Trainer merges Pilates and heavy lifting exercises to create a comprehensive muscle-building regime, highlighting her top three dumbbell workouts.
At Carrie's Pilates, a Hollywood-based studio, founder Carrie Ebers has created a unique method that combines Pilates, weight training, and cardio. This innovative approach offers clients a well-rounded fitness experience.
One of the key elements of this combined method is the inclusion of dumbbell exercises, which are frequently incorporated into classes at the studio. Ebers recommends three specific dumbbell moves to complement a Pilates practice: the lunge and shoulder press, the weighted squat, and the weighted sit-up.
The lunge and shoulder press involves standing with feet hip-width apart, holding dumbbells by the sides. The client then lunges, followed by pushing the weights overhead, alternating sides. It's recommended to do 2-3 sets of 10-15 reps on each side.
The weighted squat requires standing with feet slightly wider than hip-width apart, holding a dumbbell at chest level. Clients then bend their knees to lower their hips, before pushing through their feet to stand back up. This exercise is recommended for 2-3 sets of 10-15 reps.
The weighted sit-up involves lying on the back with knees bent and feet flat, holding a light dumbbell at chest level. Clients then raise their torso until upright, before slowly lying back down. This exercise is also recommended for 2-3 sets of 10-15 reps.
When it comes to choosing weights for dumbbell exercises, Ebers advises picking something that feels challenging, but not impossible, to complete 10 repetitions of each exercise with good form. She suggests starting with a weight of five pounds, gradually increasing to seven pounds, and eventually up to 10 pounds as strength improves.
In addition to the slower pace inherent in Pilates, Ebers also recommends a slower pace for weight training exercises in her classes, working to a pace of four counts to move into the exercise and four counts to move out. This approach helps to ensure that clients are using the correct form and engaging the appropriate muscles.
For those looking to purchase dumbbells, Amazon offers the cheapest pair of 5lb dumbbells among CAP, Amazon, and Yes4All. Amazon Basics neoprene dumbbells are currently on sale for $11.03, a discount from the original price of $12.99, as part of Amazon Prime Day.
These dumbbell moves are not necessarily Pilates-based, but one element of Pilates is always incorporated into the weight training at Carrie's Pilates: a slower pace. This focus on form and control enhances the effectiveness of the exercises and helps to prevent injury.
Carrie's Pilates continues to innovate and provide its clients with a unique and effective fitness experience. By combining Pilates, weight training, and cardio, the studio offers a well-rounded approach to fitness that helps clients achieve their goals and improve their overall health.
- Carrie's Pilates, with its unique combination of Pilates, weight training, and cardio, provides a comprehensive health-and-wellness fitness experience.
- In her classes, Carrie Ebers advocate the inclusion of dumbbell exercises to complement a Pilates practice, recommending three specific moves: the lunge and shoulder press, the weighted squat, and the weighted sit-up.
- When choosing weights for these dumbbell exercises, Ebers advises picking something that feels challenging, yet achievable, starting with a weight of five pounds and gradually increasing to ten pounds as strength improves.
- For home fitness enthusiasts, Amazon offers the cheapest pair of 5lb dumbbells, the Amazon Basics neoprene dumbbells, currently on sale during Prime Day.
- Ebers' slower pace approach for weight training exercises, embodying Pilates' focus on form and control, not only enhances the effectiveness of the exercises but also reduces the risk of injury, making it a key part of the fitness-and-exercise lifestyle.
