Summer is just around the corner and if you’re looking to get in shape, look no further. HollywoodLife spoken EXCLUSIVELY to the famous Pilates trainer, Amy Jordanwho has worked with stars, including Vanessa Hudgens, Sophia Bush, Ashley Tisdale, and Kristin Cavallari, just to name a few. Amy shared a step-by-step workout that will get you toned, and the best part is that it can be done in the gym or in the comfort of your own home.
Amy created the training course, WoundaBar, which Amy describes as “Pilates reinvented.” She explained why she created WundaBar by saying, “Before WundaBar, you had two choices in Pilates — slow-and-cerebral or pound-it-out with no methodology. WundaBar Pilates is the first product to close this gap. We combine intensity with movement integrity in Pilates – all on our exclusive WundaFormer – a Pilates reformer, Wunda chair, ballet barre and springboard in one.”
So what exactly does the training involve? “We focus on starting every movement from your core — even a squat or a tricep extension,” Amy revealed. “If you can activate your core with your breath, you will get more out of every exercise! Think of it this way: instead of your legs pushing you off the floor to rise from a squat, breathe in to straighten up and think LIFT instead of pushing to get length and tone in your core while shaping your butt! ”
WundaBar is a “full-body experience,” which Amy explained, “For example, if you’re doing a bicep curl, we’re talking about extending the triceps as you bend your elbow and lengthening the biceps as you unfold your arm. This turns the old way of training on its head to bring movement into the future by sharing the workload and bringing every part of your body to the party!”
If you’d like to try Amy’s workouts from the comfort of your own home, follow the step-by-step guide below.
Core x backline plank
- Start on your elbows and knees on your mat.
- Hold the WundaCore resistance ring between your hands, palms facing in, elbows touching the mat.
- Step back into a plank on your forearms, one leg at a time.
- Wunda Wisdom: Send intention into the ring as if you could narrow it, and you’ll feel your deep core and backline flare up to strengthen all around!
- Hold for 30 seconds and add 10 seconds each time you try.
Single Leg Criss-Cross – Right Side
- Lie on your back and place the long end of your WundaCore resistance ring over your right foot, holding it in your right hand.
- Place your left hand under the base of your head and inhale to rotate and lift your head and left shoulder blade off the mat.
- Another challenge: keep your left leg hovering over the mat the entire time.
- Wunda Wisdom: Focus on your lower left ribs rotating toward your right inner thigh to keep your core long and create lean lines. Do not shorten and roll up to the knee.
- 12 repetitions
Low Ab + Triceps Lunge – Right side
- Start standing parallel and 4″ apart, stepping back with only your left leg. Hold your WundaCore resistance ring behind your body on your hips between your hands. No bending of the elbows.
- Exhale and tilt your torso forward as your right knee bends into a lunge. Keeping your knee aligned with your 1st and 2nd toes, let your knee come right in front of your ankle.
- Inhale, back to start.
- Wunda Wisdom: Find balance between your long (not tall!) arms as you pull your navel up and in to keep your ribs and pelvis stacked throughout the movement.
- 12 repetitions
Step into a crouch
- Step into the WundaCore resistance ring, one foot at a time, and wrap it around the widest part of your calves. feet parallel.
- Stand upright with your hands on your hips and your weight evenly on the soles of your feet. Already the WundaCore resistance ring gives your body feedback to reach up to your waist for work!
- Exhale, fold the front of your hips and reach your tailbone long—then bend your knees to lower into a squat. Let your knees come just short of your ankles as you bend into a squat.
- Inhale, stand up again with your weight balanced on your feet.
- Wunda Wisdom: Holding the resistance ring in place guides your body to find not just your butt, but all the way into your glut-med (running up diagonally to your waist) as well as proper knee alignment and a low stomach!
- 12 repetitions
Low Ab + Triceps Lunge – Left side
Single Leg Criss-Cross – Left Side
Inner thighs + pelvic floor bridge
- Lie on your back with your feet flat on your mat and your WundaCore resistance ring between your inner thighs. It will automatically keep your legs about 4 inches apart. Arms long on the mat, actively pressing into the floor.
- Inhale to reach the pelvis long to lift you, stop at the top to recruit your glutes and feel your knees stretch and lengthen away from your hips. Keep your lower back open and don’t shorten it with a deep arch.
- Exhale and hold your booty up as your heart and top of your core sink down first. Then lower your mid-back, lower back, and pelvis down to your tailbone.
- Wunda Wisdom: As you work out, remember to give the resistance ring some air to breathe – don’t push yourself in and you’ll get more work and better results for your core, inner thighs and butt!
- 12 repetitions
Lateral Saddle Stretch
- Sit on your mat with your legs apart and place the WundaCore resistance ring around the ball of your right foot, hold it in your right hand and bend to the side with your left arm overhead. You can rotate your ribs toward the floor for a deeper stretch.
- Hold and breathe for 15 seconds. Repeat on the other side.
If you’re feeling unmotivated or don’t know how to try this workout, Amy has shared her tips for staying motivated. “If you feel stuck and have become unaccustomed to moving — start with the smallest step.” She continued, “Try a plank for 15 seconds. Chances are, you’re feeling pretty strong and your body will thank you for the work. Then do 8 squats. Now your blood is moving and you are connecting to yourself in positive ways. Take a short walk, even a few laps around your living room, and focus on taking a deep breath. Small steps invite more movement and your body and mind will thank you – hopefully we’ll see you in the studio or on the mat!”