30-minute workout to keep you young

Bella Magazine, August 2012
By Phillip Makselan

Ivy Castillo, Barbara Bruni and Beth Bradford work with exercise bands.

Ivy Castillo, Barbara Bruni and Beth Bradford work with exercise bands.

Pilates
“Since Pilates exercises, if done correctly, work the entire body with every exercise it is easy to get in a full body work out in just 30 minutes,” says instructor and Pilates Core Training owner, Barbara Bruni.You may perform the exercises can be a mat or specially designed equipment by Joseph Pilates.
10 SETS — HUNDREDS:

  • Start out with knees bent, arms by your side. Lift your head and shoulders up off the mat. Keep your low back flat on the mat.
  • Pump your arms up and down while breathing: 5 counts on the inhale and 5 counts on the exhale. 10 sets of this make 100 beats.
  • Keep your belly in even on the inhale. Keep your shoulders back.You can straighten your legs as long as your back stays flat on the mat.
  • This exercise can be performed on the mat without the resistance of the reformer.

5 SETS —TEASERS:

  • Lie on the floor with legs extended, and reach arms over head. Make sure your ribs stay down on the mat to work those obliques and keep your back from getting strained.
  • Lift your head and shoulders while reaching the arms forward, then with an exhale, lift your legs up off the mat. Lift your upper body and legs to form aV shape.
  • It is absolutely critical to keep your belly in. Pull your shoulders down away from your ears, and keep your chest lifted. Inhale, then as you exhale, roll back down, making sure your low back touches the mat as you do so.
  • If you feel any stress at all in your lower back, you can perform the entire exercise with your knees bent.

12 REPS BICEP CURLS WITH ABDOMINAL PARTIAL ROLL BACKS:

  • Sit up tall with legs extended. Put an exercise band around your feet.
  • Tilt back and scoop your belly in and up, feel your tailbone curl under. Keep your chest up and shoulders back to help alleviate forward shoulder posture. Keep as much lift of your ribs up off your hips as possible.
  • On the exhale, bend your elbows, and pull your hands to your ears, on the inhale extend your arms out. Make sure to pull your belly in with each exhale.

Pilates routines provided by Barbara Bruni, owner of Pilates Core Training in Pensacola. Bruni is a licensed massage therapist specializing in myofascial release, in addition to being a Pilates instructor, and has owned the studio for 12 years. She offers private sessions, classes and has tri-weekly show on UWF-TV Channel 4.



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