Category: ABC Blog

Seeking a healthy way to move your body and prepare for motherhood? Look no further than Pilates and Yoga! These gentle yet effective exercises offer a treasure trove of benefits for pregnant women. Discover how Pilates and Yoga can become your pregnancy wellness allies below.

Pregnancy might seem like the perfect time to sit back and relax. You may feel more tired than usual, your back might ache and your ankles might be swollen.

But there’s more to pregnancy and exercise than skipping it entirely. Unless you’re experiencing serious complications, sitting around won’t help. In fact, pregnancy can be a great time to get active — even if you haven’t exercised in a while.

Seanna Thompson, M.D., Mayo Clinic Health System OB/GYN physician, answers a few common questions about pregnancy and exercise.

What are the benefits of exercise during pregnancy?

Regular exercise can help your body adapt to the changes that occur during pregnancy. Exercise reduces constipation, bloating, swelling and backaches. Physical activity improves mood, posture, muscle tone, strength and endurance. It may also help you sleep better. Additionally, exercise can benefit the baby and may even prevent or treat gestational diabetes.

Overall, exercise regularly keeps you fit during pregnancy, increases your energy level and can help you cope better with labour. Post-baby workouts will also help you take weight off more quickly after delivery.

What exercise should I do?

Exercise that incorporates cardiovascular fitness is beneficial. Walking, swimming, cycling, aerobics, yoga, Pilates and running are exercises safe for pregnancy. Be sure to listen to your body and drink plenty of fluids to stay hydrated. Kegel exercises strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. You can do Kegel exercises discreetly just about any time. Squeeze the pelvic floor muscles for five seconds and relax and squeeze again; try to do 50 a day.

Is it OK to start exercising if I do not routinely exercise?

Yes. It’s never too late to start. Make sure to drink plenty of water, wear loose-fitting clothes and a supportive bra. Stay cool, take breaks and stop if you feel overheated. Be sure to listen to your body.

Are there any exercises I should avoid?

Avoid contact sports, as well as activities where there is a high risk of falling. Avoid hot yoga, downhill skiing, hockey, basketball, soccer, wrestling, fight club, scuba, gymnastics, water skiing and horseback riding. Although free weights can be utilized, there is a risk of hitting the abdomen. Use of resistance bands may be preferable. Also, stay off your back after the first trimester. Avoid activities that require balance skills later in pregnancy.

How much should I exercise?

Depending on your fitness level, consider these guidelines:

• You haven’t exercised for a while. Begin with as little as five minutes of physical activity a day. Build up to 10 minutes, 15 minutes and so on until you reach at least 30 minutes a day.
• You exercised before pregnancy. You can probably continue to work out at the same level while you’re pregnant — as long as you’re feeling comfortable and your health care provider says it’s OK.

What should I watch out for?

The hormones in your body can cause the ligaments that support your joints to relax, making joints more mobile and more at risk for injury. The extra weight shifts your centre of gravity, placing stress on your back, muscles and joints. Stop exercise if vaginal bleeding, dizziness, chest pain or fluid leaking from the vagina occurs. If you experience these symptoms during exercise, contact your healthcare provider.

Nurture your body and stay healthy and relaxed as you prepare for motherhood. Register for our Yoga or Pilates classes today! Call us at (949) 305-3310 and visit our Instagram @abc_fitstudio for more inspiration.

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Reference: [https://newsnetwork.mayoclinic.org/discussion/exercise-during-pregnancy-safe-and-beneficial-too/]

Regular stretching can improve your range of motion, reduce aches and pains, and leave you feeling energized and ready to take on your day. You can also take your stretching practice to the next level by joining one of our yoga or Pilates classes. Read more and discover the power of a good stretch! Questions? We are here!

You know exercise is important, but what about stretching? Does stretching take a back seat to your exercise routine? Not so fast.

Stretching may help you improve your range of motion and decrease your risk of injury, among other benefits.

Understand why stretching can help and how to stretch correctly.

Benefits of stretching

Studies about the benefits of stretching have had mixed results. Some research shows that stretching doesn’t reduce muscle soreness after exercise. Other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.

However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints.

Better flexibility may:

Improve your performance in physical activities

Decrease your risk of injuries

Help your joints move through their full range of motion

Increase muscle blood flow

Enable your muscles to work most effectively

Improve your ability to do daily activities

You may learn to enjoy the ritual of stretching before or after hitting the trail, ballet floor or soccer field.

Stretching essentials

Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good.

Use these tips to keep stretching safe:

Don’t consider stretching a warmup. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for 5 to 10 minutes. Even better, stretch after your workout when your muscles are warm. Consider skipping stretching before an intense activity, such as sprinting or track and field activities. Some research suggests that pre-event stretching may actually decrease performance. Research has also shown that stretching immediately before an event weakens hamstring strength

Strive for symmetry. Everyone’s genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury.

Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides. Also stretch muscles and joints that you routinely use or that you use in your activity.

Don’t bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness.

Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds.

Don’t aim for pain. Expect to feel tension while you’re stretching, not pain. If it hurts, you’ve pushed too far. Back off to the point where you don’t feel any pain, then hold the stretch.

Make stretches sport specific. Some evidence suggests that it’s helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you’re more vulnerable to hamstring strains.

Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. Even 5 to 10 minutes of stretching at a time can be helpful. Skipping regular stretching means that you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching.

Bring movement into your stretching. Gentle movements, such as those in tai chi, Pilates or yoga, can help you be more flexible in specific movements. These types of exercises can also help reduce falls in older adults.Also, try performing a “dynamic warmup.” A dynamic warmup involves performing movements similar to those in your specific sport or physical activity at a low level. Then you speed up gradually and add intensity as you warm up.

Some people may also choose to add foam rolling before working out along with a dynamic warmup.

Know when to exercise caution

If you have a chronic condition or an injury, you might need to adjust your stretching techniques. For example, if you already have a strained muscle, stretching it may cause further harm. Talk to your doctor or physical therapist about the most appropriate way to stretch if you have any health concerns.

Also remember that stretching doesn’t mean you can’t get injured. Stretching, for instance, won’t prevent an overuse injury.

Ready to experience the full benefits of stretching? Join our welcoming community and experience the joy of movement in a Pilates or yoga group setting! Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for more inspiration.

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Reference: [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931]

The real powerhouse of your body lies beneath the surface – your core. A strong core is the foundation of a healthy and capable body! Let’s take control of your fitness journey and unlock the power within. Start building a strong core with our tips below. ABC Fit Studio has a huge selection of classes, semi-private and private options for you to exercise — and across many areas of fitness to keep things personalized, interesting, and above all — fun!

Core exercises are an important part of a well-rounded fitness program. Some people may do a situp and pushup now and then. But core exercises are often ignored. Still, it pays to get your core muscles — the muscles around your trunk, including your pelvis — in better shape. Read on to find out why.

Core exercises improve your balance and stability

Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you’re on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.

Core exercises don’t need equipment or a gym membership

Unleash the power of your core! We offer special classes focused on strength, balance, and core. Find your flow and feel your best at ABC Fit Studio. Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751 ]

Living with diabetes doesn’t mean giving up on your well-being. Beyond medication and diet, yoga offers a powerful tool to empower your diabetes management and promote holistic health. Yes, Yoga! And when you come to ABC Fitness Studio, you are also enveloped in a friendly and supportive environment — so if yoga is new to you, don’t hesitate to try it for the first time with us at ABC.

Yoga for Diabetes

Embrace a healthier you! Find your flow and feel your best at ABC Fit Studio. Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference:  [ https://www.webmd.com/diabetes/yoga-diabetes-poses ]

Unlocking a healthier, stronger you might be closer than you think. Pilates, often thought of as a practice for dancers and fitness enthusiasts, offers a surprising range of benefits that extend far beyond the gym. We have phenomenal classes for all levels! We even offer instructor training. If you want to talk Pilates, you’re speaking our language. Connect with us on any questions at any time!

8 Surprising Health Benefits of Pilates, According to Experts

If your exercise routine went out the window with your pre-pandemic life (same) or you’re looking for a workout that’s more nurturing and less drill-sergeant for your tired, achy body, look no further than Pilates: a low-impact form of exercise that emphasizes core stability, strength and flexibility.

But First, What Is Pilates?

“Pilates describes a philosophy and style of exercise that’s designed to strengthen the body’s alignment and balance through controlled movements and breathing patterns,” says Greta Wyeth, a California-based Pilates instructor and founder of Still Point Movement.

It’s named after its creator, Joseph Pilates, who developed the exercise and body conditioning system in the 1920s as a tool for healing.

“Initially, it was the dance community who embraced Pilates (originally called Controlology) to help with strength, flexibility and injury recovery and prevention,” says Wyeth. “Since then, Pilates has become a mainstream and accepted form of exercise to a broad range of populations, from the office worker with back pain to the professional athlete.”

It’s similar to yoga in the sense that both emphasize breath and mindful movement—however, yoga has more of an emphasis on the spiritual and meditative aspects of health, whereas Pilates is more anatomical, with an emphasis on alignment and control in physical movement.

No matter your lifestyle or fitness level, there are oodles of different Pilates exercises, approaches and modifications to both challenge and support your goals. “Pilates lays bare the imbalances in movement we all have that can lead to inefficient movement and eventual injury, and guides muscle activation to correct these imbalances,” says Wyeth.

With the myriad ways our lives have collectively been ravaged by the pandemic in particular, the holistic nature of Pilates and its emphasis on nurturing the mind-body connection can help revive the physical and emotional equilibrium we’ve been missing out on for eons.

Pilates Health Benefits

1. Builds core strength

Many of the exercises in Pilates develop and rely on core strength. “Specifically, transversus abdominis strength, which is the deeper layer of the abdominal muscles,” says Wyeth. “It’s these muscles that help stabilize the spine, lift the pelvic floor and support the diaphragm.”

This group of muscles create a support system that allows us to find efficiency and balance in movement, ease and mobility of breath, as well as fluidity and alignment in physiological work, Wyeth adds.

2. Improves posture

Pilates is heavily focused on improving postural alignment, with exercises designed to improve abdominal, glute and deep core musculature strength.

“Improving the strength of these muscles allows you to have a better base with which to maintain spinal alignment and upright posture,” says Maggie Mills, D.P.T., a physical therapist and co-owner of Fit Family Physical Therapy in Scottsdale, Arizona. “It also allows for decreased tension on your joints and ligaments, including those in the shoulder and neck.”

3. Improves flexibility and mobility

Pilates utilizes fluid movement and dynamic stabilization exercises to improve range of motion and mobility.

“Fluid movement helps to naturally relax the nervous system, which often impacts flexibility and mobility (in addition to actual muscle length),” says Mills. “Repetition with these fluid movement patterns allow you to improve range of motion over time, as a result of muscle length improvements and nervous system inhibition.”

4. Decreases back pain

The flimsier your core, the higher your risk of back pain. “Because Pilates focuses on core-strengthening as a basis, specifically targeting positional control of the lumbopelvic region, the movement patterns reinforced through your Pilates practice can be carried over to many other dynamic activities,” says Mills.

So Pilates can help protect you from experiencing back pain not only during other workouts, but also during daily activities, like lifting, reaching and bending over.

5. Improves balance

A strong core helps the body successfully enact many of its automated processes, including maintaining our balance.

“Our muscles are the output of our balance system—specifically the core, since it’s near our center of gravity,” says Mills. “Because Pilates utilizes core strengthening as a foundational component of exercise, this allows us to have well-functioning balance systems.”

6. Decreases stress

Exercise has been shown to increase endorphins (the brain’s feel-good neurotransmitters), which acts as a natural stress-reliever.

Pilates also utilizes breath control—another effective way to not only reduce stressful feelings in the moment, but balance out the body’s autonomic nervous system and ease long-term symptoms of stress-related disorders, like anxiety and depression.

“The increased respiratory exchange helps oxygenate the body’s tissues, improving energy, mood and cognition,” says Karena Wu, D.P.T., a physical therapist and owner of ActiveCare Physical Therapy in New York.

7. Improves your other workouts

Because Pilates emphasizes quality of movement and control through movement, it can serve as a nice complement to other forms of exercise.

Stability through the core and lumbopelvic region can be essential for more dynamic exercises. “Pilates can enhance workouts, like distance running or high-intensity activities, since it helps to recruit deeper stabilizers and allows for better kinetic chain mobility of the limbs,” says Wu. As a result, your body functions better as a whole.

Pilates is also complementary to strength-training and weight-lifting workouts, in that it builds core and postural muscle strength, while protecting joint health and decreasing joint loading.

8. Prevents and rehabs injuries

Where Pilates shines most, though, is through its ability to decrease risk of injury and pain—and rehab injuries that have already happened.

“It’s primarily low-impact, so people with joint and muscle issues can use it to help develop sustainable methods to work the body without creating extra stress or irritation during movement,” says Vanessa Johnson, NCPT, master trainer for Club Pilates.

Each move can be modified so that athletes and non-athletes alike can find a way to make their body move in the most efficient—and effective—way possible.

“Improved core, glute and shoulder strength and stability helps the body maintain stability through traditional exercise and sporting activities, which allows for protection of joints and ligaments while running, jumping and changing direction,” says Mills.

It also promotes flexibility, which protects muscle and tendon health, putting you at decreased risk for strains and tears.

“In many cases, people are referred to Pilates as a modality to help with recovery from many ailments,” says Johnson. “It’s heavily relied upon because it truly is a ‘one-stop shop’ for fitness.”

Invest in your health and happiness! Join a Pilates class at ABC Fit Studio and experience the benefits firsthand. If you’re interested in Teacher Training — we can help with that too! Call us today at (949) 305-3310 and visit our Instagram @abc_fitstudio for inspiration and community.

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Reference: [ https://www.eatingwell.com/article/7920034/health-benefits-of-pilates/ ]