as well.  Then go from arm circles to shoulder rolls--do this a couple of times.  Next, take your neck through some range of motion exercises--take your chin to chest, then back to center, look to the right and left and then take your right ear toward your right shoulder and repeat to the left.  Do this several times.  Finally, warm up your back--start in squat position--sinking down hands on your thighs--tuck your chin, round your back and roll up one vertebra at a time from your tailbone to your neck to straighten back up.  Repeat this several times.  Now you're ready to go.

I'd also suggest starting off with your knees bent on the first exercise.  This will help protect your back.  If you want to try straightening your legs, be mindful of your form.  Your lower back should stay on the mat the whole time.  Also, when placing your hands behind your head it is very important that you keep your elbows drawn back behind your ears.  This will protect your neck.  Your head should just be gently cradled in your hands.  The lift needs to come from your abdominal muscles.