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!

 

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

Your Back to School Workout Essentials

Your Back to School Workout Essentials

Your Back to School Workout Essentials

It’s back to school, and though we know you’ll miss those little cutie pies if you are a parent or a grandparent,  the great news is that now you can get back to your routine. The kiddos are back at school and you hopefully have some time for yourself! Because some much needed “me” time is in order, we’ve rounded up the best amazon finds for your workout success and bonus, you’ll have them in 2 days or less!

1. Barre/Pilates socks- The worst feeling in the world is doing a really good plank only to notice your feet slipping out from under you, but never fear, barre socks are here (Yes, I know that rhymes!). These puppies are inexpensive and will add much-needed traction and stabilization while you get down and dirty with your yoga mat! https://amzn.to/2MQtelG

Kira’s #1 Pick!


2. Speaking of Yoga mats you definitely need this one, it’s a “knee pad” to put atop your yoga mat. Those planks hurt your wrist or depending upon where you’re doing your at-home workout you can feel the hard floor crushing your back, hence this pad! It adds much-needed cushion without hindering your workout. https://amzn.to/2ZCaInj

 

3. Resistance bands are some of the best tools for workouts, your inner thighs have probably never been so sore after doing a resistance band workout! These bad boys come in a variety of strengths too with a little cool carrying case! https://amzn.to/2MPkts9

For those stylin’ gals!

4. If you plan to workout at the gym a stylish workout bag is a must! Check out the Kate Spade “That’s the spirit” black tote. It’s not terribly large so it’s easy to transport and there’s enough room for all your equipment plus a change of clothes. It also has a zipper so you don’t have to worry about losing things! https://amzn.to/2MQeK5w

 

5. Don’t forget your earpods with lightning connector! You don’t want to be stuck without them, how will you know how many sets of scissors you have left or better yet, how will you hear when Kira makes a really funny joke (cause you really don’t want to miss those!). https://amzn.to/2zKCeAh

Happy shopping!

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Check out the Fittbe Apps on iOS and GooglePlay! Links below are for unlimited At Home Pilates on both stores!

Delicious and Healthy Blueberry Smoothies!

Delicious and Healthy Blueberry Smoothies!

Blueberry smoothies are an all time "Fittbe Fave"! Antioxidants galore, and the color seems to make them an extra treat! These blueberry smoothies are also so simple to make!

Healthy Blueberry Smoothie Recipe

  • 1 banana
  • 1 cup of yogurt (greek yogurt is our favorite)
  • 1 cup of blueberries (frozen)
  • 1/2 cup of a second sweet fruit (eg. mango or strawberry)
  • 3 tablespoon of vanilla protein powder (we love the one the carry at Trade Joes)
  • 1 cup spinach leaves
  • 3/4's cup almond milk
  • Garnish with mint and a few whole fresh blueberries

Simply blend together in a good blender. If you like your smoothie a bit thicker, use less milk, and if you'd like it a bit more drinkable, use more! If you'd like it sweeter, we suggest just a bit of agave nectar!