Pilates Plus Fitness

Pilates Plus Fitness Our studio offers Pilates, Yoga, various group fitness classes, specialized group classes, personal training and rehabilitation.

Reverse Crunch with Resistance BandsTargets: transverse abdominalsLie on your back with your knees bent, arms down by yo...
06/11/2015

Reverse Crunch with Resistance Bands
Targets: transverse abdominals

Lie on your back with your knees bent, arms down by your sides, holding one end of a band in each hand, with the band wrapped around tops of shins. Raise your knees toward your chest until your hips leave the floor. Hold for 3 seconds; lower to start. Repeat for 2 sets of 10 reps.

Fingers to ToesTargets: re**us abdominusLie on your back with your legs straight and extended toward the ceiling, with a...
06/10/2015

Fingers to Toes
Targets: re**us abdominus

Lie on your back with your legs straight and extended toward the ceiling, with arms down by your sides. Exhale and contract your abs as you crunch up from your waist and extend your hands toward your toes. Keep your back flat on the floor. Work up to 2 sets of 15 reps.

Benefits Of Yoga
06/09/2015

Benefits Of Yoga

Butterfly CrunchTargets: re**us abdominus ("six-pack")Lie on your back with the soles of your feet together as close to ...
06/08/2015

Butterfly Crunch
Targets: re**us abdominus ("six-pack")

Lie on your back with the soles of your feet together as close to your body as possible, with knees bent out to sides. Place hands behind your head, elbows in line with ears. Keeping your back flat on floor and stomach muscles contracted, exhale and curl your chest up a few inches off the floor toward your legs. Lower to start. Repeat 10 times

Strength Training
06/07/2015

Strength Training

Leg Pull FrontTargets: Abdominals, Back, QuadsSit with legs extended, hands on floor, fingers pointing toward body.Lift ...
06/06/2015

Leg Pull Front

Targets: Abdominals, Back, Quads

Sit with legs extended, hands on floor, fingers pointing toward body.
Lift hips off floor to bring body into a straight line.
Raise left leg as high as you can without shifting hips.
Hold for 3 seconds, then slowly lower leg to floor.
Alternate sides.

Benefits of Pilates: It's Ah-Mazing for Your AbsPilates hits your core (or, in Pilates speak, your "powerhouse") unlike ...
06/05/2015

Benefits of Pilates: It's Ah-Mazing for Your Abs

Pilates hits your core (or, in Pilates speak, your "powerhouse") unlike any other workout. In fact, after completing 36 weeks of Pilates training, women strengthened their re**us abdominis (the muscle responsible for six-packs) by an average of 21 percent, while eliminating muscle imbalances between the right and left sides of their cores, according to a Medicine & Science in Sports & Exercise study.

Seated Spine TwistTargets: ObliquesSit with legs extended, feet flexed, arms extended at sides at shoulder level.Inhale ...
06/04/2015

Seated Spine Twist

Targets: Obliques

Sit with legs extended, feet flexed, arms extended at sides at shoulder level.
Inhale and sit up tall, then exhale and draw your abs in, twisting at the waist to the right.
Rotate rib cage, arms, and head, keeping hips square.
Inhale and return to face front.
Repeat to the left, then continue to alternate sides.

Spine Stretch ForwardTargets: Back, AbdominalsSit with arms and legs extended.Inhale and sit up tall; exhale and reach f...
06/03/2015

Spine Stretch Forward

Targets: Back, Abdominals

Sit with arms and legs extended.
Inhale and sit up tall; exhale and reach forward over legs.
Curl head, neck, and shoulders forward, scooping navel toward spine. (Think of bending over a beach ball, not bending at the waist.)
Inhale; hold for 1 count.
Exhale; deepen abdominal scoop.
Inhale, rolling up to sit.
Repeat.

Double-Leg StretchTargets: Abdominals, Inner ThighsLie on back, hugging knees into chest.Curl head, neck, and shoulders ...
06/02/2015

Double-Leg Stretch

Targets: Abdominals, Inner Thighs

Lie on back, hugging knees into chest.
Curl head, neck, and shoulders off floor.
Extend arms overhead next to ears; simultaneously lift legs 45 degrees.
Hold for 1 count, then bend knees, circling arms out to sides to return hands to shins.
Repeat, keeping upper body lifted and inner thighs pressed together.

SwanTargets: Back, Abdominals, Inner ThighsLie facedown on the floor, legs together, palms on floor by shoulders, elbows...
06/01/2015

Swan
Targets: Back, Abdominals, Inner Thighs
Lie facedown on the floor, legs together, palms on floor by shoulders, elbows at sides.
Press hands into floor and inhale, lifting head, shoulders, and chest.
Arch upper back slightly, keeping abs drawn in.
Take 2 or 3 breaths.
Slowly return head and chest to floor.
Repeat.

The Five Key Requirements to Achieve Physical FitnessMuscular StrengthThe ability of the muscle to continue to perform w...
05/31/2015

The Five Key Requirements to Achieve Physical Fitness

Muscular Strength
The ability of the muscle to continue to perform without fatigue.

Muscular endurance
The ability of the muscle to continue to perform without fatigue.

Cardio Respiratory Endurance
The ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity.

Flexibility
The range of motion around a joint. Good flexibility in the joints can help prevent injuries through all stages of life.

Body Composition
The relative amount of muscle, fat, bone and other body parts. A person’s total body weight may not change over time, but body composition may change to more fat and less muscle. Pilates plus will help you lose fat and build muscle.

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522 Fairview Road
Oliver, BC
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