Pilates Southern Colorado – Pueblo

Post Lipo Pilates

Body Jet is by far the most gentle type of liposuction that will transform your body and leave you with an amazing new shape. Even though Dr. Shinn removes fat cells during the Body Jet procedure, if you gain weight, the remaining fat cells can get larger.

Pilates and core strength training are excellent in helping patients maintain their surgery results. Toning and strengthening the underlying muscles of the affected area will guarantee a much smoother appearance.

Dr. Shinn has partnered with Farah Mitchell of Therafit Pilates who has provided the following five core strengthening moves for quick and impressive body toning.

Proper Pilates form focuses on engaging the deeper abdominal muscles therefore the results are quick and impressive. A technique called the “scoop” is used. Before trying the following exercises first learn how to engage your “scoop”. Press your navel to your spine without holding your breath. Imagine a weight pressing across your lower abdominals while you continue to breathe normally. By pressing your navel to your spine you will use your abdominal muscles in a manner that will allow the creation of a flat abdominal wall. Once you have mastered the “scoop” and your doctor has given you the green light to exercise, try the following exercises:

The model in the photos is Jenna Dorsey-Spitz at the Therafit Pilates Studio in Pueblo.

Learn More About Farah Mitchell

  • Owner of Therafit Pilates. http://www.therafit.net/smartpilates.htm
  • Performance Fitness Facilitator/Zumba Instructor
  • Conducts more than 30 classes a week in a variety of exercise disciplines including: Pilates, cycling, strength training, cardio dance, step aerobics and yoga.
  • Facilitates classes that range from low impact-senior based programs to high performance elite athlete training.
  • Bachelor of Science degree in Exercise Science.
  • Post-surgery Pilates correspondent for Dr. Shinn of Adonis Aesthetics. www.adonisaesthetics.com

The Hundred


The hundred is often used as a dynamic warm-up for the abdominals and lungs. It is meant to begin circulating the blood and to warm up the body in preparation for any Pilates workout. It requires that breathing be coordinated with movement. It is challenging, but the hundred is an easy exercise to modify.
The Hundred

Step by Step:

  1. Lie on back with legs bent in a tabletop position. Shins and ankles parallel to the floor. Knees directly over hips. Inhale.
  2. Exhale. Bring your head up with your chin down and, using the abs, curl upper spine off the floor. Keep the shoulders engaged in the back. Focus your gaze on the abdominals. Inhale.
  3. Exhale. At the same time, deepen the pull of the abs and extend arms and legs. Reach legs toward where the wall and ceiling meet. Point toes towards wall. Adjust legs higher if need be, or lower for more advanced work. Only drop to a lowered position that can be maintained without shaking and the lower spine should not lift up off the mat. Arms should extend straight and low, just a few inches off the floor, with fingertips reaching for the far wall.
  4. Hold position. Take five short breaths in and five short breaths out (sniff in and puff out). Move arms up and down as if pumping springs with your palms.
  5. Keep shoulders and neck relaxed. The abdominal muscles should be doing all the work.
  6. Continue movement for as close to one hundred counts as can be managed.

Modifications: Stay in tabletop position instead of extending legs. Keep head on floor if neck issues are a problem. Begin with twenty breaths and gradually increase to one hundred.

Roll Up

The roll up is a great challenge for the abdominal muscles while at the same time it stretches and strengthens the spine by articulating the vertebrae. The roll up is one continuous, controlled, flowing motion and when properly executed is much better than crunches for creating a flat stomach.

Step by Step:

  1. Stretch out to full body length with arms overhead.
  2. Squeeze buttocks tightly and press backs of upper inner thighs together.
  3. Flex feet and bring straight arms forward over head.
  4. As arms pass over chest, lift head and inhale as you begin to roll up and forward.
  5. Imagine that lower body is strapped down to the floor.
  6. 6. Exhale while stretching forward from hips. Keep navel pulled back into spine. Reach towards toes.
  7. 7. Initiate rolling back down by squeezing buttocks and slightly tucking tailbone. Inhale.
  8. Exhale as the movement is reversed, rolling down one vertebra at a time.
  9. When back of shoulders touch the mat, lower head and bring arms overhead into original full body stretch position.
  10. Repeat a total of 6 times. Six repetitions are sufficient when done properly and with full focus.

Modifications: Bend knees. If feet have a tendency to fly upwards, pull up by placing hands on the underside of the legs.

Crisscross


The crisscross works the external oblique, waistline and powerhouse. For this exercise to be effective it must be done slowly and accurately.

Step by Step:

  1. Lie on back, lift head and shoulders. Place hands by ears. Elbows extended to the sides. Legs in tabletop position.
  2. Inhale. Extend right leg out long and in front while twisting upper body until right elbow touches left knee. Right shoulder blade should be lifting from the floor
  3. Look back towards left elbow to increase stretch. Exhale.
  4. Inhale. Switch position by bringing left elbow to right knee as left leg extends long and in front. Hold stretch and exhale.
  5. Do not rock from hip to hip. Remain steady with body center anchored to the floor.
  6. Complete 5 to 10 sets.

Modifications: Hold extended leg higher in order to make the exercise easier on the lower back. Or just work the upper body by keeping the feet flat on the floor with the knees bent.

Up/Down

The up/down is a basic leg exercise which helps define and tone the thighs, buttocks and hips.

Step by Step:

  • Lie on right side with elbow, shoulder, midback, and buttocks aligned. Align shoulder over shoulder. Hip over hip. Support head with right hand. Place left hand on floor in front of torso.
  • Imagine you are balancing a cup of coffee on your left shoulder. Lengthen the back of the neck by pressing the crown of the head away from the shoulders. Slightly turnout the hips and thighs. Keep feet held long and in alignment with hip.
  • Inhale. Lift top leg straight to ceiling. Exhale. Lower leg back down while resisting gravity. Keep leg straight. Press weight into bottom hip while keeping balance.
  • Complete 5 to 10 repetitions. Reverse position.

Modifications: If neck becomes tired, simply lay head down on arm or small pillow.

Front/Back


The front/back is an intermediate leg exercise for hips, buttocks, hamstrings and balance.

Step by Step:

  1. Assume same body positioning as in the Up/Down exercise.
  2. Lift top leg to hip height and slightly turn out the hip.
  3. Inhale. Swing leg to the front and pulse twice as far forward as it will go without rocking hips forward or scrunching waist.
  4. Exhale. Swing leg back, reaching for the back corner of the room.
  5. Complete 5 to 10 repetitions. Reverse position.

Modifications: Begin with small kicks front and back. Gradually increase range of motion without losing balance.