PILATES, YOGA AND TAI CHI WORKOUT

PILATES, YOGA AND TAI CHI WORKOUT

PYT WORKOUT

This combo of yoga, Pilates, and tai chi exercises will get you strong, sculpted, and totally revitalized — plus give you an invigorating energy boost!

Yoga, Pilates, and Tai Chi Elements

Sometimes the quietest exercises can be the most invigorating. That’s the case with this energy-boosting routine, which brings together elements of yoga, pilates, and tai chi.

Yoga is about stability, Pilates focuses on mobility and stability, and tai chi is all about mobility.  Moving from one discipline to the next circulates the energy throughout your body, so you’re refreshed by the end.  You’ll also feel pretty darn strong — these moves are a killer way to sculpt your arms, abs, legs, and butt, using just your body weight for resistance.

Do each circuit three times through, breathing deeply and evenly throughout the workout.

Circuit 1

1. Camel

PYT WORKOUT 1

Strengthens: Shoulders; stretches Front of Body

  • Kneel on floor with feet behind you, legs slightly apart.
  • Stretch your hips and thighs forward while reaching back, placing your hands on your lower back (easier) or heels (more challenging).
  • Gaze up toward ceiling while pushing your hips forward and arching spine; hold for 7 to 10 breaths.

2. Thigh Stretch

PYT WORKOUT 2

Strengthens: Glutes, Core; stretches quads

  • Release from Camel and return to start.
  • Inhale, then exhale while leaning back from hips, this time without bending spine, so your body forms a straight line from ears to knees.
  • Place hands on hips (easier) or extend arms in front at shoulder height (more challenging).
  • Come back to start, then repeat. Do 7 to 10 reps.

3. Rising Lunge

PYT WORKOUT 3

Strengthens: Legs, Glutes, Hips; stretches Back

  • From thigh stretch, bring left foot in front of you, left knee bent 90 degrees.
  • Lift right knee off the floor, straightening leg behind you.
  • Sweep arms out as you rise; then lower arms as you sink back down.
  • Do 4 reps; switch sides and repeat.

Circuit 2

1. Tree Pose

PYT WORKOUT 4

Strengthens: quads, glutes, Hamstrings; Improves Balance

  • Stand with feet together, palms together in front of chest.
  • Place sole of right foot on left inner thigh, as high as you are able; turn right knee out to side.
  • Keep hands in front (easier) or extend arms overhead, keeping palms together (more challenging).
  • Bend left knee slightly to work quads.
  • Hold for 7 to 10 breaths.
  • Go directly to Single leg Circle.

2. Single Leg Circle

PYT WORKOUT 5

Strengthens: Glutes, hamstrings, Inner Thighs; Improves Balance

  • Remaining on left leg from tree pose, straighten right leg and bring it out in front of you, toes pointed toward floor.
  • Drawing abs in, make 1 large circle clockwise with your right foot, keeping hips still; exhale 1 full breath to draw the circle.
  • Keep hands on hips (easier) or arms extended overhead (more challenging).
  • Reverse direction, drawing a counterclockwise circle.
  • Do 7 to 10 reps per direction.
  • Go directly to Rooster Stands on One Leg.

3. Rooster Stands on One Leg

PYT WORKOUT 6

Strengthens: Glutes, Quads, Hamstrings, Shoulders; Stretches Back

  • Remaining on left leg, bring right leg in front of body, knee bent 90 degrees and thigh parallel to floor.
  • Slowly bend left knee in a half squat, keeping weight over heel.
  • As you squat down, bring arms down in front, then out to sides and back above head as you straighten leg.
  • To make it easier, don’t squat down as deeply and keep your right foot closer to floor.
  • Do 7 to 10 reps.
  • Repeat the entire series, starting from Tree Pose, on opposite leg.

Circuit 3

1. Warrior 1

PYT WORKOUT 7

Strengthens: Legs, glutes, Core; stretches Back

  • Stand with feet 3 to 4 feet apart.
  • Turn left foot out 90 degrees, pointing to left side, and pivot right foot toward left.
  • Bend left knee 90 degrees, knee aligned with ankle; turn hips to face over left thigh.
  • Place hands on hips (easier) or raise both arms overhead, palms facing each other (more challenging).
  • Hold for 7 to 10 breaths. Go directly to Tuck and Extend.

2. Tuck and Extend

PYT WORKOUT 8

Strengthens: Arms, chest, Glutes; Stretches Hips

  • From Warrior 1, sweep arms down to touch floor on either side of left foot.
  • Step both feet back behind you.
  • Inhale, then exhale as you lift right foot off the floor and sweep knee under body (not shown).
  • Straighten right leg behind you, lifting it as high as you can, then bring knee back toward nose.
  • To make it easier, bring right knee to floor before straightening leg.
  • Do 7 to 10 reps; go directly to Slow Kick.

3. Slow Kick

PYT WORKOUT 9

Strengthens: Glutes, Chest, Shoulders; Stretches hamstrings

  • Lower right foot and walk hands back, rolling up to standing position.
  • Lift right leg, knee bent 90 degrees; bend elbows 45 degrees, palms down (not shown).
  • Slowly kick forward with right foot, leading with the heel; at the same time, slowly push palms forward.
  • Lower and repeat.
  • Do 7 to 10 reps.
  • To make it easier, keep standing leg slightly bent and hands on hips.
  • Repeat entire series on opposite leg.

ENJOY FEELING FIT AND STRONG!

5 QUICK AFTER WALK EXERCISES FOR ALL-OVER-TONING

5 QUICK AFTER WALK EXERCISES FOR ALL-OVER-TONING

Here is a series of Pilates-inspired post-walk sculptors. They target the butt, hips, thighs, shoulders, and upper back while working your core. Tack these moves onto the end of any walk, aiming for at least three times a week. Plié … Continue reading

8-MINUTE PILATES WORKOUT

Tone your core and improve your posture with this express PILATES WORKOUT.

The Daily Routine

PILATES does more than just tone and FIRM your core. By initiating all movements from your center, you’ll improve your posture and look leaner in just a few WORKOUTS. To maximize results, keep your BELLY BUTTON drawn in and up, your neck and back long, and your SHOULDERS relaxed. Do this routine daily to keep your body looking its best.

Swan

Minutes 0:00-1:00:

SWAN

Targets: Back, Abdominals, Inner Thighs

  • Lie face down 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.

Double-Leg Stretch

Minutes 1:00-2:00

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.

Spine Stretch Forward

Minutes 2:00-4:00

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.

Seated Spine Twist

Minutes 4:00-6:00

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.

Leg Pull Front

Minutes 6:00-7:00

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.

Leg Pull Back

Minutes 7:00-8:00

Targets:Abdominals,Glutes, Hamstrings, Chest (not shown)

  • Start out in a full push-up position with your abdominals engaged, hands in line with shoulders.
  • Lift left leg 2 to 5 inches off the floor.
  • Point toes and hold for 3 full seconds before slowly lowering your leg.
  • Repeat with right leg; continue to alternate sides.

COME ON!  YOU’VE GOT 8 MINUTES A DAY TO GET TONED!!