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Doctor insights on: How To Do Pilates Reformer Exercises

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How do you perform kegel exercises the right way?

How do you perform kegel exercises the right way?

Many routines: The muscle is the muscle you use if you were to stop your urine midstream. Don't do the exercises though while you're voiding. It's not your stomach and it's not your bottom. It's the muscle you'd use if you had diarrhea and were running for the toilet:) i tell my patients to contract for 5 seconds, relax for 10 seconds and then do this 20 contractions, 3 times a for more see http://peedoc.Com. ...Read more

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How to perform kegel exercises and how does kegel exercise works?

How to perform kegel exercises and how does kegel exercise works?

Kegel exercises: Kiegel exercise strengthen the pelvic floor. The best way to learn to do this exercise is to to try to stop urine flow midstream. Once you feel the contraction required to stop urine midstream , you can contract the same muscles anytime, while not urinating. ...Read more

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How to get fitness by doing excercises in home?

How to get fitness by doing excercises in home?

Exercise: You need aerobic exercises to become fit. Try running in your neighborhood or buying an elliptical machine. Go online and there are numerous programs recommending various exercise regimens for building and toning muscles. ...Read more

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How can you do kegel exercises?

How can you do kegel exercises?

The Proper way: Would require being in the office where the doc or physical therapist could touch your abdomen (to make sure these muscles were not being tightened) and your perineal area. You can try squeezing your pelvic floor muscles in repetition several times a day -there are several regimens. I have patients do 3dets of 10 holding each squeeze upto 10seconds. ...Read more

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What exercises can I do to gain more core strength?

What exercises can I do to gain more core strength?

Try planks: Planks are an exercise move that can strengthen the core while maintaining a neutral spine. You can perform this by getting into a push up position and holding this position or get on your elbows while keeping your belly off of the floor. Try this before you workout and you will notice that you activate your core more during the workout. For a comprehensive workout check out www.TheRehabZone.com ...Read more

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How to find good exercises that build biceps really fast?

How to find good exercises that build biceps really fast?

Bigger biceps.: Three exercises to research for a bigger biceps will be barbell curls, dumbbell curls and slide curls. While slide curls should be done with lower weights, dumbbell curls and barbell curls can be done with heavier weights. Choose a weight that allows for 8 to 12 reps before muscle exhaustion sets in. Three sets of each exercise once weekly. ...Read more

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How to strengthen you hamstrings?

How to strengthen you hamstrings?

Resistive weights: Why do you think your hamstrings are weak? Be very careful not to cause a muscle imbalance with your quads! ...Read more

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How to know what exercises will help me increase muscles strength?

How to know what exercises will help me increase muscles strength?

Consult...: With a personal trainer. They will be able to help alter your exercise routine to focus on your personal goals. They also will be able to progress your current routine to make it more difficult. Best of luck! ...Read more

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How do isometric exercises work?

How do isometric exercises work?

Muscle length static: Isometric exercises by definition work the contracting muscle with resistance while the muscle maintains a static length. A plank is a great example, whereby you hold a fixed body position by contracting a host of core muscles. Strength and endurance increase measurably with repeated isometric exercises over time. (abdominal core muscles being worked isometric ally to point of fatigue in picture). ...Read more

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Does anyone know good exercises to tone up?

Does anyone know good exercises to tone up?

Focus on: functional exercises that do not isolate a specific muscle like singular bicep curls; for example stair climb bicep curls. Working out multiple muscle groups at any one time is much more efficient. Getting "toned" doesn't require lifting heavy weights but rather losing body fat. So you'll need to make sure your heart rate increases while lifting or augment your lifting with walking, jogging, etc ...Read more

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How can I do simple physical therapy exercises at home to strengthen the knees?

How can I do simple physical therapy exercises at home to strengthen the knees?

Knee strength: Short arc and straight leg strengthening of quads and hams, rotate outward slr to work vmo, progress as tolerated to lunges & squats, but be careful. ...Read more

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Will doing krav maga help me become energetic and muscular enough to do parkour?

Will doing krav maga help me become energetic and muscular enough to do parkour?

Different muscles: Different muscle groups are used in Krav maga than Parkour. I know, because I do Krav maga, and I can't jump or climb like the traceurs I've seen in Parkour movies! That being said, Krav Maga will help improve your energy, balance, and strength, as well as teach you self defense. The muscle groups used in Parkour are more for vaulting, jumping, climbing and swinging etc. unlike Krav Maga. ...Read more

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What fun exercises to do to get a flat belly actually work?

What fun exercises to do to get a flat belly actually work?

Abs: Lots of cardio: it is very difficult to see abs in anyone that is more than ~8% body fat. Cardio will lower your overall body fat percentage. Abdominal exercises to strengthen and bulk up your muscles. Don';t forget to hit your upper abs(leg raises) and obliques. ...Read more

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How to know what exercises can a teen do to lose weight and get fit?

How to know what exercises can a teen do to lose weight and get fit?

Cardio Mix: You can not target the abdomen specifically for weight loss - if you have adipose tissue to lose (not everyone does), then consider an increase in cardio and a balanced diet. However, do not always do the same exercise or you will increase your risks for stress injuries. Mix things up with walking, running, biking, swimming, or circuit training. Ultimately you need to burn more than you consume. ...Read more

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Can you please guide me to exercises for women to do to get abs besides doing sit-ups?

Can you please guide me to exercises for women to do to get abs besides doing sit-ups?

Abdominal exercise: While sit-ups can increase abdominal muscle mass they will only minimially help you loose stomach fat, if any. To loose adipose tissue work on a cardio mix (walking, running, biking, swimming, circuit training, etc - mix it up). Keep in mind that you can not target one specific area of the body to loose weight, and over time the adipose will decrease in many areas of your body (stomach included). ...Read more

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What weight lifting exercises should I do to get a stronger core?

What weight lifting exercises should I do to get a stronger core?

Need to see a Train-: Er for best result, who can assess your abilities/physique etc, and provide with the best exercises for you. Generally i would suggest exercising all 4 limbs with weights and performing abdo crunches, and stretching and strengthening exercises for the obliques, doing them regularly. Start with small weights and gradually build up on the weights and the repetitions as well. Good luck. ...Read more

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Why should I take time from emphasizing walking/bike riding to do strength training or yoga? Goal is to lose weight.

Why should I take time from emphasizing walking/bike riding to do strength training or yoga? Goal is to lose weight.

Strength training : Builds lean muscle mass which increases your metabolism allowing you to burn more calories for the same workout and you can make weight training a cardio event as well. Yoga can allow you to better focus on your goal while maintaining flexibility with your exercising to help minimize muscle aches and injuries for a well balanced workout of body and mind! ...Read more

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How do you meditate to get max benefit?

How do you meditate to get max benefit?

Different forms: Meditation refers to the quieting of racing thoughts, deepening of breathing, and relaxing of muscles...In this state your mind becomes more alert and creative. Some forms, yoga, excercise, looking into a candle or quiet walk, are all forms of meditation. Try sitting upright, feet flat on floor, deep abdominal breaths, allow racing thoughts to pass (don't fight them). Start with 5 mins and work up. ...Read more

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What exercises can you do to improve your rock climbing skills?

What exercises can you do to improve your rock climbing skills?

Rock climbing: Check out: http://www.nicros.com/training/articles/top-5-finger-strength-training-exercises/ Also - there are some great utube type videos that demonstrate exercises. Take care. ...Read more

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Is Pilates exercise good for back problems?

Is Pilates exercise good for back problems?

Back issue: Any exercise program which is consistent, emphasizes core strenghening and stretching is valuable for healing most situations which involve the back. One key aspect Is to start slowly and increase incrementally If one stops for awhile then you adjust accordingly by decreasing time and intensity of your program . ...Read more

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Is Pilates considered a good exercise? Will it help me stay fit?

Yes, and yes.: Pilates are excellent for conditioning. They do not, however, replace vigorous cardiovascular exercise for maintanance of cardiovascular health. ...Read more

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Could you tell me what are good exercises, using a Pilates ball, for the abs?

Could you tell me what are good exercises, using a Pilates ball, for the abs?

Core: All core exercises modified with the pilates ball can help. I'd recommend modified plank positions (straight, side, etc) as these are known to build core muscles. Good luck. ...Read more

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What are the exercises that a 4 months pregnant woman should avoid when doing Pilates ?

What are the exercises that a 4 months pregnant woman should avoid when doing Pilates ?

Exercise and pregnan: Exercise is appropriate through out pregnancy and needs to be modified for comfort and to prevent injury as pregnancy progresses. Gentle is best! ...Read more

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Why is it so difficult to get back into physical activity ex: Pilates after a long time of no structured exercise ? It's so much strain and tiring !

Why is it so difficult to get back into physical activity ex: Pilates after a long time of no structured exercise ? It's so much strain and tiring !

Out of shape: If u haven't been active recently w/ daily exercise it may take some time ( couple of weeks) for your aerobic capacity to improve to the point where it becomes more"easy" for you. Be patient and try to exercise @ least 20-25 min . 3-4 days / wk for the next month. If u can maintain this regimen or even increase the # or duration of your workouts u will find them "easier" .... And more fun! ...Read more

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Can I still exercise when I have my period? Can I run? What about Pilates?

Can I still exercise when I have my period? Can I run? What about Pilates?

Exercise: You can do anything you usual do during the month when you are having your period. No restrictions. ...Read more

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I was diagnosed w/ tmd. I used to exercises before but now i stopped cos i get muscle pains from my tmd. Will yoga or Pilates be good for me?

I was diagnosed w/ tmd. I used to exercises before but now i stopped cos i get muscle pains from my tmd. Will yoga or Pilates be good for me?

Probably: Most tmd related symptoms can be attributed to stress related clenching. Myofacial pain is relieved by mouth guards. Yoga is extremely good for stress relief. It certainly can't hurt. ...Read more

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I am in Rhythm with AF and on Flecainide. Is moderate exercise dangerous eg Dancing, Yoga, Pilates, Long walks etc.

I am in Rhythm with AF and on Flecainide. Is moderate exercise dangerous eg Dancing, Yoga, Pilates, Long walks etc.

See details: Ask your cardiologist not someone who has no access to your medical records and cannot examine you. ...Read more

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I do strength training exercise five days a week and yoga and Pilates the other two days, can I return 6 weeks after my hernia surgery?

I do strength training exercise five days a week and yoga and Pilates the other two days, can I return 6 weeks after my hernia surgery?

Exercise: You may be able to return but it depends on the extent and location of hernia. Also expect to return in a progressive fashion. Should definitely coordinate this with your surgeon. ...Read more

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What Pilates exercises should I avoid if 3 months out from an umbilical hernia repair and a rectocele repair? What would be the best exercises for me?

What Pilates exercises should I avoid if 3 months out from an umbilical hernia repair and a rectocele repair? What would be the best exercises for me?

Hernia: No restrictions 3 months after umbilical her is repair are necessary. The rectocele repair however may still warrant activity restriction, and you should check with your surgeon for that. Hope this helps! ...Read more

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What are the best exercises 16 months post spinal cord stimulator implant surgery? Besides a recumbent bike, is Pilates an option? Weak core.

What are the best exercises 16 months post spinal cord stimulator implant surgery? Besides a recumbent bike, is Pilates an option? Weak core.

An approach: I prefer starting with a physical therapist working in a warm water pool, and doing gentle exercises initially. Later, one could start some core exercises working on back and abdominal musculature. At some point, an experienced personal trainer should get involved. The equipment is not the key ingredient, instead, the human support and interactional education. ...Read more

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Did reformer pilates. Day after throb deltoid pain lft arm, inch or so below shoulder. Numbness in area? Could this be rotator cuff or just sprain?

Did reformer pilates.  Day after throb deltoid pain lft arm, inch or so below shoulder. Numbness in area?  Could this be rotator cuff or just sprain?

Nerve?: The pain can be from many possible sources. Deltoid area pain with numbness may signify involvement of the axillary nerve or possibly the c5 or c6 levels at your neck. Early frozen shoulder pain can also be felt laterally. Hopefully, this is just a deltoid strain from the workout and will resolve shortly, otherwise see your doctor. http://theshouldercenter.com/shoulder-pain.htm. ...Read more

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Has Pilates got proven benefits to?

Has Pilates got proven benefits to?

How much proof neede: How much proof do you need? How strong must evidence be? Check out http://www.webmd.com/fitness-exercise/the-benefits-of-pilates for one perspective. IMHO, it's more important to get moving & keep moving rather than to worry about specific movement. In other words, find activities that you like and do them. ...Read more