Month: July 2022

OFA Distributes Farmers’ Market Coupon Booklets to Eligible Seniors

OFA Distributes Farmers’ Market Coupon Booklets to Eligible Seniors

July 15, 2022

OSWEGO COUNTY – The Oswego County Office for the Aging (OFA) received a supply of farmers’ market coupon booklets and is working on distributing them to eligible seniors around the county in July.

The coupons may only be used to buy locally-grown fresh fruits and vegetables from participating farmers and farmers’ markets. They are not redeemable in supermarkets. The value of each booklet is $25.

OFA staff will distribute the booklets at the following sites:

  • Saturday, July 16 from 8 a.m. to noon at the Fulton Farmers’ Market in the Canal Landing parking lot near the Dollar General, just off NYS Rte. 481, Fulton.
  • Monday, July 18 from 10 a.m. to 1 p.m. at Cayuga Community College, 11 River Glen Dr., Fulton. This is a drive-up event only; walk-ups are strictly prohibited. All participants must remain in their vehicles and staff will approach cars to distribute the necessary paperwork and coupon booklets.

Each older adult in a household is eligible to receive a booklet if they meet the following age and income requirements:

  • Age 60 and over whose gross income is at or below 185 percent of federal poverty guidelines (which is $2,096 monthly for a one-person household or $2,823 monthly for a two-person household) or
  • Age 60 and over and currently receiving or eligible to receive public assistance such as Supplemental Security Income (SSI) benefits or a Section 8 housing subsidy.

Eligible older adults must sign in person or a power of attorney representative with proper paperwork can also sign for the coupon book. A proxy may pick up the coupons if the eligible senior completes the proxy and attestation forms. These forms can be obtained by calling OFA at 315-349-3484.

There are a limited number of coupon booklets available this year; therefore, distribution will be on a first come, first served basis. One coupon booklet is allowed per person for the 2022 season.

Coupon booklets can also be picked up at the following locations on Tuesday, July 19, subject to availability:

  • 9 to 10 a.m.: Pulaski Village Office 4917 Jefferson St.
  • 11 a.m. to noon: Central Square Nutrition Site, Community Church, 833 US Rte. 11.
  • 11 a.m. to noon: Fulton Nutrition Site, Fulton Municipal Bldg., 141 South First St.
  • 11 a.m. to noon: Parish Nutrition Site, New Hope Church, 814 Rider St.
  • 1 to 2 p.m.: United Methodist Church, 73 Bridge St., Cleveland.
  • 2 to 3 p.m.: Sandy Creek Town Hall, 1992 Harwood Dr.
  • 3 to 4 p.m.: Amboy Town Hall, 822 NYS Rte. 69, Williamstown.

On Wednesday, July 20, eligible seniors can pick up the coupon booklets at these locations, again, subject to availability:

  • 11 a.m. to noon: Phoenix Nutrition Site, Congregational Church, 43 Bridge St.
  • 11 a.m. to noon: Mexico Nutrition Site, Lighthouse Church of God, 11 South Jefferson St.
  • 11 a.m. to noon: Hannibal Nutrition Site, Community Library, 162 Oswego St.

Any remaining coupon booklets can also be picked up at the Oswego County Office for the Aging, 70 Bunner St., Oswego between 9 a.m. and 3 p.m. daily until they all have been distributed.

If you have any questions regarding the coupon booklets, please call the Office for the Aging at 315-349-3484, Monday through Friday, between 8:30 a.m. and 4 p.m.

<img src=" farmers market distribution (4b) rev.jpg" style="display: block; margin-left: auto; margin-right: auto;" alt="OFA farmers market distribution (4b) rev"/>

OFA DISTRIBUTES COUPON BOOKLETS IN JULY – The Oswego County Office for the Aging is now distributing farmers’ market coupon booklets for 2022. For details, call OFA at 315-349-3484. Pictured are OFA staff members Missy Peel and Richard Proctor at the Oswego Farmers’ Market in 2021.

Keep Kids Fed Act disheartens school nutrition officials – Salisbury Post

SALISBURY – The Keep Kids Fed Act worked its way through Congress with bipartisan support and was signed into law, but the impact of the bill signed by President Joe Biden last month will not feed any more students in Rowan-Salisbury Schools for free.

RSS has 10 schools that qualify for free meals for all students and the district has adopted universal free breakfast as well, but the federal waivers that allowed every student in the district to eat free have lapsed and there is no indication that policy will be coming back.

“It is limited,” RSS Nutrition Director Lisa Altmann said, noting some states are looking for the money to continue free meals in their public schools.

When asked if the law would extend meals to any more kids in the district than pre-pandemic, Altmann gave a resounding “no.” She has advocated for universal meals as part of a child’s basic education.

“It’s disheartening,” Altmann said. “I was really hoping that in the 11th hour they would come through and continue to give all students universal meals. I just think it’s the right thing to do for the entire country, actually. They can’t learn if they can’t think. They can’t think if they’re hungry.”

Altmann said she expects to see a decrease in meal participation with the universal program gone and the situation is not ideal.

The Post previously reported schools would most likely be forced to return to paid meals after universal meal waivers were left out of a spending bill in March.

The June law does come with some advantages for the nutrition department. Reimbursement rates for meals and snacks will be increased by 10 cents for the 2022-2023 school year. Altmann said the increase will help nutrition departments stay in the black and without the increase there could be nationwide squeeze on nutrition department finances.

The district will also get to keep flexibility with meal patterns. Both those provisions from the bill are related to pandemic problems that are sticking around: rising costs and supply chain issues. Nutrition Budget Specialist Meredith Honeycutt said the department has not received reimbursement rates for the coming school year yet, but it received rates on July 19 last year.

The district can adjust meal times as well, but otherwise school nutrition is back to business as usual after more than two years.

But families have relied on free meals from when schools were initially ordered to close in March of 2020 and through most of the pandemic. Because those waivers have lapsed, RSS is required to get back to business as usual, meaning students will have to apply for free or reduced cost meals if they do not attend one of those 10 schools, and they will have to pay otherwise.

The meal application is already active on the district’s website at All students at these schools get free meals regardless: Overton Elementary, North Rowan Elementary, Koontz Elementary, Hurley Elementary, Hanford-Dole Elementary, Knox Middle, Landis Elementary, North Rowan Middle, Isenberg Elementary, Henderson Independent.

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Cycling workout of the week #2: Glycolytic Capacity Efforts – Short hills? Long sprints? Same session. [1hr 3 mins]

Cycling workout of the week #2: Glycolytic Capacity Efforts – Short hills? Long sprints? Same session. [1hr 3 mins]

We’ll be bringing you a fresh new workout every monday in our new CYCLING WORKOUT OF THE WEEK series - we’ll explain the benefits of sessions and provide an outdoor alternative targeting the same systems.

Although the efforts in this cycling workout are only very short – at just one minute long – these will feel very hard and near maximal. Be prepared to dig deep, but don’t be tempted to go too hard early on as you’ll want to still be able to maintain the same output in the last interval. 

Senior nutrition programs address food insecurity for aging Mississippians

PINE BELT, Miss. (WDAM) - As food prices continue to increase, Mississippians over 60 years old can connect to services that provide socialization, nutrition and contribute to the overall health and well-being of older individuals.

The Mississippi Department of Human Services Senior Nutrition Program aims to reduce older Mississippians’ hunger, food insecurity and malnutrition.

Through the agency’s Division of Aging and Adult Services, senior adults can access home-delivered meals and congregate meal locations across the state.

Home-delivered meals are meals provided to eligible homebound persons in their homes.

Congregate meals are served in community settings such as senior centers, churches or senior housing communities. Meal sites offer an opportunity to meet friends and engage in social activities while having a nutritious meal.

Services are provided in all 82 Mississippi counties through the Area Agencies on Aging.

Another program known as the Emergency Food Assistance Program offered by MDHS can supplement the diets of older Mississippians by providing them with emergency food and nutrition assistance at no cost. MDHS provides the food to local food banks, which distribute the items to over 500 food pantries, soup kitchens and homeless shelters across the state.

For more information or to locate a food pantry, soup kitchen or homeless shelter near you, click HERE *Food pantry services are available to all eligible Mississippians regardless of age.

The Supplemental Nutrition Assistance Program Elderly Simplified Application Project shortens the interview with a case manager, making the verification process much easier.

Eligibility workers use data matching to verify an applicant’s information from other government data systems. Once submitted and the eligibility worker sees that the application fits ESAP, it is moved immediately into the ESAP status.

ESAP households will not be given a fixed certification period; however, they will be required to return an interim report provided each year for reporting changes in household income or household size.

Everyone in the household must be at least 60 years old and have no earned income to qualify for the elderly simplified application. The benefit amounts are based on income and household size.

To determine eligibility for SNAP benefits or to apply, click HERE.

Copyright 2022 WDAM. All rights reserved.

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The pros and cons of being a ‘weekend workout warrior’

The pros and cons of being a ‘weekend workout warrior’

A you a weekend workout warrior? Or do you prefer to spread your sessions out across the week?

Well, according to a new study it could be the type and total amount of exercise that counts, rather than the actual number of sessions, which is good news for people who struggle to find the time to exercise.

The research, published in JAMA Internal Medicine journal, involved 350,000 participants and did not find any significant difference in mortality rates between weekend sweaters compared to regularly active participants.

So what does that mean for your workout schedule?

READ MORE: Woman responds to job rejection with meme and lands an interview

The study is good news for the people who struggle to find time to exercise throughout the week. (Supplied)

Results indicated that adults who perform the recommended amount of physical activity per week may experience similar health benefits whether the sessions are spread throughout the week or concentrated in a weekend.

The current recommendations for adults aged 18-64 is a weekly total of two and a half to five hours of moderate activity, or one hour and 15 mins to two and a half hours of vigorous activity, or an equivalent combination of both.

"This large study suggests that, when it comes to exercise, it doesn't matter when you do it," cardiac nurse Joanne Whitmore told the BBC.

"The most important thing is that physical activity is undertaken in the first place."

Ben Lucas, Director of Flow Athletic, agrees, telling 9Honey: "It's true that some exercise is better than no exercise, especially in terms of health markers. If all you can fit in is a workout on the weekend, then absolutely, do what you can. Something is better than nothing."

Less might not always be more

Now this might be music to your ears if you consider yourself relatively time-poor. But while working out only on weekends might be enough to keep you fit, it might not be the ideal way to go for a variety of other reasons.

READ MORE: 12 health mistakes to avoid making this winter

There are more health benefits to spreading your sessions out throughout the week. (Getty)

READ MORE: How often do you have to hit the gym to build muscle?

According to the Department of Health, while there is a weekly target for physical activity, recommendations do state that ideally a person should "be active on most (preferably all) days".

"The con [of only working out on weekends] is that to make that exercise worthwhile you will need to train strenuously, for example HIIT training, heavy weight training, and you need to commit," Lucas tells us. "If you are only training two days a week, you need to stick to it and make sure it happens."

Lucas says spreading your sessions out is better for consistency and balance, and you could also put yourself at more risk of injury, if you are relatively sedentary for most of the week, before putting your body through extended sessions on just one or two days.

"The guidelines say that we should train for 150 minutes per week, that comes to 75 minutes per workout. That's a very long time to train for someone who isn't as fit and it can lead to injury to train at intensity for that long," he warns.

He recommends aiming for three or more workouts a week, or 30 minutes a day, even if it's a brisk walk.

"Especially if you are desk bound and if you are not doing much incidental exercise it is important to move for you overall health. It's good for your mood, mind, digestion, weight management and being consistent will give you better results than being more sporadic," he adds.

For a daily dose of 9Honey, subscribe to our newsletter here.

Woman exercising

Which type of exercise burns the most calories?

Kids on autism spectrum get physical activity, nutrition support through Detroit program

Kids on autism spectrum get physical activity, nutrition support through Detroit program

This article is part of State of Health, a series about how Michigan communities are rising to address health challenges. It is made possible with funding from the Michigan Health Endowment Fund.

A Wayne State University (WSU) community-based program for kids on the autism spectrum is taking off. PLANE, short for Physical Literacy and Nutrition Education, offers adaptive strategies to get kids moving, as well as a nutrition curriculum that shares ways to introduce kids to healthier foods. 

Dr. Leah Ketcheson, assistant professor and program coordinator of WSU's Health and Physical Education Teaching program, proposed the idea for PLANE through her 2016 doctoral thesis after teaching adaptive physical education in the Detroit Public School Community School District from 2007 to 2010. Ketcheson saw a need for extracurricular health programming among students with autism. 
Kids on autism spectrum get physical activity, nutrition support through Detroit programKids on autism spectrum get physical activity, nutrition support through Detroit programDr. Leah Ketcheson.
"The classrooms of children with autism were the most intriguing but also the most challenging," she says. "I saw that the children with autism were exhibiting significant health disparities when compared to neurotypical children."

While autism is commonly recognized as impacting social engagement, communication, and behavior, it affects health in many other ways. According to the National Institutes of Health, children with autism spectrum disorder (ASD) have a 41.1% greater risk of developing obesity. They are also at a higher risk for gastrointestinal issues, diabetes, heart disease, allergies, asthma, and eating disorders. All of these risks can be addressed with physical activity and a healthy diet.

"It's often challenging for families to access activity with their child with autism in ways that are welcoming, consistent, supportive, and promote building healthy habits around keeping physically active," says Heather Eckner, director of state education and outreach for the Autism Alliance of Michigan.

Eckner, who developed a webinar series on educational advocacy for parents and caregivers involved in PLANE, has two children on the autism spectrum. She says nutrition-related challenges, which may include extreme selectivity or sensory-related aversions, are also significant for children on the spectrum. 

"Some kids only eat five different food options," Eckner says. "That can be really challenging and it can impact their health."

Based on her research into motor and physical activity interventions for youth with disabilities, Ketcheson designed one of the first early, intensive movement skill interventions for children with ASD. In 2017 she launched “Jump Up to Play,” her first iteration of adapted physical activity programming for children on the spectrum. With funding from the Michigan Health Endowment Fund and in-kind support from WSU, what started as an eight-week summer intensive focused on children's physical activity and sports has grown into the two-year, year-round PLANE program incorporating physical activity and nutrition programming.
A PLANE exercise session.
"Changing behavior can be very complex for individuals on the autism spectrum. I think it's impossible to talk about promoting health without tackling multiple components of health," Ketcheson says. "This population of children are so susceptible to weight gain because of their food selectivity, and also some medications [prescribed for symptoms of autism] make them predisposed to weight gain. It is particularly important that we target these health behaviors in multiple dimensions, not just physical activity or nutrition. It really has to be both."

Children on the autism spectrum and their families now meet weekly to learn how to successfully integrate physical activity and healthy foods into their lives, moving through PLANE's two-year curriculum of weekly lessons. They are grouped by age into three cohorts: Gliders, ages two to five; Propellers, ages six through 10; and Boeings, ages 11 to 15. A new recipe and physical activity is introduced each week. For example, in week one of year two, Propellers will learn how to do an overhand throw and then snack on watermelon salad. 

"We insert that element of fun while giving attentive care to each one of these families," Ketcheson says. "The parents have maybe realized that their child is so focused on making gains in therapy, which are so necessary, but this is an opportunity for them to focus on another very important domain in a very well-supported and well-loved environment."

Along with Ketcheson, PLANE's staff includes board-certified behavioral analysts who mentor the coaches who work one-on-one with the children. The coaches are WSU health and physical education, or exercise sports science, majors. These students may require a practicum to fulfill graduation requirements, or they may simply want to learn to be better service providers when they enter careers as physical therapists, occupational therapists, or physician assistants.

"We've got all the support systems at Wayne State to make this happen," Ketcheson says. "I think part of being an effective program is really identifying what your target audience needs. I know that our target audience, our primary stakeholders, are the parents and the children with autism. They need direct, individualized support. The way that we can provide that is through the awesome work of our undergraduate and graduate degree programs."
A PLANE exercise session.
Because PLANE initially launched during the height of the COVID-19 pandemic in 2020, its first iterations were virtual. Weekly lessons and informational resources for caregivers, educators, athletes, and families remain accessible on the PLANE website. PLANE participants now meet face to face in WSU's athletic facilities one evening per week.

"It's just an amazing group of families from a variety of backgrounds. They all have one thing in common — a desire to improve the health of their family unit," Ketcheson says. "These families have focused so heavily on meeting the needs of their child's core deficits that health has been put to the wayside, despite the fact that they are exhibiting significant health disparities."

Amanda Paige and her nine-year-old son, Martin Paige-Fowlkes, have been active with PLANE ever since its launch. They first participated in virtual PLANE sessions, which then included pick-ups of grocery items featured in the weekly lesson recipes. Now they attend weekly sessions in person at WSU.

"Martin's got different motor planning issues that PLANE is able to address," Paige says. "A typical sports program does not. So understanding how to break down throwing a ball is just huge. That motor planning takes a little bit more thought and doesn't come necessarily as fluidly for him as for a neurotypical child. He definitely is more aware of how his body works and how to think things through instead of muscling through everything. And it helps him to be more social."
Martin Paige-Fowlkes and Amanda Paige.
While the kids do their PLANE activities, parents are invited to join a coach-led fitness session in another room. Paige notes that she is improving her health and fitness along with her son.

"It helps me to be around other parents who get it. It's a very tiring and somewhat isolating life because you either get the pity stares or friends who just don't understand the ins and outs [of raising a child on the autism spectrum]," she says. "We really enjoy getting together with people at the gym to do sports, as Martin calls it. That's also gotten us more active outside of the program. We've taken up biking and kayaking. We're getting out and moving more."
PLANE parents.
For Martin, PLANE has meant much more than learning how to throw a ball or guard a goal. He's made friends. And he's been quite adventurous in trying the healthy foods offered during PLANE sessions.

"At the end of every session at the gym, they give us a healthy snack with assembly instructions. Martin likes to come home, even if he doesn't try the snack, and make a cooking video, 'Cooking with Martin.' It's actually gotten him to try a lot more foods. He's at least trying it and exposing himself to new foods because it's a safe space to do that," Paige says. "I don't know if I can convey exactly how much this program has been a lifeline."

Estelle Slootmaker is a working writer focusing on journalism, book editing, communications, poetry, and children's books. You can contact her at [email protected] or

Photos by Doug Coombe.

Build strength with this full-body dumbbell workout that only involves six exercises

Build strength with this full-body dumbbell workout that only involves six exercises

Whether like me you’ve recently quit the gym due to the cost of your membership rising, or you’re still working out from home post-pandemic, looking for decent workouts that can be done will little, or no equipment can be challenging. Luckily, I’ve enlisted the help of an expert to share a full-body workout you can do with just a set of dumbbells. 

If you are looking for a set of dumbbells to add to your home gym set-up, it’s worth checking out the best adjustable dumbbells on the market. Unlike a regular set of dumbbells, as its name might suggest, with adjustable dumbbells you can add, or remove, weight at the click or twist of a button, making them ideal for strength training at home. If you don’t have dumbbells, the exercises below could be done with a kettlebell, or a couple of milk cartons or water bottles (just make sure the lid is screwed on before you get started). 

USDA ERS – The Food and Nutrition Assistance Landscape: Fiscal Year 2021 Annual Report

The U.S. Department of Agriculture (USDA) administers 15 domestic food and nutrition assistance programs that together affect the lives of millions of people and account for roughly two-thirds of USDA’s annual budget. In response to the Coronavirus (COVID-19) pandemic, USDA launched additional temporary programs and implemented numerous policy changes that expanded the scope and coverage of existing programs. Together, these initiatives contributed to higher spending on food and nutrition assistance programs in fiscal year (FY) 2021 (October 1, 2020, to September 30, 2021), which amounted to a historical high of $182.5 billion. This report uses preliminary data from USDA, Food and Nutrition Service (FNS) and USDA, Agricultural Marketing Service (AMS) to examine program trends and policy changes in USDA’s largest U.S. food and nutrition assistance programs through FY 2021.

Errata: On July 14, 2022, the report summary title was updated to correct the fiscal year.

Keywords: Food and nutrition assistance programs, Supplemental Nutrition Assistance Program (SNAP), Special Supplemental Nutrition Program for Women, Infants, and Children (WIC), National School Lunch Program (NSLP), School Breakfast Program (SBP), Seamless Summer Option (SSO), Summer Food Service Program (SFSP), Child and Adult Care Food Program (CACFP), Pandemic Electronic Benefit Transfer (P-EBT), Farmers to Families Food Box Program, emergency allotments, food security, Coronavirus, COVID-19 pandemic, economic conditions

In this publication...

A Simple Core Workout to Try at Home

A Simple Core Workout to Try at Home

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An effective and low-impact workout, Pilates has been around for nearly 100 years, but has grown in popularity in recent decades. The unique strength training exercises work deep muscles and can improve everything from flexibility and balance to circulation and muscle control. Whether you're just starting an exercise regimen or returning to workouts after an injury, Pilates is great for all levels of fitness, but is an especially good routine for beginners. Here's everything you need to know about Pilates for beginners, including what equipment you need to get started and a complete workout plan, designed by fitness experts.

What Is Pilates?

"Pilates is a mind-body exercise that challenges your core and sculpts lean muscle," says fitness instructor Cassey Ho, founder of Blogilates and author of protein-based cookbook Sculpt. Developed by Joseph Pilates, the exercise combines core stabilization, strength, flexibility, balance and proper alignment with concepts like mindfulness, breathing techniques and fluidity of movement.

The workout was initially designed to help injured athletes and dancers return to exercise in a safe manner and also maintain fitness moving forward. "All that pulsing paired with deep mind-muscle connection is what makes Pilates extremely effective," Ho says.

Pilates Benefits

full length of woman exercising with pilates balls on pink background

Paul Aiken / EyeEmGetty Images

Ho says that one of the main benefits of Pilates stems from the fact that the workout strengthens your deepest muscles, which are much more difficult to target with other types of workouts. One of the biggest positive benefits is the intense core engagement, which Ho says hits the deepest parts of your abdominals. "A stronger core also helps with better posture which ends up making you look taller and more confident!" Here are just a few of the health benefits you can reap from practicing Pilates:

  • Improved posture, coordination and balance
  • Enhanced flexibility and stabilization
  • Increased muscle strength and control
  • Improved stress management and mind-body connection
  • Enhanced circulation and lung capacity due to deep breathing
  • Balanced strength on both sides of the body

    Pilates Tips for Beginners

    "Pilates is perfect for beginners, or even someone coming back into fitness after some time off," Ho says. "Literally every move has a modification, so you can take what you need and then level up as you grow stronger." She adds that since Pilates is a low-impact form of exercise, it's also easy on the joints.

    Mat Pilates is also a great entry into fitness for beginners since it doesn't require anything else besides a yoga mat, which means it's easy to get started. "All you need to start is some space to move," says Ho. "If you don’t have a mat, just find a soft and sturdy surface to lay on, like carpet. When you’re ready, you can add intensity with resistance bands, light weights, blocks or a Pilates ring."

    multitasking is the easiest thing i've ever done

    ljubaphotoGetty Images

    When it comes to specific Pilates terms and lingo, Ho says that as you practice you'll quickly learn the names of the moves you love. Some common terms that you may hear frequently used in a Pilates workout include:

    • Pilates stance: This movement involves heels together and toes apart.
    • Midline: An imaginary line from your head to your toes that your instructor will cue you to “hug” to help with balance and engage your core.
    • Tabletop: You begin a few core exercises in tabletop, laying on your back with your legs up in a 90° angle.
    • Tuck: This just means a slight round in the low back to encourage good alignment and core engagement. Booty in, core engaged.

      10-Minute At-Home Pilates Workout for Beginners

      This short but effective workout is a great entry into Pilates and targets the abdominals. You can try this 10-minute Pilates workout at home right now — no special equipment required. Follow along with the video and read on for Ho's specific instructions on how to properly perform each exercise.

      This content is imported from YouTube. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

      1. The 100s

      • Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips and keeping your shins parallel to the floor.
      • Lift your head and shoulders off of the ground making sure to lift using abdominal muscles by pushing your ribs up and shifting them toward your hips to keep pressure off your head and neck and to keep abs engaged.
      • Extend arms by your sides and pump them up and down, inhaling on a count of four and exhaling for a count of four.

        2. Single Leg Stretch

        • Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips and keeping shins parallel to the floor.
        • Lift your head and shoulders off of the ground, making sure to lift using your abdominal muscles, pushing your ribs up and shifting them toward your hips to keep pressure off your head and neck, keeping abs engaged.
        • Extend one leg and pull your opposite leg into your chest, then switch, alternating.

          3. Roll-Ups

          • Lay on your back with legs extended, inhale as you lift one vertebrae at a time, rolling your body up to a seated position.
          • Then with control, exhale as you lower back down one vertebrae at a time. To modify this move to be less intense, bend your knees and grab the back of your legs for support as you roll up.

            4. Single Leg Drop

            • Lay on your back, bend your knees and lift your feet off the ground, stacking your knees over your hips, keeping shins parallel to the floor.
            • Drop one foot to the floor, lightly tapping your toes, then alternate with the other leg.

              5. Double Leg Lift

              • Lying on your back, extend both legs into the air and exhale as you drop both legs towards the floor (but make sure to stop when your legs are in line with your hips). To modify, bend your legs.

                6. Plank

                • Start on all fours with knees directly under your hips and hands directly under your shoulders (to increase intensity shift forward slightly).
                • Lift knees off the floor, keeping your hips in line with your shoulders and not lifting up too high.
                • Brace your belly and breathe.

                  How to Continue Your Pilates Journey

                  In addition to in-person workouts at your local Pilates studio, there are a variety of on-demand and live Pilates classes available through workout apps and Youtube workout channels.

                  Our sister brand Prevention even offers a 10-Minute Pilates workout DVD ($27.95) that includes six Pilates workouts that focus on breathing, stretching and lengthening your muscles, plus a bonus guide that includes a daily workout schedule. If you're looking for a complete pilates workout program for beginners, Ho offers a 28-day Beginner's Workout Calendar program through her Body by Blogilates app ($3.99/month for a premium subscription) that is designed to help anyone just starting out or getting back into exercise.

                  The Bottom Line

                  Regardless of whether you commit to a full program or just start to incorporate Pilates into your exercise regimen once or twice a week, Pilates is an incredible total body workout doesn't take much equipment or experience to start.

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