Trainer incorporates Pilates and dumbbell lifting for comprehensive muscle development; here are her top three dumbbell exercises for overall body strength.
In the world of fitness, Hollywood-based studio Carrie's Pilates has made a name for itself by blending Pilates principles with weight training and cardio, under the guidance of its creator, Carrie Ebers. Ebers has crafted a unique method that encourages a slower pace, making it accessible for a wide range of individuals.
For those looking to complement their Pilates practice with some weight training, Ebers recommends three dumbbell moves. These exercises, which include the lunge and shoulder press, the weighted squat, and the weighted sit-up, are designed to be performed with 2-3 sets and 10-15 reps for each set.
To begin with the lunge and shoulder press, stand with feet hip-width apart, holding dumbbells at your sides. Lift the dumbbells to your shoulders by bending your elbows, then step one foot back into a lunge while pushing the weights overhead. Reverse the movements and repeat on the other side.
The weighted squat involves standing with feet slightly wider than hip-width, holding a dumbbell with both hands at your chest. Lower your hips as far as possible by pushing your hips back and bending your knees while keeping your chest forward, then push through your feet to stand back up.
The weighted sit-up requires you to lie on your back with knees bent, feet flat on the floor, and a light dumbbell at your chest. Raise your torso until fully upright and slowly lie back down to repeat.
When choosing weights for these dumbbell exercises, Ebers suggests picking something that feels challenging, but not impossible, to complete 10 repetitions of each exercise with good form. She recommends starting with 5-pound dumbbells and progressing to 7 or 10 pounds as strength improves.
In her studio-based workouts, Ebers frequently uses a machine called the Transformer 2.0, a patent-pending take on the classic Pilates reformer machine. She also recommends working to a pace of four counts to move into the exercise, and four counts to move out, and taking minimal rest between sets.
Interestingly, Ebers' recommended dumbbell moves extend beyond the ones detailed here. She also recommends the bicep curl, the squat with overhead press, and the lunge with row.
For those seeking affordable dumbbells, the Amazon Basics neoprene dumbbells are currently discounted during Amazon Prime Day, dropping from $12.99 to $11.03. These dumbbells are the cheapest among 5lb dumbbells offered by Amazon, CAP, and Yes4All.
Incorporating these dumbbell moves into your Pilates practice, as suggested by Carrie Ebers, could help you achieve a well-rounded fitness routine that combines the benefits of both Pilates and weight training.
- Carrie Ebers, the creator of Carrie's Pilates, recommends three dumbbell exercises - the lunge and shoulder press, the weighted squat, and the weighted sit-up - to complement one's Pilates practice with some weight training.
- Ebers suggests choosing weights that feel challenging but not impossible for completing 10 repetitions of each exercise with good form, starting with 5-pound dumbbells and potentially progressing to 7 or 10 pounds as strength improves.
- Besides the recommended exercises, Ebers also suggests incorporating the bicep curl, the squat with overhead press, and the lunge with row into one's fitness routine.
- For those on a budget, the Amazon Basics neoprene dumbbells are available at a discount during Amazon Prime Day, making them an affordable option among 5lb dumbbells offered by Amazon, CAP, and Yes4All.
