Pilates for Brides Michelle De Mond January 23, 2014 Cypress Center Fall

Pilates for Brides Michelle De Mond January 23, 2014 Cypress Center Fall 2013 1

Abstract It is well known that brides want their wedding day to be perfect! Every detail from invitations to flowers and decorations, but more importantly, looking amazing in their wedding dress. In a Cornell University study, 70% of 272 engaged women said they wanted to lose weight, typically 20 pounds for their wedding day ( Bridal Hunger Games ). The goal of this research paper and case study is to demonstrate how brides can use pilates to tone their whole body with an emphasis on their upper extremities (arms, shoulders and back) to look fabulous in their wedding dress. Susan, a 28 year old female, is getting married in August of 2014. Her goal for her wedding day is to lose a few pounds and get a full body workout while toning her arms. She has been running along with doing yoga, but not much strength training. She has no injuries and has taken pilates classes before, so we can include some intermediate skills in her program. 2

Table of Contents Title Page...1 Abstract...2 Table of Contents...3 Anatomical Description...4 Case Study...8 Workout Program...9 Conclusion...11 Bibliography...12 3

Anatomical Description If we look at the picture below of these women in wedding dresses, we can see that their upper body is most visible and these are the anatomical areas that we will want to focus on. The skeletal upper extremity of the body includes the clavicle, scapula, humerus, radius, ulna, carpals, metacarpals and phalanges (BASI Study Guide, 28). Surrounding these bones are many muscles, which help movement of the upper body, especially the shoulder region. There are three muscle groups that make up the shoulder joint. The first: muscles of scapular stabilization, which includes: the trapezius, rhomboids, levator scapulae, pectoralis minor and serratatus anterior. The primary function of this group is to stabilize or move the scapulae in accordance with the needs of the arm. (BASI Study Guide 87). The second muscle group is the rotator cuff, comprised of the supraspinatus, infraspinatus, teres minor and subscapularis. These small muscles provide shoulder 4

stability and facilitate subtle desired mechanics of the shoulder (BASI Study Guide, 87). The third group contains the larger muscles such as pectoralis major, deltoids, latissimus dorsi and teres major. These muscles provide gross movement of the arms (BASI Study Guide, 87). Typically more time is spent strengthening the large muscle group, however it is important to work all groups equally to prevent muscle imbalances that could lead to postural deviations. As a bride, they want to strengthen their muscles, but if it creates bad posture, such as rounded shoulders, it regresses their progress toward their goals. Functions of the Muscles in Scapular Stablization Group, Rotator Cuff Group and Large Muscle Group include: Scapular Stabilization Group: Trapezius: Rotation, retraction, elevation and depression on the scapula Rhomboids: Draws the scapula toward the vertebral column and slightly upward Levator Scapula: Lifts the scapula upward Pectoralis Minor: Stabilization, depression, abduction or protraction, upward tilt and downward rotation of the scapula Serratus Anterior: Protracts and stabilizes scapula, assists in upward rotation Rotator Cuff Group: Supraspinatus: Rotates the humerus laterally and helps to abduct the arm Infraspinatus: Lateral rotations of arm and stabilize humerus Teres Minor: Laternally rotates the arm, adducts the forearm, stabilizes humerus Subscapularus: Rotates the humerus medially when the arm is held by the side of the body 5

Large Muscle Groups: Deltoid: Shoulder abduction, flexion and extension Latissimus Dorsi: Adduct, extend and internally rotate the arm Pectoralis Major: Adducts and medially rotates the humerus. Also draws the scapula anteriorly and inferiorly Teres Major: Adduct, medially rotates and extends arm at shoulder In addition, the upper extremities include the arms: triceps and biceps, which are also muscles very visible in a wedding dress. These muscles include: Biceps Brachii: Flexes elbow and supinates forearm Brachialis: Flexes the elbow and acts as synergist that assists bicep brachii Tricep Brachii: Extends forwarm, long head adducts shoulder * All definitions referenced from Innerbody.com 6

As we know most brides want to look their best on their wedding day, which means working out and dieting. However, many brides use extreme dieting tactics, such as diet pills or fasting, instead of starting a fitness program early on before their wedding day ( Bridezillas on a Diet ). This case study shows the benefits of starting a fitness program early and how pilates can be an important exercise method for brides who want to lose weight, create lean muscle and tone their upper body for their wedding day. Many women are afraid that strength training will make them look bulky, so they spend most of their time doing only cardiovascular machines. While cardio burns many calories, it doesnʼt tone the body or create lean muscle needed. Penn State did a study where they divided dieters into three groups: no exercise, aerobic exercise only and aerobic exercise and weight lifting. They all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didnʼt lift weights. ( Lose Your Fear of Weight Lifting Womanʼs Health) 7

This study demonstrates the importance of strength training in a fitness program, which is why pilates is a great introduction for brides (and women in general) who may be afraid they are going to get bulky. It introduces them to strength training using the resistance of springs, bands or small dumbells. These will build and tone muscle, while loosing fat. In the program below, which was created for Susan, bride to be, many of the exercises use springs or weights that will build lean muscle. Case Study Name: Susan Age: 28 Limitations: Susan doesnʼt have any limitations at the moment. She had hurt her foot a few months ago, but it is fully healed. Goals: Susan is getting married in August 2014. Her goal is to feel really good and healthy on her wedding day. She wants to feel toned and fit while focusing on her upper body, but also wants a full body workout. Susan doesn't want to be miserable going into her wedding by starving herself or doing a crash diet. She realizes she needs to start her training 8 months in advance to achieve her goals. Exercise Background: Susan has an athletic background as a college level swimmer and used to lift weights. Since she stopped swimming, her exercise program consists of running (training for half marathons), yoga and pilates. She has been doing pilates on and off for several years, mainly mat and reformer. Due to Susan already being very active and her athletic background, an intermediate pilates program was created for her. She will need to tone and strengthen her upper body while getting a full body workout. 8

Warm up: Roll down Pelvic curl Spine twist supine Chest lift Chest lift rotation Program Foot Work: Wundu Chair Parallel Heels Parallel Toes V-Toes Open V Heels Open V Toes After a few training sessions, integrating some upper body work (with 3lb dumbells or small weighted balls) while doing the footwork series will allow the whole body to work at once. For example: Doing parallel heels and have arms out to side in a T-position and do bicep curls. Parallel toes, we would add shoulder press. V-position toes hold arms out in front with palms facing up. Open heels, put arms out to side and small circles forward. Open toes, reverse direction of the circles. The Wundu Chair footwork allows her to activate several different muscle groups in one series. She is working her hamstrings, quadriceps and trunk stabilization. She is strengthening large muscle groups, which raise the heart rate and help with weight loss Abdominals: Reformer Hundreds Coordination These two exercises will really target her core and we will be working her shoulder flexor/extensor control at the same time. These exercises will tighten her stomach, which is one thing she said makes her feel good. Hip Work: Reformer Frog Circle Up Circle Down Openings The hip work on the reformer focuses on mainly hip adductors and some hamstrings. The combination of these exercises will tone and tighten her inner thigh muscles. Spinal Articulation: Cadillac Tower Prep 9

The tower prep is great spinal articulation exercise focusing on abdominal and hip extensors. Stretching Shoulder Stretch 1 Shoulder Stretch 2 Since we are focusing on building strength in the upper body, we want to make sure these muscles donʼt get to tight. These two exercises will stretch the shoulder flexors and shoulder extensors. It is important to create a balance between strengthening and stretching. Full Body Integration: Reformer Long Stretch The long stretch focuses on abdominals, but also works trunk stabilization, scapular stabilization and shoulder flexor strength, which are areas of the upper body that need to be toned. Arm Work: Reformer and Wundu Chair Arms Sitting Series Chest Expansion Biceps Rhomboids Hug-a-Tree Salut Shrugs Tricep Press Sits This arm series concentrates on many different muscles in the upper body. It targets back, chest, shoulders, triceps and biceps. Since our emphasis is on toning the upper body, increasing upper body exercises with shrugs and tricep press sits will help develop more muscle Leg Work: Wundu Chair Backward step down This exercise focuses on gluteals, quads and hamstrings. Since the quads and hamstrings are big muscles groups, it will get her heart up to burn a few extra calories. Lateral Flexion/Rotation-Reformer Side over on box 10

As Susan continues to advance, we could add in the side pike on the Wundu Chair. This works shoulder stabilization in addition to abdominal obliques. Back Extension-Reformer Pulling straps 2 This exercise strengthens back extensors and shoulder adductors, which are areas of the upper we are focusing on to tone as they will be seen in her wedding dress To end the session, we would finish with another roll down. Just letting her body relax and one final stretch. Conclusion As Susan continues her pilates program, it is important to change the exercises and resistance so her body continues to feel challenged, for example: changing the footwork series to the reformer or cadillac and varying the arms series to standing or kneeling arm series. Additionally, it would be beneficial to integrate the jump board into some workouts to increase her heart rate and increase cardiovascular endurance. However, in order to achieve greater cardiovascular benefits and lose weight at a faster rate classic modes such as running, biking, and stair climbing would be recommended along wirh pilates. (Basi Study Guide 96). Pilates can be used in a variety of ways for rehabilitation (injured or elders), to specific populations (such as dancers/athletes, etc) to functional exercising or reaching fitness goals. This case study demonstrates how someone like Susan can use pilates to reach a specific fitness goal and how pilates is a very beneficial form of exercising to tone and build lean muscle. For brides to be this is a way to show off their upper body in their beautiful wedding dress. The benefits of a pilates program that uses the Block System to create a full body workout with an emphasis on upper extremities will not only 11

help ladies physically to reach their goals, but mentally it will calm their mind and relieve stress of the planning leading up to the big day. Bibliography BASI Pilates, Comprehensive Course Study Guide, Rael Isacowitz, copyright; 2000-2013; pgs.28, 87, 96. www.basipilates.com Campbell, Adam. "Lose Your Fear of Weight Lifting." Women's Health. N.p., n.d. Web. 19 Dec. 2013. <http://www.womenshealthmag.com/fitness/weight-exercises-women>. Lee, Linda. "Bridal Hunger Games." New York Times. New York Times.com, 13 Apr. 2012. Web. 19 Dec. 2013. <http://www.nytimes.com/2012/04/15/fashion/weddings/ Losing-Weight-in-Time-for-the-Wedding.html? pagewanted=1&_r=0&adxnnl=1&adxnnlx=1387498932-8xb9znx8jpfaqhhf7jyqfw>. Parker-Pope, Tara. "Bridezillas on a Diet." New York TImes. New York Times.com, 25 Jan. 2008. Web. 19 Dec. 2013. <http://well.blogs.nytimes.com/2008/01/25/bridezillason-a-diet/?_r=0>. Trapezius. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musfov/musc28-new.html >. Rhomboid. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <>. Levator Scapula. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/anatomy/muscular/levator-scapulae-muscle>. Pectoralis Minor. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/anatomy/muscular/pectoralis-minor-muscle>. Serratus Anterior. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musfov/musc44-new.html>. Infraspinatus. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musc10/musc81.html>. Supraspinatus. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musc10/musc77.html>. Subscapularis. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_skel21/skel19.html>. 12

Teres Minor. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musc10/musc27.html>. Teres Major. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musbov/musc27.html>. Latissimus Dorsi. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musc10/musc36.html>. Pectoralis Major. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_repo03/musc10-new.html>. Biceps Brachii. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_skel21/musc35.html>. Brachialis. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musfov/musc43-new.html>. Deltoid. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musfov/musc12-new.html>. Triceps Brachii. InnerBody.com. HowToMedia, Inc., n.d. Web. 6 Jan 2014. <http:// www.innerbody.com/image_musc10/musc62.html>. 13