Pilates is an innovative mind-body workout discipline that Joseph Pilates invented and fuses aspects of Yoga, martial arts and ballet into a successful strategy of obtaining strong and supple body core plus control. Pilates exercises are a system of movements that enhance muscular strength, flexibility, and control, while improving your coordination and balance to give you a lean, long, toned silhouette and helping to avoid injuries. In this piece, we discuss the best ten Pilates exercises likely to improve your body’s shape and give you the desired tone.
1. The Hundred
The Hundred is a typical Pilates exercise that strengthens your stomach muscles, arms and invigorates your lungs. It’s a difficult position that will surely pump the energy of anyone who occupies it.
Lay down on the back on the section of the bench where the incline meets the flat and have your arms up in the air. Get to a sit-up position, then raise your legs to a position with the upper half of the lift forming a ninety-degree angle with the knees bent. Bounce your arms up and down quickly as if you were doing fly eggs holding the count of 10. Bend your legs to the floor while you exhale out to five counts, and then, inhale out to five counts as well. Afterwards, follow the sequence 5 times.
2. The Roll-Up
The Roll-Up is a Pilates exercise that focuses on the spine, extending every single one of your spinal bones upwards with the aim of strengthening. It also aims at your abs, your lower stomach muscles, your quads, your hip flexors, and finally your glutes.
Lay on your back while your hands are placed over your head. Curl forward and tuck your chin into your chest, and using your back muscles, bring your forearms to the ground next to your hands. Let your legs stay long and keep your feet aligned parallel to it. Gradually fold up towards the table; starting from the lower back, one vertebra in the spine at a time, until your are seated. Breathe out when rolling up & breathe in when coming back down. Repeat for 10 reps.
3. The Teaser
Teaser – also called Swan Prep – will work your whole core and your arms and helps to strengthen your glutes. This move also works towards correcting your posture and your spine.
Start with the back lean while seated and place your hands on your behind, with the fingertips pointing downwards. Tighten your abdominal and with your back straight, raise your chest and your arms in-front of you as close to your toes as possible. Maintain the length in your legs as you keep them raised, try to bend the back as much as you can. Breathe in during pushing/pulling and breathe out during retracting/returning. Repeat for 10 reps.
4. The Side Kick Series
The Side Kick Series is Pilates exercise that focuses on the inner and outer thighs, and the gluts and hip flexors. It assists in getting an equal distribution of mass across the base of support and results in good balance and coordination to develop functional strength.
Sit down with your legs straightened, and your arms positioned by your sides. Beginners are to extend the right leg toward right direction and the right hand towards the right foot. Come back to the original position and do the same with your left leg. Continue with leg changes for another ten times on each leg.
5. The Scissors
The Scissors is a Pilates exercise that actively works both your inner and outer thighs while also being beneficial for your lower abs. It also assists in enhancing your flexibility and balance since the muscles of the spine and belly are exercised.
This is done by standing straight with feet together and arms by the side of the body and then lying flat on the back with the legs out straight and arms parallel to the body. With your abdominal muscles tensed push your head, shoulders and upper chest up towards the ceiling off the floor. Stand bending your knees and placing your right foot over the left with your feet pointed. Come back to position one and repeat the series with the left leg placed over the right one. Go on cycling with the opposite legs until you reach for 10 reps on each side.
6. The Leg Circle
The Leg Circle is among Pilates exercise that can help you tone your inner and outer thighs, and activate your lower abdomen muscles. This move also enhances joint flexibility particularly in the hip region of the body.
Take a lying down position with your feet touching each other, your legs straight and your hands close to your sides. Sit up using the muscles around your belly button and then raise your head, shoulders, and your upper chest off the floor. Stand with one leg fixed and gently rotate the other leg in large circles, in clockwise direction and counter clockwise direction. At least 10 circles per direction for each leg have to be made before switching legs.
7. The Saw
The Saw is a Pilates exercise that works your oblique muscles, and also helps work your glutes and your hamstrings. This move also aids to enhance the flexibility and balance of the spines.
The starting position is like a push-up; start by lying flat on the back with arms straight by the side of the body and legs out straight. Namaste – wind your tummy muscles and pull your knees and top of your chest towards the floor to make a “V” shape with your body. Standing with your feet about a foot apart, hold your right knee at the top of your thigh and point your right foot flat on the floor, shift your right leg from the starting position across your left leg as far as is comfortable and then move back to centre line. Do the same with your left leg, keep exchanging legs until you complete 10 repetitions on each leg.
0 Comments