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Sep 13

Firm your Tushy While Sitting in Traffic or at your Desk!

Do you have a sedentary job? Do you find yourself playing taxi to your kids and spending most of your day in the car just sitting?

The best thing about Pilates is that you can integrate the basic principles into your daily activity and get a workout. The movements are subtle, but effective and will continually raise your body awareness.

So the next time you’re sitting in crazy traffic, think Pilates and your Powerhouse (or core). Not only will it de-stress you, but you’re getting a little bit of a workout at the same time.

You can be in the car, at your desk or on the plane. Just try this….

First, move to front edge of your seat and place your feet firmly planted on the floor with your knees hip-width apart. Sit up straight at a 90 degree angle and lift your spine. Now pull your navel to your spine, lift your lower back and pitch your torso slightly forward while pulling in your abs even more.

Now….

1) Squeeze your butt muscles together, and you should feel your whole body lift up or rise about two inches off the seat.

2) Hold it for 5 seconds, and then relax. As soon as you’re almost completely relaxed in that seat, take it right back up again.

3) Repeat 5 times or as many as you’d like.

If you’re in the car, you can use your grip on the steering wheel to help lift your back up and out of your waist and try to make sure your shoulders are not up around your ears.

Extra bonus! Combine the above exercise with great Pilates breathing.

1) As you do the above exercise, inhale through your nose while keeping your abs pulled into your spine and staying elongated. Think about breathing into your back and expanding the rib cage.

2) Exhale out through your mouth and draw your belly button deeper into your spine. Try to get all the air out of your lungs, ridding your body of toxins, while staying tall and long in your spine. Really focus on the exhale to feel the Powerhouse engagement.

3) Do 3 rounds of breathing (inhale and exhale) as you squeeze, squeeze, squeeze and then release your butt. Repeat exercise for 5 times.

Great job! Now don’t you feel better?

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