Monthly Archives: March 2012

Body Bar’s Monday Move : Pilates Roll Up

Spring is here!

The sun may be shining bright but after losing an hour after the time change, everyone seems a little less excited.  So this Monday we wanted to present an exercise that will wake you up.

This classic Pilates Roll Up is a great exercise to awaken your mind, breath and body.  Take note to the instructor’s advice especially concerning form.  Make sure to breath with each movement.  Feel your lungs fill up with that fresh spring air.

A big thank you to Pilates on Fifth for this great video!

 

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Spring Ahead to your Beach Body with Body Bar

This weekend our clocks are springing ahead,  so now that our minds and our clocks are set for spring, it’s time to get our bodies ready for the change too!  We’ve put together some exercises to help get you beach ready.  A tip for all the exercises below:  concentrate on keeping your naval in and your abs engaged.  Try to keep your heart rate up.  The harder you work, the more fat you’ll burn and the leaner you’ll get!  You can perform the following as a circuit or 3 sets of each exercise one at a time…the choice is yours!

Have fun and don’t forget to hydrate!

SINGLE-ARM PRESS AND BEND

Stand holding a Body Bar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position.  This move will work your obliques and tone your shoulders.  Do 8 to 12 reps per side

BAR CRUNCH

A: Lie with knees bent and shins parallel to ground, and hold a Body Bar over chest.  Crunch up, reaching bar over knees; lower and repeat. Do 8 to 12 reps.

B:Extend legs a few inches above ground and hold bar behind head. Bring left knee toward chest, then switch legs to complete 1 rep. Do 8 to 12 reps.

WOBBLY PUSH UP

Place a Body Bar on top of a Bosu (or the seat of a chair) and get in plank position on toes or knees with hands grasping bar, palms wider than shoulders.

Bend elbows, lowering chest toward your Body Bar, straighten arms, and repeat.

BAR PRESS AND CRUNCH

Lie face-up on a bench (or on the ground) and hold a Body Bar close to your chest with arms straight and hands slightly wider than shoulders, palms facing forward. Press your Body Bar up, then crunch up. Hold for 1 count.

Then twist torso to the right, left, and back to center, moving your arms and upper body as one unit. Lower to starting position and repeat. Do 12 reps.

DIVE AND ROLL

Place your Body Bar two feet in front of a Bosu.  Lie face down with your hips and belly on the Bosu, feet hip-width apart on the floor. Place your palms on the bar and lift your legs as high as possible (A). Slowly roll the Body Bar toward the Bosu as you lower your legs toward the floor (B). Roll back to start. That’s one rep. Do 12 to 15 reps

Trainer tip: Keep your neck in line with your spine throughout the move.

BONUS MOVE: JUNGSHIN ABS

Although this is used with a wooden sword, using a Body Bar will give you that extra challenge!

Sit with knees bent, ankles crossed, and feet on the ground. Hold your Body Bar at chest height in front of you, pointing down, right hand on the ridge and left hand above it. Inhale as you bring arms overhead, bending elbows so sword is parallel to your spine [A]. Exhale as you lean back and uncross ankles, extending arms and legs at a 45-degree angle in front of you [B].Return to starting position and repeat for 30 seconds.

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