Awards season is upon us! Want to tone it up like your favorite celebs do before the red carpet? Erika Bloom, Pilates Expert and Founder of Erika Bloom Pilates, shares her five go-to moves that you can do in the comfort of your own home to tone, tighten and lengthen your arms, core, shoulders, rear, legs, and even improve your posture. A full body workout that will help us look like our favorite celebs, that we can do at home? Yes, please. See Erika’s routine below…
Begin with your left foot stepped forward into a lunge and the center of a resistance band under your right foot. Hold the band in each hand with your elbows bent and your arms by your side. ‘Punch’ one hand forward, lengthening the arm out to shoulder height. Keep your core tight and your spine long. Repeat for 8 punches then switch sides to do 8 reps with the other arm.
Tip: Think of using your core engagement to support your posture so your shoulders stay open.
Begin in a side plank. Slowly lower your hips down while staying supported and open in your shoulders. Feel the under side body lengthen. Follow the top arm with your gaze. Press back up in to side plank and reach the top arm all the way over head as you look down at the mat. Feel a long line from your feet to your finger tips.
Tip: Stay strong and active in your hips, legs, and core to make it a full body movement.
Begin lying on your stomach with your arms reaching out in line with your shoulders like a ‘T’.
Deepen your belly and lengthen your spine to lift your head, neck and shoulders up just an inch or two in to a small arch. Now reach your arms back to your hips as you increase the arch slightly. Reach the arms back to the T as you lower your torso and arms down to starting position. Repeat 8 times.
Tip: Keep reaching from your head to your toes to keep length in your spine.
Begin standing on your right leg with your left foot lifted to your right ankle. Engage your deep core and find a neutral spine.
Reach the left leg back as you bend forward at your right hip and find one long line from the top of your head to your left heel. Draw the left leg back to your right ankle as you stand up. Perform 10 reps and then switch sides for 10 reps on the other leg.
Tip: Reach the standing leg sitz bone up as you fold forward so that you fold at your hip while keeping your spine neutral (don’t round your back).
Begin with a resistance band under your feet and held in each hand. Bend your knees to hinge forward at the hips into a long, neutral spine. Lengthen your arms down to the floor with your palms facing each other. This is your starting position.
Draw the arms back and up with the arms remaining straight until the palms come to your hips. Feel the collar bones widen and the shoulder blades draw down and wide on your back. Now lengthen the arms back down to starting position. Repeat for 15 reps.
Tip: Do not squeeze your shoulder blades together. Instead focus on keeping the work in the backs of your arms.