In Perfect Symmetry

By Beverly Hills Posture – a posture & rehabilitation institute and more


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The BHP Pilates Plank Series-

There is no doubt that the plank has steadily been a staple for a variety of workouts- Pilates, yoga, fitness classes, personal trainers and one can often see it being displayed on the mats at the local gym. It’s fantastic for strengthening your body’s core as well as the muscles in your torso, keeping you stable and balanced. Specifically, it’s an isometric core strength exercise that strengthens the abdominals, back, and shoulders. The muscles involved in our example include: erector spinae, rectus abdominis (abs), transverse abdomens, (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

We love the plank, however, to maximize the plank’s payoff, we believe it’s also good to keep things moving. We move in everyday life; our bodies are never stationary so why not infuse the plank with a little movement. It keeps the mind challenged as well as the entire body.  Below is a simple example of this, demonstrated by one of our certified Instructors. By adding small leg movements to this standard plank, it now becomes an overall workout, targeting the core but also incorporating the entire body. Try a few reps of these, at your own pace of course, and let us know how you feel!

  1. Going into your plank position- make sure your shoulders aren’t reaching forward but are open. Lengthen the spine. Elbows should not be locked, there is a slight bend so you activate your triceps. Make sure your pelvis is tucked under just slightly so you lengthen your low back. This is where the movement comes into play- lower one knee as you inhale, exhale and raise it. Repeat. Watch that your hips don’t fall as you go. Keep them level and strong. After a few reps, lower the knees and sit back into child’s pose.
  2. Another variation- Go back into plank (see instructions above), point your left toe out and down, then raise, drop, and repeat. Next side- point your right toe out and down, then raise, drop, and repeat. Be sure to lengthen the spine and to keep your hips stationary.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

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Healthy Food Choices for a Happy Labor Day!

The Labor Day Weekend is upon us and sometimes it can be difficult to find the healthy balance. So this Summer we thought we’d share a few Healthy eats from some of our favorite bloggers. If you happen to be throwing a backyard bash this year, it doesn’t have to be filled with junk and it doesn’t have to be bland either. You have options! The following recipes were chosen not just for their healthy reputation but because they’re different, delicious and will leave your guests smiling ear to ear.

Happy Labor Day Everyone!

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recipe & photo: WholesomeMommy.com

:: Watermelon, Strawberry, and Mint Salsa  (served as an appetizer or even a dessert option)

  • 2 cups finely chopped watermelon
  • 1 cup, finely chopped strawberries
  • 3 Tbsp honey or 1/4 cup of sugar {optional – but makes it sweeter if you pick up a watermelon that isn’t as sweet as you’d like or if your strawberries aren’t as sweet as you’d like}
  • a sprig of fresh mint {leaves only}, chopped {optional, but lovely}

Place all ingredients in a bowl with a lid. Stir and cover! Viola! Simple and delicious. This is wonderful immmediately, but even better once it has been chilled. So, you’ll be in business if you make it the night before. Serve with cinnamon pita chips.

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recipe & photo: SheKnows.com

:: Grilled Summer Vegetable Tart Recipe

  • 1 sheet puff pastry dough, thawed
  • 1/2 cup goat cheese, softened
  • 1 teaspoon garlic powder
  • 1 teaspoon dried Italian seasoning
  • Assorted leftover grilled vegetables (tomatoes, zucchini, onions, corn — you can substitute oven-roasted vegetables if you don’t have grilled)
  • Freshly grated Parmesan cheese
  • Fresh parsley, for garnish
  • Balsamic reduction, for drizzling
  • Preheat the oven to 375 degrees F, and line a baking sheet with parchment paper.
  • Roll the thawed puff pastry out on the parchment paper, and spread the softened goat cheese on top of it. Sprinkle the garlic powder and dried herbs on top of the goat cheese.
  • Top the tart with a single layer of your leftover grilled vegetables.
  • Bake the tart for 25 to 30 minutes or until the puff pastry is a nice golden-brown color.
  • Remove the tart from the oven, and allow it to cool slightly.
  • Sprinkle the warm tart with freshly grated Parmesan cheese.
  • Cut into squares, and garnish with fresh parsley and a drizzle of balsamic reduction, if desired.
  • Best served immediately.
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recipe & photo: TheChew.com

:: Grilled Vegetable Focaccia Sandwich

  • 2 zucchinis (sliced lengthwise into 1/2 inch pieces)
  • 1 eggplant (sliced into 1/2 inch rounds)
  • 2 red bell peppers (cut into quarters, stems and seeds removed)
  • 1 red onion (peeled, sliced into 1/2 inch rings)
  • 1 loaf focaccia (cut into 6 inch rectangles, sliced in half horizontally)
  • 1 recipe Basil Pesto
  • 1 jar red pepper sauce (such as the Serbian sauce called Ajvar)
  • 1 cup  baby arugula
  • extra-virgin olive oil
  • kosher salt and freshly ground black pepper
  • red chili flakes (optional)
  • Preheat a grill or grill pan to medium-high heat.
  • Season all the cut vegetables with salt and pepper and drizzle with extra virgin olive oil to coat. If desired, sprinkle with a few red pepper flakes.
  • Place the vegetables on a hot grill in an even layer. Let char on one side, about 4 minutes. Flip all vegetables and char on the other side. Remove from grill and set aside.
  • Meanwhile, on the cut side of the focaccia slices, drizzle with olive oil and season with salt and pepper. Place on the grill until charred, then remove.
  • To assemble, slather a few tablespoons of the basil pesto on one slice of the grilled focaccia. On another slice, slather a few tablespoons of the red pepper sauce. Top with a few grilled vegetables and some arugula leaves. Close sandwich with the other piece of focaccia. Repeat with remaining ingredients to build more sandwiches.
  • To serve, cut in half and enjoy!
  • Tip: Change up the vegetables with whatever is available at your local farmers market!

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And you can wash it all down with these festive low-calorie cocktail options:

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recipe & photo: Glamour.com

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photo: JenCastlePhotography.com

:: Sea Breeze

If you usually order a vodka-cranberry, try a sea breeze. The 4 oz. of grapefruit juice, 1½ oz. of cranberry juice, and 1 oz. of vodka will set you back about 180 calories.

:: Champagne

or you could stick to a good ol’ fashion glass of champagne. There is roughly 95 calories per 4 ounces of Champagne, making it one of the lowest calorie spirits on the market. Happy sipping!

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If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.