How to target your lower abs!

We get requests all of the time about this problem area!

 

 Simple Curl and Lifts

 Begin with your arms over your head, lying on your back. As you exhale, you want to roll up while pressing your lower back toward the mat. Hold this for a few seconds, then slowly roll down, floating your arms back up overhead! 

Plank w Knee Lowers 

It’s not good to just to “sit ups” in order to work your abs. You want to take a nice variety of body positions in order to target them in a balanced way. Thank you Pilates! We love a low plank with dual knee lowers in order to activate middle and lower abdominal muscles! It’s perfect sandwiched in between exercises with different body positions!

Feet to the Sky Lifts

 

Reach your feet up to the sky, stretching your legs. We might barely be able to see it, but you’ll be getting to those deep lower abs! 

Reach your feet up to the sky, stretching your legs. Go for a 90 degree angle, but if they aren’t totally straight today, that’s ok, keep working toward it!  

 Activate you lower abs as you try to lift your hips up off of the mat about an inch! These are quite subtle, but they REALLY get the job done. This is probably the very best exercise to make get those lower ab muscles engaged and working!  

We have amazing full length workouts that are choreographed and ready for you in the Fittbe Pilates App! Join our amazing community for ~ 23 cents per day. Try some sessions FREE too!

 

 

Tone, Stretch, Elongate. FEEL AMAZING!

We invite you to join a community who loves active living, Hygge, great recipes, and best of all, Unlimited Pilates!

 

Boost your mood, focus, and improve your sleep!

Boost your mood, focus, and improve your sleep!

Can Exercise Reduce Stress & Tiredness?

So you’re feeling stressed, unfocused, a little tired… We’ve all been there! Rather than reaching for the remote to stream another series on Netflix or head to the couch for a nap, instead try a complete 360 and go for a little workout instead!

 

I’m already tired and you want me to workout to be more wakeful?

YES! You heard right, friend!

When you are feeling a little tired, a nice workout session will get both your circulation and endorphins going! You will enjoy a good mood boost, and much less tired. It doesn’t have to be anything too crazy. From at at home Pilates workout to a nice walk or a jog, it’s a great way to say to you body, “hey, wakie wakie, we have things to do!”

A mood booster!

We talked about endorphins, get ready for good feelings!

Endorphins are hormones that when simply put, make you feel good. When you exercise, your body releases  chemicals that give you a positive feeling! According to webmd, “that feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.” That sounds good to us! 

Getting Exercise also improves sleep!

Workout to sleep better!

Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep explains that  “moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep.”

Feeling stuck? 

Use exercise to refocus!

According to the Harvard Medicine blog, exercise can help your brain to focus! Several studies have demonstrated that exercise that gets your heart pumping also can help your brain function. It may also improve memory! 

Get ready to THINK more clearly, sleep more soundly, and be in a better mood. Who wouldn’t love that!?

 

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Enjoy an upbeat session of Fittbe Pilates today + your achievement diary, favorites, fun and balanced wellness activities & more!

Be the Belle of The Barre!

Be the Belle of The Barre!

Be the Belle of The Barre!

Here we highlight a few super exercises that are simple and fun!

Barre Exercises from “Belle of the Barre” by Fittbe!

Who is ready to be the Belle of the Barre?! If you can find 25 minutes to enjoy this session from the Fittbe Barre app, we know you’ll feel amazing and benefit from a glorious full body tone that improves posture, feels graceful and is also FUN! Here are a few of our featured exercises with an excerpt so that you can all see what’s coming! 

4 count plie pumps with arms floating to second

An all time favorite warm up!

This warm up is amazing and you can really do it any time you just need to warm up your arms and legs! Take your feet to a natural first position, and start by engaging your legs, and squeezing your inner thighs together. Really think of “pulling up” through your legs. Arms are starting in Fifth en Bas of Bras Bas, and taking the 4 counts of plie pumps to float to second position. Then, take 4 counts to float back down and gather for another set! Keep sending your hips straight to the floor. 

Alternating heel second position plie pulses

This one really works your legs!

Make sure your take a nice wide second position with your legs. Promise yourself that you’ll route your knees right over your second toe for the entire exercise. Good tracking is essential! As as you lift one heel off, and keep your foot in demi point, take your plie knee bend lower. Then, take your heel back down to the mat. Switch off legs and find a nice rhythm! 

 

Standing oblique rotation with parallel passe

Engage your waist as you twist! 

Ok, see the picture? That waist is twisting and those abs are tightening with every exhale. But the FUN part is that your upper body is totally dancing with each twist! The torso always goes toward your working leg on this one. Your standing leg is reaching tall and far from the floor! Be sure to get your knee nice and high and make sure you keep your best posture!

First position curl ups on the Mat

Take it down to the mat!

For this exercise, you will want to come down to your back, and take your arms over your head. Flatten and tighten your abs. Squeeze your knees together in a bent knee position, feet on the mat. As you exhale, roll your upper body and arms up and find a ballet first position. Hold for several counts, then roll down slowly through your spine keeping your core tightly engaged!

Rotated leg, lift, lower, out, and center

Isolate those external rotators and inner thighs!

Begin in a position with your elbows on the mat. Keep your neck long. Bend your knees out in front of yourself, then route your first working leg to a 45 Degree angle. Flex your foot. Now, draw the leg upward, enjoying a hamstring stretch. Keep your knee reaching side. Lower slowly back to the 45 degree position. Now keeping your core strong, route the leg outward off of your center line, and hold. Lastly draw it back in, engaging your thighs again. That’s one set!

We have some helpful video clips of the featured exercises here for you, and the full video is available in the Fittbe Barre app. Included for All Members! Tap the link to enjoy! 

 

It's always a good day for BARRE!

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

 

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!