There are lot of exercises and plans that can strengthen your core but adding Pilate exercises into your workout routine can be more beneficial for you. Pilate is one of the best way to improve flexibility, posture and losing weight.
You have just decided to add Pilate exercises into your workout routine but no idea where to start? How to start? Then this article is written for you only. In this article we are going to discuss the top Pilate exercises that will add value to your workout routine.
Pilate exercises not only help you in improving the overall physical health but mental health too.
The ideology of the Pilates is to use the mental ability to improve the movement, balance, coordination which is also improves one’s mental health. Breathing pattern that uses in the Pilate exercises improves your mental focus.
The one thing that makes the Pilate popular is dance. Yes! It’s popular among the dancers. Pilate is basically low intense workout that’s why doctors also recommends it for the treatment of injuries on the limb.
Here’s the description how you should do the moves:
1. Leg Circle
It is one of the most challenging core exercise of the Pilate. It is best for the beginners also. It also targets the hamstrings and quadruplets along with the core. This exercise is the great combination of stretching and strengthening of major muscle group on both sides of the body. It improves balance, flexibility and most importantly overall function of the lower body joints.
The single leg circle is the foundation move for the advance movements. You will be able to increase the size of the leg circle as your core strength will increase.
- Lie with your face up with your arms by your side
- Bent your left knee and place your left foot flat on the floor. Extend your right leg up so that’s it perpendicular to the floor. Return back to the starting position
- Do five to eight circles in the direction then reverse.
- Make the circle big as you can while keeping your lower back on the floor
- Complete all reps on one leg and then repeat it on the other leg
2. Single Leg Stretch
It targets the lower abs. It also build strength in the abdominal area. The postures are the most important for performing this exercise because if your postures will not be correct there is no benefit to perform it.
- Start by lying on your back with your knees bent, place your hands on your shins and breathe deeply into the back and lower abs
- Curl your head up off the floor. As you start curling up, extent your left leg at 45-degree angle.
- You should maintain your upper- body curve throughout the exercise, core engaged and make sure that your shoulders should be relaxed
- Extend one leg at a time, exhale and switch legs
- Repeat the movement and switch legs up to 8 times
3. Criss-Cross
Criss Cross is a core body exercise that strengthens your abs and lower back. Our core is made up of many muscles, the main muscle is transverse abdominus and this muscle is located in the lower abs and criss-cross targets the same muscle.
Criss-cross can be incorporated into a full body workout.
- Bend and bring your knees in towards your chest
- Place your hands behind your head, keep your elbows wide and curl your head up
- Bring your left shoulder towards your right knee as you extend your left leg
- Then switch the legs, bring your right shoulder towards your left knee as you extend your right leg
- Keep your chest open and elbows wide throughout the exercise. Continue altering the legs
- You can start with 6-7 reps and then increase it to 10 reps
4. Double Leg Stretch
It is one of the great abs workout. It improve the flexibility and improvise the stability of the abdominal area.
Don’t incorporate it into your workout if you have neck, hip and back injury. It also not recommended for the ones who are at their pregnancy stage.
- Pull your abdominal muscles into curve and bring both knees in towards your chest
- Reach both of your arms over your head, keep your legs straight as you can throughout the exercise and your lower back on the floor
- Circle your arms out and around back to your knees. Deepen your abs and pull your legs in to center
- Repeat the motion 8 to 10 times
5. Scissor Kick
Beginners should not perform more than 10 reps of this exercise. They can increase the reps by the time when your abs muscles get stronger.
Start with 90 degree bend at both knees so that your legs are bent. This exercise targets the lower and upper abs.While performing this exercise don’t turn your head.
- Lie on your back on the mat and with your legs side by side and extended
- Extend your right leg up so it’s perpendicular to the floor. Bring your hands behind your right leg, pulling it in towards your face and curl your head up
- Switch the legs and pull your left leg in towards you and letting your right leg hover above the mat
- Return to center as your legs pass each other, then rotate your torso to the left as your left leg raise
- Continue switching your leg
6. Side Bend
The primary targeted muscles of this exercise are shoulders, back muscles and abdominals. It stretches the muscles of the rib cage. The most important thing to remember is exhale and inhale during the exercise.
- Exhale in the starting position
- Inhale, bring the top arm overhead and squeezing the legs together. In this position the body is supported by right hand and soles of the feet
- Then return to the starting position
7. Pilate Swimmer
It is the best combination of fun and strength exercise for butt, lower back and core. You should be careful when you have back injury and take care of the back. It is the Pilate stretch exercise. Your hamstrings are stretched in this exercise when you pull your legs from the mat.
- Lie on your stomach with the legs straight and together
- Stretch your arms straight overhead, keep your shoulders away from the ears
- Pull your abs in so that you lift your belly button away from the floor
- Extend your arms and legs so far in the opposite direction so that you can come to the floor easily
- Pump your right arm and left leg up. Alternate right/left leg and left/right leg pulses
- Breathe in for the 5 kicks counts and out for a count of 5. The pattern should be like that you’re swimming in a pool
- Repeat for 2 or 4 cycles of 5 inhales and 5 exhales
About The Author
Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo..
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