Build a better body with Pilates

Want a taut butt, flat stomach and bearing as regal as Nefertiti's? Practicing Pilates, a series of controlled exercise movements, can develop muscle tone and improve posture. Brooke Siler, founder of the re:AB Studios in New York, recommends doing these five exercises for at least ten minutes every day, building up to 30-minute sessions three or four times a week

SINGLE-LEG STRETCH

Lie on your back with knees pulled into your chest. Lift your head to your chest and extend your right leg to a 45-degree angle off the floor. Place your right hand on the left knee and left hand on the ankle. Press your knee upward into your hand to keep belly scooped and upper body static. If you have back problems, raise the extended leg higher. If you feel neck strain, lower your head. Switch legs, bringing right knee to chest and extending left leg. Repeat for five to eight sets, switching legs evenly and rhythmically.

THE HUNDRED

Lie on your back with knees drawn in to your chest, arms at your sides. Tighten abdominals and, drawing your chin toward your chest, lift your head, shoulders and arms slightly off the mat. Straighten both legs toward the ceiling, then lower them to a 45-degree angle (or wherever you can while maintaining a flat back) and begin pumping your arms briskly as though slapping water. If you feel any strain on your neck, lower your head. If your lower back is strained, bend knees at a 90-degree angle. Pump your arms five times while slowly inhaling, then exhale for five more pumps. Alternate to a count of 100. Lower your upper body and draw knees into your chest.

DOUBLE-LEG STRETCH

Bring both knees into your chest. Scoop your stomach in toward your spine and keep your head and shoulders lifted off the floor. Inhale and, in one smooth motion, stretch arms overhead until your biceps are next to your ears and straighten your legs to a 45-degree angle. Tighten your bottom and keep your inner thighs squeezed together to support your lower back. Exhale as you sweep arms around and return your legs to starting position. If your lower back feels strained, lower your head and raise legs to a 90-degree angle. Do five to eight reps.

THE ROLL UP

Lie on your back and place both feet flat on the floor about a beach ball's distance from your bottom. Squeeze your knees and feet together and stretch arms overhead. Inhale and bring arms forward to grab the backs of your thighs. Slowly lift your upper body to a seated position and extend your legs in front of you. Exhale and stretch your arms toward your toes. Inhale and reverse the movement, bending knees and then slowly rolling back on the mat as you exhale. Tip: If it's too difficult to roll up from lying flat on your back, start by sitting up with your hands under your thighs. Inhale and roll back until your arms are straight, and then exhale as you roll back up to the starting position.

ROLLING LIKE A BALL

Sit on the edge of a mat with knees bent and heels close to your bottom. Balance on your butt and tuck your head between your knees while clutching your ankles or the front of your lower leg in each hand. Inhale and slowly roll back, keeping your feet together and close to your butt. Continue rolling until the back of your shoulders touches the mat. Keep your elbows lifted and your head tucked between your legs. Do not roll onto your neck or allow your head to touch the mat. To stay balanced, keep your eyes open. Look toward your stomach as you exhale and roll back up to the starting position. If you're less than flexible or have trouble balancing, place your hands under your knees or on the backs of your thighs with your elbows wide. Repeat five to eight times.

A PILATES SUCCESS STORY

DON'T THINK OF PILATES AS ALL CRUNCHES, ALL THE TIME. IT'S A HEALER THAT CAN HELP PEOPLE WHO HAVE BEEN INJURED. TEN YEARS AGO, AS A MEMBER OF THE DANCE THEATRE OF HARLEM, MARJORIE ORON HAD A LIVELIHOOD THAT DEPENDED ON KEEPING HER BODY IN SHAPE. BUT THE YEARS OF DANCING BEGAN TO TAKE THEIR TOLL, AND ORON SUFFERED FROM CHRONIC TENDONITIS AND BURSITIS IN THE ANKLES, CAUSING HER CONSTANT PAIN. "DANCE OFTEN PUTS A LOT OF WEAR AND STRAIN ON YOUR JOINTS," SAYS ORON, 37. WHEN TRADITIONAL MEDICINE FAILED TO END HER SUFFERING, ORON TURNED TO PILATES. "PILATES HELPED ME STRETCH AND STRENGTHEN MY MUSCLES WITHOUT PUMPING THEM UP, AND GAVE ME MORE CONTROL OVER MY BODY." AFTER A MONTH OF PRACTICING THREE TIMES A WEEK FOR AN HOUR, ORON BEGAN TO SEE RESULTS. IN FACT, SHE BECAME SUCH A DEVOTEE, SHE NOW RUNS A PILATES STUDIO IN THE NETHERLANDS.

TRAINING TIP: To make sure you're using proper technique, Brooke Siler, author of The Pilates Body Kit (St. Martin's Griffin), suggests beginners take a few classes with a Pilates Guild-certified instructor. To find a Pilates-certified class in your area, check out pilatesguild.com.

Fitness trainer puts heart into Pilates

(Post-Standard) - When she entered the world of fitness 20 years ago, exercise was about looking good.

"Now it's really about functioning and living great and living well and avoiding the hospital as much as possible. . . . It's prevention," says Ellen Barrett, 32, a fitness expert who grew up in Manlius. She has made a name for herself (it's on the cover of exercise videos, a Web site and, soon, a book) by infusing a cardiovascular workout into a Pilates routine.

Barrett teaches classes at Crunch Fitness centers in New York City and works as a personal trainer for celebrities such as actress Christina Ricci and Heather Mills McCartney, the wife of musician Paul McCartney.

Pilates is a popular style of exercise that focuses on breathing and is designed to stretch, strengthen and balance the body. Barrett adds weights and some rhythmic movement to turn it into a cardiovascular workout. She says it's catching on in studios in New York City and Los Angeles, and in living rooms across the country.

Her recorded workouts sell for $9.99 in video and $14.98 in compact disc. The packaging for her "Fat-Burning Pilates" describes "calorie-burning cardio along with Pilates-based toning." It's a 45-minute routine.

Barrett is such a fan of Pilates because it requires no fancy equipment or clothing and can be done so easily at home. The weights are light, no more than 2 pounds, and bottles of water can easily be substituted.

"It flatters the female physique in particular because it makes the muscles longer. There's no bulk. Everyone wants that long, lean body, and they want to do it in a peaceful way."

Staying fit used to be a struggle for Barrett, but she says Pilates changed that.

"I used to have to work at it. I used to have to be consumed by (working out,)" she says. "I think Pilates has definitely calmed me down. I really appreciate my body now, maintaining a healthy weight without having to obsess about it."

Barrett started getting fit in junior high school, taking aerobic classes at the Limestone Tennis Club. The aerobic instructors became her role models.

"I felt the women were empowered,"

she says. "I loved it. I just thought it was so fun."

She started teaching aerobics when she went to the University of Connecticut. The gym needed aerobics instructors, and when Barrett was asked whether she could teach, "I told them, 'Sure I can teach,' even though I never really taught."

Barrett kept teaching aerobics after she graduated and went to Syracuse University for her master's degree in education. During that period, she started a corporate fitness program. She and other instructors would take aerobic classes into various workplaces. Barrett began to wonder why she was so intent on getting a master's degree in education when she was already doing what she wanted to do.

Friends were skeptical that she could turn fitness into a living. Barrett knew she could and that she'd have a better shot in California, so she moved there in 1997 after graduation. Fitness was huge in California.

"The fitness industry is still so young. It didn't exist 20 years ago. There weren't gyms on every corner, and now there are," she says.

With so many Americans fighting obesity, she believes the fitness industry will continue to grow.

Barrett learned about Pilates in California, when it wasn't accessible to the average person. The classes were taught in exclusive clubs and studios. She liked the first class she took.

"It gave so much energy," Barrett says.

But she wanted more. "I also believe you need cardio," she says. "The only flaw with Pilates is, it's not cardio."

She says with so many Americans wanting to lose weight, for Pilates to make a difference, it needs some cardiovascular elements. So she added the rhythmic movement and the weights.

A couple years ago, she embarked on a 132-city FiTour, teaching other aerobics teachers about her new style of Pilates. One of the cities she toured was New York City, where she had dinner with Steve Inglese, a friend from college. They continued a long-distance relationship for more than a year. Then, Barrett moved back to New York City in September. The couple plans to elope to Montana next month.

"Montana's my favorite state, with the most amazing clean, fresh air."

She'll be back in time for the release of her next video: "Crunch, Burn & Firm Pilates," which will be available in stores Sept. 7.

Pilates: Another Fad Or The Real Deal?

(TheIndyChannel) - Let's talk about Pilates, and men, don't shut me off yet because this includes you!

We've all seen Daisy Fuentes strut her stuff on TV promoting this fabulous new exercise program. Other celebs like Beyonce Knowles and Melanie Griffith swear by the magic of Pilates. Many people believe that this is probably just another fad that will last about a year and fade away into the next trendy craze (like Tae Bo?).

Well, hold on for a minute, PILATES WORKS!

Pilates targets core muscle strength in the abs, chest, back and hips. Core muscle strength is key in building an overall healthy body.

Remember, muscles don't work in isolation like we work them at the gym. Whether you're working around the house, playing sports, or simply shutting a car door, each movement transfers force through the core. Without strong core strength, the risk of injury heightens.

Pilates builds muscle strength without excess bulk, creating longer, leaner muscles that are less prone to injury. It also improves posture, flexibility and body awareness.

Sounds like fun, right men? Well, how about this: Joseph Pilates originally created Pilates as a rehabilitation technique, and it is especially great for back pain, which happens to be a huge problem for a lot of men.

Now, don't be fooled into thinking this workout is for the meek. Pilates exercises can be simple and basic for those just starting out or those recovering from an injury, but it can also be a grueling workout for high-level athletes.

Some Indiana Pacers and Indianapolis Colts players incorporate Pilates into their workouts.

Here's a couple of tips to consider before entering the world of Pilates:

- If you take a Pilates class that you are not too fond of, find another location or another trainer. Don’t give up too quickly. Basic principles are the same, but every trainer is different, so find one that works for you.

- If you want to buy Pilates videos, be careful. Some videos will give you a great workout, while others will have you gazing at the TV wondering what in the world you got yourself into. Do your homework before making a purchase.