The shape of things

If you do pilates or yoga, you're probably familiar with this pose:

(Source)

In yoga it's called the boat pose. In Pilates it's called the "V Position." If you've ever taken a Pilates class, there's a good chance that you've had to do a teaser. That's where you're lying on your back, legs straight out and then have to pull up your top and bottom half into this V position.

It's a tough move and takes a lot of core muscles to do. It's even harder to keep your legs straight and your back flat and have your legs this close to your chest. This is a stick drawing of what I look like when I do this move:

My legs are rarely straight enough, there's always a slight bent. My back isn't as flat, and my knees come nowhere close to my chest. This bugs me because I'm pretty good (not bragging) at most of the other things we do in the mat class.

So I asked my teacher what the problem could be. First off, in great motivating-instructor ways, she told me that my teaser and V looked great and that I was being more critical of myself. Then she said that I might need to strengthen my back muscles - specifically the low back. We do some back moves in class, but she suggested weights.

And that's just what I did yesterday. As I read up on strength training for the back, I realized that our back and our core is like the trunk of a tree. If we just focus on strengthening the limbs, we're missing out on the whole picture.

Here's a run down of the moves I did yesterday: If you have your own, please post them in the comments section!

1. With dumbbells in both hands (around 5-10 pounds) get in a plank (push up) position with legs wider then normal. Keeping body straight, lift one hand with weight to your hip. Lower and repeat on other side for one rep. Do 8-10 reps.

2. Get a stability ball and a step. Put the ball on top of the step. Standing on the side of the step, lean over the ball so that your chest and stomach are on top of ball and feet still on ground. Hold on firmly to the sides of the step (the narrow sides). Lift your legs keeping your torso still so your legs are parallel with body (not higher). Squeeze glutes and hold for one count. Lower. Do 10 reps.

3. Load 15-20 pounds on a low cable pulley machine with a handle attached. Grab the handle with right hand, palm facing down and step back until there's no slack in the cable. Lunge back with your right foot so that your left thigh is parallel to floor and your knee is aligned right in line with your ankle. This is the starting position. Pull your right arm back and then bend your elbow to bring your hand toward your ribs. Do 10 reps then switch to other side.

4. Back extension- using the hyperextension bench and holding a 5- to 10-pound weight plate, cross arms at chest, hook feet under pad, rest hips on the edge, and lower torso to hang at a 45- to 90-degree angle. Lift torso to form a line from head to heels. Click here for a pick of the bench I'm talking about.

Do 2-3 sets of this. You can do it as a circuit or just go one move at a time.

And obviously - practice the teaser/boat/v position as much as possible. It doesn't just have to be in class!

To be honest, it's very difficult to keep a blog up when you get no comments or feedback. You do all this research, writing, coming up with ideas, you post it, and then - nothing.

So that's my excuse for taking off a year from this blog. I stumbled on it recently and forgot how much fun it was to learn all these great tips, ideas, and research and then share them with - well probably nobody, but just share them to the wide open Web.

Basically what I'm trying to say is - I'm back. I really still think there is a void of good women's health and fitness information in blog format, and I believe I can somehow in a small way put a dent in the void.

My update: Since last year I've run two 5-ks, a 3-k and my first 10-k. I'm loving running. It's such a great workout and an even better way to release steam and feel like you're accomplishing things. Therefore, don't be surprised if a lot of my new posts are running-related. Not a runner? Well no fear, I'm a relative newbie also, and will try to use this space to give advice and encouragement to all you who wish to venture to the other side. The running side.

I got married in December and recently found that I have a passion (and a little bit of talent) for cooking and baking. I've been making some pretty elaborate meals for my husband, and he's loving it. I'm maintaining my weight even amid all the new food by practicing portion control. I make a recipe that says "two servings" and give my husband two thirds of the thing - sometimes more than that. I get this great-tasting meal, right sized portions, and no weight gain. Life couldn't be better. :)