Dear Reader,
I’ve had more than a few patients come to me saying they have trouble doing everyday stuff. I’m talking regular things like carrying groceries, getting up the stairs or working in their gardens.
You can get stronger and more flexible without lifting weights or twisting your body into weird yoga postures.
Calisthenics are one of my favorite strength-building options, but people tell me it’s hard for them to stay motivated. That’s understandable. Without a video or DVD, it’s sometimes hard to push yourself. Following along is much easier.
If you don’t like pumping iron (which I don’t recommend) or doing calisthenics on your own, I have another option. I’ve been experimenting with Pilates. (Pronounced, pah LAH teez)
Pilates has a reputation for being a girl thing, but guys can benefit – maybe even more. It’s a great way of building strength and flexibility and it’s not difficult or boring. I understand that Tiger Woods has been using it, and the pitcher Curt Shilling, too.
Here are a few of the common myths about Pilates:
• Pilates is for people that are already in shape. Not true. In fact people that are overweight or de-conditioned benefit by doing Pilates. You strengthen your core muscle groups and stretch muscles, which is your first step towards strength training.
• You need equipment to do Pilates. Wrong. Some Pilates methods use equipment, but you can do authentic Pilates workouts from the comfort of your home with just a simple floor mat.
• Pilates is like yoga. No. Pilates does involve learning to breathe properly. But yoga puts the focus on more difficult postures and disciplined breathing techniques. Pilates is more practically aimed at a better choice if you simply want a stronger, leaner-looking body.
Here’s a Pilates movement you can do right now. It takes just 5 minutes:
This is called “The Hundred.” It’s a classic Pilates exercise. It’s a great warm-up for the abdominals and lungs. Synchronize your breath with the movement. Think of being strong and graceful at the same time.
1. Lie on your back with your knees bent. Your shins and ankles are parallel with your knees. Put your hands behind your knees and inhale.
2. Now exhale… Bring your head up with your chin down and, using your abs, curl your upper spine up off the floor. Look down into your belly. Now inhale.
3. Exhale… At the same time, extend your legs and arms toward the wall in front of you. Your legs should only be as low as you can go without shaking. Your arms extend straight out low.
4. Hold your position. Take five short breaths in and five short breaths out. Move your arms up and down – like small pumps. Let the abdominal muscles do all the work. Do a cycle of 10 full breaths.
5. Keep your spine curved as you bring your knees in toward your chest. Grasp your knees and roll your upper spine and head back to the floor. Take a deep breath in and out.
This is a short exercise but gives you a great abdominal workout. And helps regulate your breath. For more Pilates workouts, check out the program I recommend to my patients.
Just click HERE.
To Your Good Health,
Al Sears, MD