5 Pilates Exercises for a Sculpted Upper Body

Even though it is winter in Australia (or a mild spring in Brisbane!) and our arms may be draped in long sleeves we still need to work on our upper body! As annoying as the phrase 'summer bodies are made in winter' is, its damn true! Here are 5 upper body exercises you can do at home to get your upper body strong and toned! 

1. Swimming 

Setup: lie on the stomach, slight tuck of the pubic bone up towards the ribs. Neutral spine, lift the abdominals up and in from the floor. Shoulders and shoulder blades gliding down the back, arms extended out long in front of the body, arms parallel. Legs extended hip distance apart, glutes squeezed and back of the legs active, lifting up towards the ceiling.

Exercise: Breathe naturally to lift one arm off the floor whilst simultaneously lifting the opposite leg. As the arm and leg lowers down to the mat the other arm and leg lift. Continue to reciprocally swap the arm and opposite leg. Reach the thigh and the arm as high off the mat as can maintain the straight long limbs, the neutral spine and the shoulders down and back. 'Swim' for 30 seconds, 3 times. 

2. Tricep Circles

Setup: Four-point kneeling position, hands directly under the shoulders, fingers spread, soft elbows, knees directly under the hips, neutral spine, shoulders gliding down and back, chin gently tucked, back of neck long. Lift the navel up towards the spine whilst squeezing and lifting the pelvic floor.

Exercise: 

Inhale: lean the body weight backwards slightly, then bend the elbows to almost touch the ground, keeping the neutral spine.

Exhale: take the nose towards the ground and past the hands, leaning the torso as far forwards as possible without arching the lower back, then straighten the arms returning to the start position. Repeat 10 times, 3 sets. 

3. Pilates Plank 

Level 1: Elbows bent directly under the shoulders, knees bent at 45 degrees, legs squeezed together, feet flat on the floor. Slight tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.

Level 2: Elbows bent directly under the shoulders, extend the legs into a full plank position, knees off the floor, legs squeezed together. Slight tuck of the pubic bone up towards the breastbone, neutral spine. Engage the core.  

Exercise: 

On every exhale draw the navel up towards the spine and melt the ribs down towards the hips a little more.

With every inhale lengthen the body further. Hold for 30 seconds, 3 times. Work up to 45 seconds and then 60 seconds. 

4. Chest Pushups

Setup:  
Level 1: Four Point Kneeling Position, hands slightly wider than shoulder width apart. 

Level 2: legs extended behind the hips at a 45-degree angle, hands slightly wider than shoulder width apart.

Level 3: extend the legs into a full plank position (above photo). Slight tuck of the pubic bone up towards the navel. 

For all levels: neutral spine and wrap the abdominals against the ribcage to prepare. 

Exercise:

 Inhale: as the elbows bend out to the side the body lowers towards the floor in one straight line for three counts,

 Exhale: press through the palms to lift the body back to the start position for one count.

5. Tricep Pushups 

Setup: same levels and breathing as Chest Pushups. Hands shoulder distance apart, elbows point back towards the legs, elbows tucked in by the sides. Inhale to lower into the pushup for 3 counts, elbows graze the side of the body to bend, exhale to lift up, straightening the arms. 10 reps, 3 sets. 

Lots of exercises like these and many more on our 10 Week Online Pilates Series! Click HERE to learn more!  

x Premium Pilates and Fitness 

HOMEMADE TORTILLAS

I have been making these homemade tortillas about once a week since late last year - I love them so much! I remember making 60 for New Years last year to go with Pulled Pork: it took freaking hours but it was worth it! Whilst this is a little more work than just buying your own tortillas, it makes six very big tortillas (I can only eat one!) in which you can stuff heaps of ingredients into (chicken, beef, refried beans, coleslaw, etc). 

As you may be able to tell I have a deep love for tortillas, however whenever I buy them at the shops I know that there is a ton of crap that goes into them - lots of salt and preservatives to keep those wraps sellable for months! I also tend to feel quite heavy and fatigued after eating the store bought ones. I started making my own that just happen to be gluten and dairy-free which makes me feel so much better after consuming them! This recipe has been adapted numerous times but did start as a Lola Berry recipe. You can adjust the ingredients however you like; add more spices, change the flour, the milk, whatever! Note: you can buy tapioca flour at Woolworths and Coles or any health food store. 

Ingredients

• 1 1/2 cups (175g) tapioca flour (arrowroot flour) 
• 1/4 cup buckwheat flour
• sea salt & ground black pepper
• 1 tablespoon dried oregano
• 2 eggs, beaten, preferably free-range
• 1 1/2 cups almond milk
• rice bran oil 

Cooking

1. Combine the flours, oregano and sea salt & pepper in a large bowl and stir. Make a well in the middle and add the beaten eggs and milk. Whisk well until all combined (warning: the tapioca flour likes to stick to the bottom! 

2. Heat a medium fry pan over low heat and swirl 1 teaspoon rice bran oil to coat. Pour 1/2 a cup of the tortilla mixture into the pan. Flip the tortilla after about 2-3 minutes or when it is firm, then cook on the other side for around 2 minutes. Repeat with the mixture until it is all gone; it should make 6 big tortillas! You may be able to get away with not having to reapply the oil too much too! 

Makes / 6 big tortillas 

Total Prep and Cooking time / around 30 minutes 

JENNIFER HAWKINS WORKS UP A SWEAT ON THE REFORMER

Jennifer Hawkins won her Miss Universe title over a decade ago, however the model still follows a rigorous workout routine. The 33-year-old recently posted a boomerang video of herself workout out on the Pilates reformer, captioned 'Weekend workout!'. 

The business woman is a massive fan of Pilates and raves about how it has improved her body. "Pilates is great because I can target the areas of my body that I want to work on....I use the cadillac, that's a special piece of Pilates equipment, also known as a trapeze table - plus another machine called a reformer, and I do mat work." 

Hawkins knows that mixing up her workouts is the key, as she is dedicated to other fitness routines besides her equipment and floor Pilates. "On average I do cardio five times a week, either walking or running, and I love Pilates so I do that twice a week, too".

Want to mix up your fitness regime but don't know what to try? At Premium Pilates and Fitness we have a whole range of exercise routines for you to try, including Personal Trainer, Pilates Floor, Pilates Barre, Boxilates, Equipment and Stretch classes. Visit us online at premiumpilates.com.au, email us at hi@premiumpilates.com.au or call us on 0402 680 724. 

Images by http://www.dailymail.co.uk/tvshowbiz/article-4568494/Jennifer-Hawkins-works-sweat-pilates-machine.html#ixzz4jr1Oec6c

PIPPA MIDDLETON'S PRE WEDDING WORKOUT : PILATES!

Pippa Middleton married her fiancee James Matthews on May 21st, looking absolutely stunning in a lace dress. Middleton said that her pre wedding fitness regime included lots of Pilates!

Pippa was spotting leaving a Reformer Pilates studio on several occasions, after participating in their 75 minute workouts! The fitness junkie is also often seen walking and running around London as well as competing in triathlons, marathons and ski races. Middleton is a firm believer that everyone should make time for exercise. "Exercise can easily be incorporated into your life; all it requires is a change of mentality," she has said. 

It's no wondering that Middleton is a big fan of Pilates, as she has spoken often about the importance of "engaging the abs," "using the arms" and "building the glutes." She details all of this in her very own fitness guide! Pippa encourages her fans and readers of her guide to be realistic with their exercise goals. "Getting fit doesn't have to mean battling away at the gym each day -- your personal goals need to work with you and your lifestyle," Pippa says. 

To summarise Pippa's words, find an exercise regime that works for you! If being at the gym isn't your jam, stop going (or paying a membership and not going!). Try something new, you just may love it! At Premium Pilates and Fitness we offer a wide range of fitness classes, including Reformer Pilates, Mat Pilates, Stretch, Boxilates and Personal Training! Give us a call on 0402 680 724, email us at hi@premiumpilates.com.au or visit us online by clicking HERE! 

http://www.wonderwall.com/news/find-out-how-pippa-middleton-getting-fit-her-wedding-3005924.article, http://blog.booktopia.com.au/wp-content/uploads/2011/12/the-goal.jpg, http://cdn2.blisstree.com/wp-content/uploads/2011/07/wenn3436101-640x960.jpg, http://cdn01.cdn.justjared.com/wp-content/uploads/headlines/2011/12/pippa-middleton-pilates-dvd.jpg,http://media.vanityfair.com/photos/59205803256b331b4fda52ca/master/h_590,c_limit/pippa-middleton-wedding-day-ss01.jpg. 

SNICKERS BLISS BALLS

These are quite similar to my Raw Snickers slice but are easier to make! I made these just off the top of my head for our studio warming party and they were well received. I make sure these bliss balls are in the fridge whenever I have a chocolate craving, which is often! 

Ingredients

• 1 cup puffed rice
• 600g dried dates, pitted and roughly chopped
• 2 teaspoons vanilla extract
• 3 tablespoons coconut oil, melted 
• 2 tablespoons water 
• 3 tablespoons cacao powder 
• 1/2 cup all-natural peanut butter (the brand 'Pics' makes a good one or you can make your own homemade peanut butter by processing unsalted raw peanuts in a food processor for several minutes until they become 'butter'.
• 1/3 cup finely chopped peanuts 

Method

1. Place the puffed rice in a food processor / blender and process / blend for several seconds. You want the puffed rice to be just broken, not completely processed to an almond meal state. Remove from the blender and place on a large plate. 

2. Place the dates, vanilla, 2 tablespoons oil and 1 tablespoon water in the food processor / blender and process / blend until the mixture becomes a solid paste. Add more water if needed. 

3. Add the remaining tablespoon of coconut oil and water as well as the peanut butter and cacao powder. Process / blend until combined. Stir through the chopped peanuts. 

4. Have a small bowl of water ready to roll the balls. Wet your hands, then take 2 tablespoons of the mixture and roll into an even ball. Roll the ball through the puffed rice, then set aside. Continue this process until all the mixture is used. 

These bliss balls can stay in the fridge for weeks....but I doubt they will last that long! 

Makes / approx. 24 

Total Prep time / around 30 minutes (depending on how fast you roll)

AUSTRALIAN MODEL SAMANTHA HARRIS DITCHES THE GYM FOR REFORMER PILATES

Australian model Samantha Harris has tried lots of different exercise regimes over the years but says that reformer Pilates has made her body the leanest its ever been!

Harris admits that she gets sick of exercise easily; "If I do the same thing I get really bored and I don't want to do it. I started reformer Pilates and it's so good! You exercise lying down - it's my favourite thing to do. It does your entire body. [I find] to go to the gym and do weights - obviously it depends on your body type - but you can get a bit muscly. But with Pilates, it just lengthens your muscles, so you're still toned but you're long and lean." 

In addition to Pilates Harris attends boot camps that involve circuit training as well as running outside and the occasional spin class when she gets a chance. Pilates seems to be the constant in her exercise routine! The famous model is dedicated to staying fit and healthy and works out five times a week. 

Unfortunately Pilates won't do it all for you and Samantha knows that. She sticks to a healthy and wholesome eating plan most days of the week but subscribes to the mentality that everything in moderation is best for you. Harris is a big fan of burgers! On a healthy day the 26-year-old has a smoothie for breakfast, a piece of fruit or nuts for a snack, meat and green vegetables for lunch, another piece of fruit or a boiled egg for a snack and meat and vegetables for dinner. Harris jokes that her meals are 'not that exciting!' and that 'my smoothie is the favourite part of my day!' 

Want to lengthen and lean out your muscles instead of gaining bulk? Try Pilates with us today! We have Reformer, Matwork, Barre, Stretch, Boxilates and Personal Training sessions available! Call 0402 680 724, click HERE to pay us a visit online or drop us an email at hi@premiumpilates.com.au !

Source: http://www.buro247.com.au/fashion/insiders/samantha-harris-on-pilates-beauty-secrets-and-shre.html

images by http://www.buro247.com.au/fashion/insiders/samantha-harris-on-pilates-beauty-secrets-and-shre.html , http://i49.tinypic.com/ve6jj8.jpg 

Source: http://www.buro247.com.au/fashion/insiders/samantha-harris-on-pilates-beauty-secrets-and-shre.html

BROCCOLI FRIED 'RICE'

I'm a big fan of anything rice: brown rice, white rice, rice vermicelli noodles, rice paper rolls...you get the picture. However when I get home most nights for a 9pm dinner rice is a little heavy. I've tried cauliflower 'rice' and didn't love it so I thought I'd give broccoli 'rice' a try, as I figured that broccoli has similar characteristics to cauliflower. As far as a fake type of rice goes, broccoli rice comes a very close second to regular rice. Whilst it may not photograph amazingly, it is light, nutritious and packed with flavour. If you are a vegetarian and/or vegan, you are leave out the bacon and/or egg and instead add more vegetables. 

INGREDIENTS

• 1 large or 2 small heads of broccoli, florets and stalks roughly chopped
• 100g bacon, rind removed and roughly chopped
• 2 eggs, preferably free-range, beaten
• 1 tablespoon rice bran oil 
• 2 garlic cloves, finely chopped
• 1/2 a large leek, roughly chopped
• 3 stalks of celery, roughly chopped
• 2 medium carrots, roughly chopped
• 1 medium zucchini, roughly chopped
• 100g mushrooms, roughly chopped
• 2 tablespoons tamari or soy sauce
• Optional- serve with fresh shallots, finely chopped 

METHOD

1. Place the chopped broccoli into a food processor or blender and process/blend for a few seconds at a time, until finely processed (I think the broccoli to have a little more texture so I do not put the processor on for too long). 

2. Place a medium frypan over medium heat. Once heated dry-fry the bacon pieces for 4 minutes, flipping the bacon occasionally, or until slightly browned. Remove from heat and set aside.

3. In the bacon pan, place the beaten egg mixture. Heat the eggs for 2-3 minutes or until the rim of the egg is firm, then flip the omelette in two. Cook for another minute or until the egg is completely firm. Remove from heat and set aside, then cut into small pieces. 

4. In the egg pan add the rice bran oil and swirl to coat the pan. Add the garlic and leek and stir frequently for 2 minutes or until the leek is transparent. Add the celery, carrot, zucchini and mushrooms to the pan and cook for 4 minutes or until tender, stirring often. Add the soy sauce, broccoli, bacon and egg to the pan, stir to combine, then remove from the heat. 

Spoon the 'rice' into four bowls, then top with shallots if desired. 

Serves / 4 

Total Prep time / 15 minutes 

Total Cooking time / under 20 minutes