How to Improve your Posture with 5 Pilates & Yoga Moves

How to Improve your Posture with 5 Pilates & Yoga Moves

How to Improve your Posture with 5 Pilates & Yoga Moves

It's time to improve your posture with 5 Pilates and Yoga moves. Nobody wants tech neck!

The Best Exercises to Improve Posture!

Sit up straight at the table sweetheart! Put your shoulders back. Can you hear your Mom’s voice in your head right now reminding you to have good posture?! It’s time we all listen to her, because, quite simply, she had it right, and she probably wasn’t even thinking about muscle imbalance!

It’s a slippery slope!

Don’t fall into bad habits

So we know this in our minds, but we also know that laziness and bad habits are easy to fall into. It’s a slippery slope – say we sit at computers, ultra-focused, leaning forward, and before we know it we’re looking like that character from “Despicable Me!” Reminder – he appears to have a super bad case of tech neck.

Don’t train to look like “tech neck”

Send your knees to the side as you work those legs with little pulses. ⠀

Or… we lock out our knees, curl forward and let our shoulders fall to the front. Let’s all agree – NOT a good look friends! The worst part of these problems? When we fall into poor posture habits, we are training our muscles and bodies to take these shapes.

 

 

Ah, but let’s not despair! There is good news because just as poor posture can become a habit, so can good posture ~ so let’s opt for GOOD!

Here are some helpful exercises 

So, don’t be a slouch – Here are some moves from Fittbe to help with better posture!

Ah, but let’s not despair! There is good news because just as poor posture can become a habit, so can good posture ~ so let’s opt for GOOD!

  1. Heart to the Sky: Chest Opener

This exercise is amazing for posture as it stretches your back and chest! This helps you avoid that dreaded forward curve. Stand up tall and send your arms out to your sides at a low 45 Degree Angle. Send your hands toward one another, reaching behind your back and keeping your shoulders pressed down.

2. Y 2 Goal Upper Back Toner

Lie face forward on your mat, and place your arms in a goalpost position. Engage your back muscles and lift your upper body up off of the mat. Exhale to reach your arms out to a Y position and hold, then inhale to bring them back to a goalpost! 

3. Supported Fish & Neck Flexion Combo

Supported fish – This one is easy and so good for training good posture. It’s pure stretch, so do it when you are warm. Place a foam roller or a rolled up towel on the floor. Lie on your back with your roller or rolled towel right in the middle of your shoulder blades. Let your arms relax to your sides as you relax your upper back. You can also elect to take your hands behind your head.

Roll up, and remove the foam roller or towel. Then roll back down to your mat. Gently roll back down onto your back, arms to your sides. Carefully tuck your chin and lift your head head an inch of two away from your mat. Hold for about 3 seconds, then lower back to the mat with your chin toward your chest. 

 

4. Standing T Stretch

Next, you’ll stand up and reach your arm forward with your palms up. Keep you core strong and stand up as straight as you can. Step 2, is to glide your arms to your sides – keep them on the same plane. Hold for 5 seconds, then route your arms back to the front. Repeat several times!

 

5. Spread your Wings: Elbow Lifts

This last exercise is a bit of a “funky chicken!” Face your mat once more, and reach your legs out behind yourself, a little wider than your hips. Place your hands behind your head and lift off the mat several inches with your upper body. Here’s the chicken part… Let your elbows come in toward your face, then pull them out sideways and hold for about 3 seconds. Repeat about 8 times! See the pics below for your 2 steps!  

It's always a good day for PILATES!

Enjoy some pilates for all over body balance! Download your copy of Fittbe Daily Pilates Workouts for hundreds of sessions!

 

Sore Muscles? The Lavender Epsom Salt Bath you Need!

Sore Muscles? The Lavender Epsom Salt Bath you Need!

Sore Muscles? The Lavender Epsom Salt Bath you Need!

The Lavender Epsom Salt Bath you need to take care of sore muscles! Cue the spa music!

Sore muscles? We have the Lavender Epsom Salt Bath for you! 

Epsom Salt  was originally found in Epsom in 17th Century England, and received its name for the town! Thank goodness for that because this Lavender Epsom Salt Bath is heaven for your sore muscles! 

For hundreds of years, Epsom salt has been applauded for its amazing ability to help ease aches and pains, overstressed muscles, and even arthritis! 

How much Epsom Salt?

Be sure to use the right amount!

We recommend about 2 cups of Epsom salt. You might even keep a luxurious jar right by tub with a vintage teacup scoop! That’s what we do…

Add luxurious essential oils

Lavender is a classic choice!

If you’re looking for a relaxing serene atmosphere, and who isn’t, you might enjoy 5-10 drops of lavender essential oil added to your Epsom Salt!

History Lesson

Epsom salt was originally found in Epsom in 17th Century England, and received its name for the town!

  • Soak for 12-20 minutes while that water is nice and warm. Be sure to light a candle and dim those lights. Serene music will complete the spa-like situation!

    Benefits of Epsom Salt: 

    1. Helps reduce stress and improve Sleep

    2. Reduces Pain and Swelling

    3. Helps inflammation in your feet!

    4. Is a luxurious self care ritual!

 

3 Barre Moves for your Legs

3 Barre Moves for your Legs

3 Barre Moves for your Legs

Today we have 3 barre moves for your legs that will get you toned up in a jiffy!…

3 Simple Moves for a quick  barre workout

Affirmations are powerful! The thoughts we have impact the way we feel, the way our body reacts to things, the way we interact with our worlds, and our loved ones. Why wouldn’t you want to train your thoughts to be beautiful, strong, or positive? It may seem silly at first, but the operative word here is “train.” Bad thoughts can be habit-forming. But never fear, no negativity tailspins here. GOOD thoughts can also be habit-forming. When you have a mind full of good and productive thoughts, you start the process of forming the habit of good thinking, You will put good out into the world, and it will boomerang right back to you. Believe us!

Plie Points

These are fun to do and a great leg burn

Start in your second position, and make a nice plie with tracking knees as always! Then press your weight over to your standing leg and point your working leg outward. Come back to your second position and lower into your plie. Make sure you have a nice low  in second with your knees tracking right over your toes, then power up and reach that working leg far away from yourself!

V Pulses

Send your knees to the side as you work those legs with little pulses. ⠀

These are so easy and quite fun! You can get a great leg engagement in so little time! Just rise up to your demi point releve, and squeeze your heels together. Plie down slightly but stay on your toes. Now, rock some little pulses. Try 16 counts and then come down and shake it out! 

First position plie raises.

It’s time to stretch those achilles but keep working our legs

Take your heels together in a ballet first position. Plie with your heels on the floor as you stretch your achilles. Squeeze your legs together as you pull up, engaging your inner thighs too! 

We like to add a simple 90 degree bend in the arms with light free weights – as you know they are always optional! 

 

It's always a good day for BARRE!

BARRE is always a good idea, and of course Paris is too.. Thanks Sabrina!

 

Why you need to be Strong to the Core!

Why you need to be Strong to the Core!

Why you need to be Strong to the Core!

You know “that shirt” that you’ve hung on to way too long, but there’s just something about it that keeps it from the donation bag? Well, I had a t-shirt when I was younger that said “Pilates at the Academy: Strong to the Core!” Intense, right!? I got it in my Pilates classes that I was taking at Washington Academy. My sister often quotes that shirt in a very intense, announcer style voice… “strong to the core!”

“Your core is at the center of all movement.”

WHy Give your core some TLC?!

Here are a few reasons to follow the lesson from that loved old t-shirt, and give your core some attention today!

Why you want to be “strong to the core!”

  • Ease Your Lower Back Pain: 

Who gets a sore lower back?! My hand went up. My guess is for those of us who sit for long periods of time, the tension gets to us, and tightens up our hamstrings, piriformis, and more. In short, ouch! Did you know though, that if you combine stretching with core strength, you can fight lower back pain. Think of tightening your core, sending your tailbone straight down toward the floor and sending your shoulders back. You core supports SO much going on in that beautiful body, and keeping it engaged will help!

  • Your powerhouse is going to help you conquer everyday tasks with ease!

Think of your core as a powerhouse! Since your core is the base of your strength, you’ll find that keeping it strong will help you with so many daily tasks from lifting the little ones to doing household tasks!

 

 

 You can’t build anything on a weak foundation…

No muscle stands alone! Your back, abs, legs – they’re all connected! When your core does it’s part, the foundation for overall body balance is there!

Engage your core right now with me – did you stand up straighter?! When your core is engaged, it is difficult to slouch. Now that’s a win – win!

 

Guess What is The Best Way to Get Strong to the Core?

You guessed it. Fittbe Pilates is your number one way to strengthen that core safely and effectively!

Your Active Challenge Featuring Pilates, Antioxidants and Self Care!

Your Active Challenge Featuring Pilates, Antioxidants and Self Care!

Your Active Challenge Featuring Pilates, Antioxidants and Self Care!

This Fittbe Challenge involves self care, a bunch of Pilates, and powerful antioxidants! Press play on wellness!

A challenge packed with self care, enjoyment, and anti-oxidants!

Who is ready to get balanced when it comes to your Pilates workouts, self care routines and healthy diet!? We have a fun challenge for you, and if you are following along in your Fittbe Pilates app, once you complete your activity, you can check it off! Your wonderful accomplishment will then become part of your diary so that you can look back and appreciate all that you have achieved in sticking to the best, and most balanced you!

Center & stretch Pilates

Check off this workout!

The balance between stretch and strength is an important one! Enjoy the center and stretch Pilates session inside your Fittbe apps for the perfect blend!

Try a new type of tea!

Check of a Hygge / self care item by enjoying a new tea

There are so many wonderful teas to sip with gorgeous combos! Lately we’ve been loving Turmeric ginger!

Active Challenge!

Get ready for a fun circuit

Focus on your best quality of movement with each of these exercises!

  • Forearm plank with rolling heels 16 rolls
  • 6 sets of 6 criss-crosses
  • 4 Rolling like a ball, or rolling lake a ball hold
  • 16 Russian twists
    • Repeat 3 times x

 

 

Give yourself at least a week to enjoy all of these items!

And remember, you can save or bookmark this post to review anytime!

  • Treat yourself to a calming bath – hygge / self care
  • Make a blueberry oat smoothie – eats and treats
  • Lean lower abs Pilates – workout
  • Read something just for fun – hygge / self care
  • Do 10 minutes of stretching! – active

All of the Above Sessions are Available in Fittbe Pilates

Add 10 Minutes of Stretching to Your To Do List

Add 10 Minutes of Stretching to Your To Do List

Stretch for at least ten minutes today!

Stretch distraction free!

Make sure you do this with no distractions. Just enjoy the stretch, listen to your body, and remind yourself that you deserve it.

10 Minutes of Stretching for your to do list! 

  • Can you find ten minutes to do your body a big favor?

There’s really no excuse for not stretching, and if you do it right, it’s something to look forward to! Fittbe rule number 1 for stretching is always stretch when you are warm. There is nothing worse than rolling out of bed and forcing your body into an uncomfortable stretch. You might wonder as you do something that is supposed to be good for you – am I injuring myself? Can something that feels like this really be good for me? The answer is, no! It’s not good to stretch cold.

  • A great way to get ready for stretching is to do a bit of what we call “oil can” in the Fittbe apps!

  • Start with some light leg circles standing
  • Follow by rolling through your feet in a planted jog about 16
  • Take 16 plie pulses in second position
  • Do 16 medium sized arm circle
  • Repeat 3 Rounds 

 Go for it! Relax, Stretch, and Settle in!

Now enjoy your 10 minutes of stretching! Be sure to do hamstring stretches, quad stretches, back stretches, calf, and Achilles stretches!

 

Enjoy a Fittbe Stretching or Fittbe Yogalates Session Today: Get your App!

Give your body the stretch and strength it deserves with a beautiful Pilates or Yogalates session!