Benefits of Strength Training for Total Body Health

The hype is real; strength training is one of those full-body workouts that ticks all the boxes. If you’re looking to add some variety to your workout plan and want something that boosts total body health, then strength training is a fantastic place to start. This style of training is vital to incorporating aerobic activity and flexibility exercises to your routine and home gym setup, and utilises resistance to encourage your muscles to work against extra weight.

Strength Training

Strength training benefits both the male and female body and can be incorporated into any fitness plan, regardless of your current level. The obvious advantages are the weight loss that comes with it, and the increase in strengthening and toning your muscles. But what else makes it one of the highest rated training methods today?

Effectively Burns Fat

Strength training helps you lose weight and body fat in a few different ways. It’s effective in allowing you to retain the muscle you have, while eating a calorie deficit diet and shredding extra weight too. The ability to burn fat through strength training goes hand-in-hand with body composition. Whilst your overall weight may not change initially, over time you will notice a decrease in waist measurements and body fat measurement. Strength training will boost metabolism by speeding up your Resting Metabolic Rate (which means burning calories when resting), encourage muscle gain and fat loss.

Increases Strength and Builds Muscle

Strength training, also known as resistance training, increases strength by neurological adaptations. As your nervous system learns how to recruit your muscle fibres more effectively, muscle growth is boosted and improvement in tone becomes noticeable. Because this type of training makes your muscles work against a resisting weight or force, muscle strength is quickly amplified. By adding strength training to your daily workout, you can actually stop, prevent and reverse bone and muscle loss.

Boosts Muscle Tone

There’s two types of strength training that will help to develop better body mechanics, muscle tone and strength. Isometric resistance works by contracting your muscles against a non-moving object, such as a push-up on the floor. Isotonic strength training on the other hand, involves contracting your muscles through a range of motions like weight lifting. As they both implement a conditioning effect, muscles are better defined and firmer as a result. Both are effective for boosting muscle tone and making your body overall stronger and healthier.

Encourages Greater Flexibility

As your body’s mechanics develop through resistance training, balance and flexibility is improved. Those with poor flexibility and balance will be able to reduce their risk of falling through regular training. Coordination is also heightened and posture is improved. Flexibility is increased by working the muscles in full range motion and the more flexible you become, the less likely you will experience muscle pulls and back pain.

Makes Your Healthier

Healthy isn’t just defined through appearance – your state of mind and how you feel inside is just as important too. One of biggest benefits about strength training the natural enhancement to your overall health. Physical changes in your body will happen first, and as your body develops and strengthens, your ability to handle stress will improve, sleep patterns are boosted and your state of mind is lifted significantly.

As far as workouts are concerned, strength training gives you the biggest bang for your buck health wise. Bone density is increased, blood flow is improved, cholesterol levels are improved and blood pressure is reduced. Through regular strength training disease prevention is also common. As a healthier lifestyle change, glucose control is encouraged which can assist with type 2 diabetes, arthritis pain is reduced, breast cancer risks are lowered and because it builds bone mass, the risk of osteoporosis is minimised.

Maximises Workout Efficiency

Workouts can get tedious – especially when you’re committing to the same exercise plans daily. Strength training is beneficial (and fun!) because it consists of a variety of exercises that combine aerobic workouts with cardio, and only require two 15-20-minute training sessions a week to reap the rewards, providing you’re doing them properly. You can mix it up on a daily basis and still gain a full-body strength workout. All the corresponding resistance training exercises help to make day-to-day life easier too, making little tasks more manageable like lifting the food shopping, carrying your baby or participating in other exercise activities like swimming, biking and yoga.

Author Bio

This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Meet Our Featured Trainers – Sophie from Talking to Trees

SOPHIE 1 cMeet Sophie.

Sophie introduces you to some simple abdominal exercises such as criss-cross, single and double leg stretch, giving you options to regress or progress throughout. From there she takes you on a glute blasting journey transitioning from prone to kneeling and finally to a standing squat series. She completes the workout by returning to the core and offers three strong rounds of core boosters!
Sophie would like to personally thank all the people that took the time to get in touch with her to give feedback on her eFit30 classes. Especially those who contacted her and asked for more. It was your feedback and stories that inspired Sophie to make two more videos with the intention to help you all with your personal movement journeys.

Sophies Video Playlist offer participants challenging Pilates and Yoga inspired workouts designed to – Strengthen students’core stabilising muscles, prevent injury and improve posture and body awareness.

Sophie offers a safe and fun environment to encourage students to feel their body in space and to move with the breath.

Sophies full Playlist is HERE.

sophie@talkingtotrees.com.au
Sophie Ntoumenopoulos
Pilates and Yoga instructor
Www.talkingtotrees.com.au

@talkingtotrees_sophie

What Does the Rowing Machine Target? 5 Essentials You Need to Know

Notorious for burning up to 50% more calories than the treadmill, rowing machines offer more than just an upper body workout. Effectively targeting all the muscle groups in your back, shoulders, arms and legs, these training machines have become a popular option for building strength and shredding kilos.

The rowing machine is designed to offer a non-impact full body workout, so it’s become an ideal mechanism for fitness enthusiasts with joint and lower back problems. Boosting cadio fitness, muscular strength and endurance and working to tone your muscles, rowing machines can also work in reducing stress levels and building stamina. But like with any fitness machine it’s absolutely essential to use it properly and avoid the common mistakes. Here’s what you need to know about your rowing machine workout.

sport, fitness, lifestyle, technology and people concept - woman with trainer working out on exercise bike in gym

sport, fitness, lifestyle, technology and people concept – woman with trainer working out on exercise bike in gym

1. Building Core Strength and Stamina

When rowing machines are used properly, they are a fantastic training tool for building core strength and stamina. For people that struggle to get-up-and-go, using a rowing machine (also known as a cross trainer) 20 minutes a day can boost endurance. Whilst the workouts may feel exhausting at first, the long term benefits of giving you more energy, building stamina and you metabolism are huge.

Because the rowing machine works all your major muscle groups it helps to define your abs and build muscles around the area. Your core strength is one of these targeted groups of muscles and through the low-impact, high intensity workouts offered by the cross trainer it’s possible to get maximum results.

Tip: If you’re looking to build core strength and stamina through a rowing machine, opt for a higher intensity exercise so it isn’t just the cardio you’re working on.  The impact on your abs and core is based on the strength of your rowing so the harder the workout, the better it will work for this area.

2. Toning Arms and Legs

Rowing machines are ideal for both an upper body and lower body workout. Because the machine forces you to ‘row’ the arms are used extensively and muscles in this area will begin to tone (particularly the biceps and forearms).  As you pull, your back muscles help to complete the rowing technique with your shoulder blades retracting together.

The rowing stroke should behind with the legs – the most powerful part of the body, with your back kept straight throughout. As the machine starts to utilise every major muscle group, your arms, back and legs muscles will activate and tone over time.

Tip: If you want to increase the rate of which you build and tone muscle, adjust the rowing machine to create a tighter resistance. With the right workouts and technique, this can help to tone your arms and legs quicker.

3. Strengthening Back Muscles

The benefits of a stronger back and shoulders are great for improving posture and eliminating back pain. Because rowing machines work the back and shoulder muscles, it doesn’t take long for this area to strengthen and better support the rest of your body.

The trapezius in the lower and upper back as well as the rhomboids in your shoulder will receive a great workout. Whilst the cross trainer workout starts with driving through the legs and engaging your quads, your upper body and back muscles are involved at the end of the extension.

Tip: People often make the mistake of driving hard with the legs and keeping the shoulders in front of the hips so that that when the slide stops the rest of the body swings through. This can be hard on the lower back so aim for everything to end at the same time in a fluid motion for best results.

4. Know What Settings to Work

The damper setting (like the gears of a bicycle) should be set for 3-5 for the best workout. Many people make the mistake of setting it to 10, especially athletes, because the higher number gives the impression the workout will be more challenging. Really the challenge lies in the ability to accelerate the flywheel at a lower damper setting as the higher setting will mimic a slow heavy rowboat instead. This will only exhaust your muscles before you’ve had a shot at a proper cardio workout. Keeping it set for 3-5 will give the feeling similar to being on water, like a rowing machine is intended for.

The resistance setting will determine how much energy you use on each stroke. This dial is on the machine’s flywheel and should be high enough to maintain a fast, smooth rowing motion. Setting it too low will give a workout that doesn’t tone or strengthen, whilst setting it too high can result in muscle fatigue and injury.

5. Avoid the Biggest Cross Trainer Mistakes

  • Don’t row with only your arms: Use the power of your legs for each stroke and keep your feet strapped in. Pull through with your back, shoulders and arms for a full body workout.
  • Don’t hunch your back during strokes: Keep your back straight and sit tall with a straight posture to avoid damage. Keep your core engaged to help with the potions and put your spine in neutral.
  • Don’t ignore the stroke rate: Stroke rates build a better workout and determine how hard you’re pulling. To focus on the power of spinning the flywheel, think of a rowing ratio of 1 beat for every 2 beats you travel up the slide. For example: A good target stroke, measured in strokes per minute) will range between 24-30.
  • Don’t ignore the foot strap: It should be fastened so your feet feel very secure. This can make a massive difference when it comes to pushing your legs for power.

Author Bio

This article is written by Jayde Ferguson who recommends Orbit Fitness – the largest supplier of fitness equipment and cross trainers in Perth. You can catch Jayde on Google+ to discuss this piece.

Optimal Workout Equipment Settings for Your Fitness Goals

Young fit woman rowing indoor on a rowing machine

With the range of equipment on the market these days it’s important you’re not just choosing the right workout piece, but engaging in the right settings to achieve your goals too. Whether you want to push for weight loss with summer around the corner or need to build muscle tone and strength, sometimes the ‘right’ equipment can be very wrong for you when you’re not using it properly.

Regardless of it you love training at the gym or you’ve purchased a few key workout pieces to set up in your home gym, finding the optimal settings can help kick those fitness goals more effectively. Get more out of what you’re using with these tips:

1. Exercise Bikes

Getting fit for summer on an exercise bike is a popular option because of the level of comfort it provides. Great for those that prefer to sit down whilst exercising, this piece will help to burn calories and boost cardio exercise. For those that want an extra level of support on the exercise bike, recumbent bikes are designed to have a reclined body seat and pedals in front of the bike instead of under the body like a regular bike. This offers the use more comfort and a better leg workout.

To get the most out of your workout, you’ll want the speed level to sit between 80-100 RPM. It’s crucial you don’t pedal at the same speed for the full workout though – especially if you’re wanting to burn calories. Instead, mix it up by riding at lower speed (50-70 RPM) and then crank to 120-140 RPM. The lower speeds will help to build leg muscle, whilst the switch to more intense speeds will assist in shredding weight and boost endurance.

You’ll also want to consider the resistance and heart rate monitor settings. By alternating between low and medium resistance settings, fat-burning will happen quicker. For the most effective workout, keep your heart rate between 50-85%.

2. Treadmills

If you’re looking to build muscles in your calves, quads and glutes your treadmill should be set to 9% incline. This is the ideal setting for marathon training, boosting endurance and slashing kilos too and will give you that burning sensation in your legs after a workout. If you’re just looking to boost those running skills though, a simple 1.5% incline will mimic outdoor running. For extreme marathon or steep hike training change the incline closer to 15%.

Both the speed and incline of the treadmill should never be too high where you find yourself walking, sprinting or running without moving your hands. Like with the exercise bike, you want to switch your speed and incline settings to mix the workout up. This will save your body getting too comfortable in a certain setting – as soon as you’re ‘comfortable’ your body is burning less calories! To build endurance, use high-intensity workouts and switch between a 4-5% to a 0% incline during various running intervals. Walkers and slow joggers will only need to a speed of 10-12km/h whilst serious joggers and runners should go for 16-20km/h.

3. Elliptical Machines

A steady 20 minute workout on an elliptical machine can shred that extra weight and get your heart rate up, boosting endurance and strength training.  But to get the full effect, the right settings are important. As far as cardio equipment goes elliptical machines, also known as cross trainers, are the powerhouse of cardio equipment; having the potential to burn 270-400 calories in less than 30 minutes.

Interval workouts are the best on these machines to boost metabolism and burn more calories. Because it gets your whole body moving, it’s ideal for strength training too. To boost strength and improve weight loss, the resistance of the machine needs to be increased – the more you turn that dial up, the more strength you’ll be building.

For a medium workout on the cross trainer, aim for a RPM of 90. Keep increasing the resistance and incline though to ensure your heart rate is high. For a full-intensity hard work out to get everything burning (including calories!) you can still go for a 90 RPM but aim for a maximum heart rate between 90-100%, as opposed to a medium work out of 85-90%. Resistance is key to achieving fitness goals on a cross trainer; once this level is bumped up, your arms and legs have to work harder to keep the machine moving. This offers a full body workout to build endurance and strength. For a more intense interval, adjust the incline to a higher level too.

4. Rowing Machine

These machines have a reputation for offering a low-impact workout that increases stamina, builds on muscle strength and drops those calories. The biggest problem with this machine is users tend to forget the damper setting – a crucial lever on the side of the rower’s wheel that can give you a solid cardio workout.

Before using this setting, make sure your rowing form is in top notch. Like gears on a bicycle, the damper setting will offer a heavier feel on the body the higher the gear. Start it on between 3-5 which will mimic the feeling of rowing in the water, and build it up to power your legs and upper body. You should feel it working your legs, butt, arms and back muscles.
Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth. You can catch Jayde on Google+ to discuss this piece.

Budget vs. “Blow Out” Home Gyms – 5 Essential Tips to Consider

You don’t need to take out a gym membership to fully develop your body and kick those fitness goals. In fact, home gyms have boomed in popularity over the years as gym enthusiasts choose the comfort of their home over the busyness of the actual gym. Offering a sense of freedom in the hectic lifestyle we live, setting up your own home gym can be the perfect motivation to train regardless of what your wallet or the weather throws at you.

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But how can you create the most effective home gym on a budget? Gym equipment isn’t cheap and whilst those big ticket items will be seen as an investment when you start looking and feeling fantastic, you need to completely blow out your savings to make it happen. Home gyms can build great results and it can be just as safe and as effective as being at the public gym. Here’s a few essential tips to help you stay within budget:

1. Go for Quality over Quantity

Building a gym at home doesn’t mean purchasing every single piece of equipment you ‘need’. Opt for quality items that can tick multiple fitness goals rather jamming your space with bits and pieces. Home gyms are usually scarce on space so be smart about your choices.

Dumbbells are an at-home-gym classic because of the amount of exercises you can do with them, they justify the purchase almost straight away. Opt for pro-styled dumbbells like the RDCH 1-80 kg with recycled rubber coating as these last longer and much more comfortable to use, not to mention eliminate the toxic smells new rubber can give off. These can be stored on a special dumbbell rack and uses rubber coated plates and chrome end to make up the weight ensuring the dumbbell diameter stays the same and are idea for bicep curls and other weight exercises. Other quality essentials can include a medicine ball (ideal for core strength movements), a barbell with different weight plates (a staple for almost every gym) and an adjustable bench that can decline, incline and lay flat.

2. Defining Your Fitness Goals

Understanding exactly what you want to work out will make your gym decisions easier. Define your personal fitness goals and make sure you’re investing in things that help you get there quickly and as comfortably as possible. Are you wanting to focus on strength training or shred some weight through cardio fitness? If you are wanting to lose weight, don’t make the mistake of thinking it’s all about cardio. Whilst you want to get your heartbeat up and burning calories, cardio exercises alone aren’t enough before after a few weeks your body adjusts and stops losing weight. Incorporating a combination of cardio and resistance training however, is a better place to start.

Most home gym aren’t complete without a barbell and some weight plates to go with it. Weights are ideal for any home gym because they offer a balanced combo of cardio and resistance training. Through the right weights, you have the stabilisation and coordination aspect to your workout and allows you to use different weights depending on your fitness goals. Make sure you look for a sturdy barbell that isn’t cheap looking and flimsy. Pay attention to the diameter of the bar, too.

3. The Bare Essentials vs. a Fully-Fitted Home Gym

There’s a few at home gym staples that are compact and easy enough to tick off some fitness goals, without taking up too much space. Medicine balls are an essential purchase before they offer a variety of exercises to build core strength movements. You can focus on abdominal exercises, throw or catch the ball to assist with different muscle groups. Opt for one that is soft and if you’re unsure about the weight, go for lighter to emphasise speed and power in your workout.

Stability balls are as important as dumbbells to your home gym and will help to build balance and strength. You can do hamstring curls, abdominal crunches, squats, body bridges and so much more. They are cost-effective, easy to store and offer a good variety of workouts to suit every fitness level. Other at home gym essentials can include resistance bands, which are extremely versatile and can be strapped to the door, table or workout bench, and a jump rope for cardio workouts. Look for a rope that’s lightweight for speed and timing or a weighted rope for strength.

4. Big Ticket Items

Big ticket gym items can get expensive really quickly if you let them, so opt for 1-3 pieces max. If cardio is important, invest in a treadmill, bike or elliptical training depending on your fitness needs. If you love running but not during the winter months by all means get a treadmill – but be realistic about what big ticket items are absolutely necessary to your home gym. If weight training is a priority

If you want something that will offer a fully body workout, not just your arms or legs, a rowing machine can be a wise investment. It’s time efficient for busy lifestyles only requiring a 20min workout and you’re done. Functional trainers  or complete home gyms (max 2 and max 5 are good recommendations) on the other hand can integrate heaps of different workouts into the one piece of equipment giving you more bang for your buck and depending on your needs, you’ll probably find you only need to invest in the one big ticket item with it. Complete home gyms offer the benefits of safe training by yourself at home with settings for muscle fatigue and muscle building.

5. Get Buff, Not Broke

Getting fit at home doesn’t need to come with a hefty price tag. It’s all about being smart with your purchases and looking for pieces that can offer multiple uses. Start small and work your way up and don’t invest in the big ticket items until you fully understand your fitness needs.

Lack of time, hectic work hours, distance from gym and ability can make gym memberships a huge waste of money for some people. By turning your own personal space into an at-home gym, you can be one step closer to feeling and looking great in the comfort of your home. Home gyms are a much better investment in your long term health and fitness. On average, a gym membership is around $750 per annum per person, with a family gym membership costing about $2,250 per annum. Statistics from health club memberships indicate the dropout rate is around 90%, which proves investing in your own gym equipment is the way to go for most. You don’t need all the bells and whistles to reach your fitness goals. With the right workout, consistency and your goals set and measured, you can do it all on a budget.

Author Bio

Jayde Ferguson writes for Orbit Fitness – the largest supplier of fitness equipment in Perth including all the at-home gym essentials. You can catch Jayde on Google+ to discuss this piece.

Fast Lower Body Toning Moves To Do In The Yoga Studio

woman exercising yoga

If your biggest ‘trouble spot’ on your body is your hips, thighs, or glutes, it’s time to get a good workout program in order. The great news is that you can effectively work all of these areas right in a yoga or gyms studio. All you need is a yoga mat, a set of small hand weights, and an exercise ball.

Using these three pieces of equipment, you can whip yourself into shape, ensuring you look better than ever in any yoga pants, jeans, or dresses you choose to wear.

Here are the details of the main moves to do.

Stationary Lunges

In a standing position with both feet on the yoga mat and the weights in either hand, step one foot directly in front of the other about 2 feet. Once firmly planted, begin to bend the forward knee as you slowly lower yourself down so the back knee is almost touching the ground.

Pause here and then press back up to complete the rep. Continue on until 15 reps are completed and then switch sides and repeat.

Leg Curl

To hit the back of the legs and work the bum region, the leg curl is the ideal move. To do this, lay flat down on the yoga mat with the ball placed under the feet, the legs extended.

From here, lift the hips up off the ground and then slowly begin to bend the knees as you bring the ball towards your bum. Once you’re as far as you can go, pause briefly and then extend back out to complete the rep.

Continue doing this until 15 reps are completed.

Glute Bridge

The glute bridge is very similar to the leg curl only this time all the emphasis is placed directly on the bum. If you want a firmer backside
, this is the move for you.

Assume the same position as the leg curl only this time rather than bending the knees an bringing the ball into the body, simply squeeze the glutes and lift the hips up. Pause and then lower them so they are almost touching the ground.

Pause here and then lift up once again. Keep doing this until 15-20 reps are finished.

Sumo Squats

Finally, don’t overlook the sumo squat. This exercise is great for firming the inner and outer thighs, really toning the hip region.

Stand on the yoga mat
with the feet wider than hip width apart, your toes slightly turned out. From here, bend at the knees as you lower yourself down. Once you’re at a 90 degree angle, pause and hold this for 5 seconds. From there, rise up again to complete the rep.

Continue on until 15 reps are completed. To make this exercise more challenging, hold your weight down between your legs with both hands.

So there you have your fast and efficient, total lower body toning routine. Do this next time you hit the gym and you’ll be seeing results in no time.

Shannon Clark has been working in the personal training and online fitness writing field for the last 12 years and has worked with numerous clients and websites, providing content in the fitness niche. She holds a degree in Exercise Science from the University of Alberta and has a passion for continued learning as she is constantly researching up on the latest exercise and nutrition techniques to try with her clients.

Alternative Ideas For Interval Training

As you go about your workout program, one type of workout set-up that you’ll want to be sure you’re including into the mix is interval training. Interval training has been proven to be far more effective for helping you to burn fat quickly and achieve your goal body weight – all while allowing you to take your fitness level up a notch.

This said, interval training can mean more than just hopping into your chosen piece of cardio equipment and alternating between intense and active rest periods.

One alternative method to consider that still utilizes the interval training route is performing bodyweight, strength based movements instead.

Let’s look at what you should know.

Perform Compound Movements

First, to get the best benefits from this set-up, make sure that you are choosing to use compound exercises. These are the movements that are best going to get your heart rate up (an essential element for effective interval training) as well as help to boost your metabolic rate so that you’re not only burning more calories during the session, but after as well.  Since this is the hallmark trait that makes interval training so beneficial, it can’t be overlooked.

Great options would include a squat and press, a kettlebell swing, or a burpee.

Use No Weight Or Very Light Weight

Second, when you’re choosing your exercises, make sure that you don’t make the mistake of using heavy weight. This is not your typical strength training workout session.

While when doing strength oriented sessions, you do want to make sure that you are pushing yourself with a heavy weight, but that’s simply not the case here.

Instead, use a very light weight or bodyweight only.  The focus is more on the cardio side of things and lifting too heavy of a weight could impact your ability to achieve your desired results.

Sequence This Wisely With Your Workout Program

Finally, since even though you are using lighter weight you are still adding that strength oriented angle to this workout session, you must make sure that you do sequence it properly with your strength training sessions already in your program plan.

Do your best to avoid doing these workouts immediately after an intense lower body training day because it would hamper the recovery that you experience.

So there you have a great alternative method to the classic interval training workout. Try this to add more variety and excitement into your workout protocol.

eFit30 Team

Try our 30 minute cycle class or a cardio and core routine below.

 

Best Exercises For Firming And Toning Your Thighs

If you’re like many women out there, one particular area of your body that proves to be an ongoing trouble spot is the thighs.  As a woman, you do tend to store more body fat in this area of your body compared to other areas, so it’s natural that you would have a slightly harder time losing fat from this region.

That said, it isn’t impossible. If you can perform the right mix of exercises for your thighs, you can definitely see the results you’re after.

Let’s go over the best exercises that will slim your thighs in a hurry.

Lunges

For fast thigh firming results, you can’t beat lunges. Lunges are a great exercise that will work the quads, hamstrings, as well as the glutes, all while stimulating the core muscles as they contract to keep you balanced.

Lunges are great to perform walking or stationary – the choice is yours. Do them with your bodyweight or holding a set of dumbbells.

Squats

Second, also consider adding squats into the picture. Squats are going to be great for firming up your backside in a hurry as they are going to work every single muscle group in the lower body without fail.

When doing these, make sure that you squat as far down to the ground as possible to fully work the muscles.

Pause at the bottom and then come up to finish off the rep. Contrary to what you may think, squats will not make your legs larger, but rather make them look leaner. Remember that excess calories is what makes you get larger, not strength training.

Step-Ups

Step-ups are the third must-do exercise to have in your workout routine. The higher the step you step onto, the more you’ll work the back side of the leg while the lower the step, the more you’ll challenge your quads (front of the leg).

Keep this in mind as you design your program plan.

Step up onto the bench with one foot, pause at the top, and then lower back down to complete the rep.

Pilates

Finally, the last exercise to consider getting into place is pilates.  Pilates is a great leg strengthener and is going to be ideal for helping to build toned, lean legs without any muscular bulk.

Perform pilates classes three times per week to see optimal benefits.

So don’t let your thighs be a trouble spot any longer. Get these exercises in and you can start seeing results.

Start here with our free Pilates series or body weight workouts.