Boost your weight loss journey with these 5 Pilates moves! Discover how to burn more calories and achieve a leaner, stronger body.
At its best, Pilates can be seen as a low impact form of exercise that focuses on stretching and strengthening the core. This is a perspective that a lot of people have regarding Pilates, However, it is also incredibly efficient in burning off fat and calories. This exercise style can reshape your entire fitness game by engaging various muscles, enhancing your metabolism, and correcting one’s posture. But this isn’t just about being toned – it’s about being balanced, stronger, and most importantly healthy. So now, let’s get right into five of the most useful Pilates practices that enable you to focus on your weight and increase your muscle of flexibility and strength in return.
Crisscross: A Core-Sculpting Powerhouse
The name Crisscross speaks for itself as it is one of those Pilates exercises that focuses more on the Coordination and Flexibility of the body while targeting the core. To start, lie on your back with your knees tightly drawn towards your chest. Interlace your fingers and place your hands behind your neck. Keep your abdominal muscles tight and lower your torso towards the left as you are straightening your right leg just slightly above the floor. As you exhale, move your right elbow toward the left knee. Change your side by turning towards the right and straightening the left leg while bringing the left elbow towards the right knee. Keep alternately changing sides in a controlled motion for six complete sets of twists. This movement not only works the core but also assists in improving the mobility of the spine and coordination of the body.
Plank to Pike: Transformation For Your Body
To intermediate and advance practitioners, muscle groups are never ignored. The Plank to Pike works your core, shoulders, legs, and even increases your metabolism! Begin in a high plank, hands under your shoulders and your body as straight as a line. Next, engage your core and push your hips up towards the ceiling until your body forms an inverted V. Wait for a second between the movements to experience a stretch in your hamstrings and contraction in your abs. Control your movement and bring your hips back to the plank formation. Doing the exercise in proper controlled and precise manner, do 10 to 15 reps for maximum benefits. In a longer run, this exercise will build your endurance level and help you be more stable.
Bear: The Mix of Strength and Cardio
As a cardio-infused martial art exercise, the Bear is one of the most distinct Pilates moves that also targets the core. Hold a plank position with your arms in line with your shoulders. Without lifting your upper body, bring your knees to your chest while keeping your back, flat, and count to four in that position while making sure your shoulders are retracted. Return to staring position in plank adding controlled push up after pushing your feet. One minute is too much for the Bear exercise as you will lose your ab support, engage your core throughout the exercise. Performing this exercise for one minute produces a singe repetition of the 6 set sequence. Doing the Bear improves strength, mobility, and muscle development while cutting down calories.
Swimmer: Full-Body Toning
The Swimmer is among the basic Pilates exercises that help in the overall body shaping especially targeting areas like the glutes, the arms, legs and the core as well. You should begin with lying on your mat face down, with your arms stretched out forward and your legs pointed straight back. Now in conjunction, raise your arms, legs, chest and head while keeping your face to the mat. Your legs and arms should be doing a swimming movement, while still lifted off the surface pulse them up and down. Make controlled tempo movements alternating your left and right limbs. Repeat this pulsating movements every ten counts for the starter but with every session try to increase your stamina by forcing yourself to do more. The Swimmer provides not only power and muscle toning, but also proper movement and extension of the spine.
Roll Up: One Move That Combines Strength and Flexibility
The Roll Up is perhaps one of the more popular Pilates exercises that works the core and increases flexibility at the same time. Begin by laying on your back with arms outstretched above your head and legs straight. Keeping your abs tight, roll onto the seated position where you try to reach your toes with your fingers. Take a short pause and then slowly go back to the laying position in a controlled manner and vertebra by vertebra. The best part about this exercise is that it gives an excellent stretch to the spine which in turn helps improve spine alignment. Roll Up should be performed at least for 10 times for beginners to develop strength and build muscle endurance. Done carefully, The Roll Up can be an excellent calorie burning workout.
Why Do People Turn to Pilates to Lose Weight?
Pilates is a lot more than a physical exercise to many people. It is a lifestyle change for them. Most people find weightlifting or high impact exercises to be hard on their joints so they often avoid them. Pilates can be done by almost everyone even those that are joint uncomfortable. If someone regularly does Pilates their strength will improve which makes every movement easier. It might sound simple but with every movement Pilates also increases metabolism which allows for the individual to burn more calories even while resting. Improving postpartum and alignment further ensures that movements are done effectively without risk of injury. People that do Pilates regularly are also more mindful about their overall body. Working out can become less of a chore and more of a routine.
Adaptability of Pilates Makes it Unique
Sustainable weight loss and toned muscles can be achieved with a combination of diet, hydration and consistency with every Pilates workout. It doesn’t make a difference if you are familiar with exercising or completely new, the versatility that Pilates offers is something appealing to everyone. So why wait? See the benefits of doing Pilates when you are trying to lose weight, look stronger and get more flexible.
Noted: All Images are AI Based Only for Reference.
