Pilates can help you in various ways, whether you’re a novice or an experienced practitioner. Additionally, it could put you in a stronger frame of mind to handle the pressure at work or college.
Pilates is a great form of exercise that also helps you tone your body and sculpt it to your liking. Every exercise engages your core and balances your mobility. Let’s look at some of the Pilates exercises that’ll give you Jennifer Aniston’s toned muscles and Gisele Bundchen’s flexibility.
Shoulder Bridge
Even a beginner can perform this exercise. It engages your hamstrings, back muscles, inner thighs, glutes, and pelvic floor. You can do this exercise by lying on a flat surface and keeping your feet straight. You can put a pillow or a soft ball between your thighs.
Take a deep breath before you get started. Lightly squeeze the ball as you exhale. Plant your feet firmly on the ground and lift your spine off the mat. Push your pelvis first, then lift your lower and middle back off the ground. Keep yourself in a straight position until your shoulders meet your knees. Maintain the position while inhaling.
As you breathe out, bring your back down slightly to the mat, stretching your torso as you do so. If you want to increase the difficulty of this exercise, you can try holding this position for a longer time. Attempt to maintain a relaxed neck and shoulders. Avoid bending your back too much.
Tip: Want to help your sore back after fitness classes? Learn how with the help of Bye, Bye Back Pain! Hello Relaxed Back.
Leg Lifts
This exercise suits beginners looking to work their abdominal muscles and back. You can do about 3–5 sets. Start by lying on a mat while keeping your feet hip-width apart and knees bent. Take a deep breath and pull your abdominals and pelvic floor up as you breathe out.
Pull one leg up into the tabletop position as if you were slowly fastening a belt. This should be done without moving your hips, back, or pelvis. Maintain this posture and breath in.
Without tightening your core muscles or extending your back, exhale as you bring the second leg onto the tabletop position. Inhale and hold this pose for five counts. Breathe out slowly and put your feet back on the floor.
If you want to make this position difficult, you should keep your feet away from your hips. Although, just like an insanity workout, this is a difficult exercise on its own. If you’re having trouble, you can put your palms on your hips. This determines whether you transferred your weight or pushed your abdominal muscles out.
Recommended Reading: See which Pilates classes help you work out your core by reading Burn Baby Burn! Work Your Core With These Pilates Moves.
Toe Taps
Any beginner can try this exercise as it helps strengthen the hip extensors and abdominal muscles. Your feet need to be parallel and hip-width apart as you lie down on the mat. Do five reps for both legs. As you exhale, put one leg in the tabletop position. Breathe in as you maintain this pose.
Breathe out as you bring the second leg into that position and you put the first leg down. Do this without squeezing your core muscles or curving your back. Breathe in as you hold this pose. Exhale slowly and steadily, touching one foot to the ground while supporting your other leg. Alternate between the legs.
If you’re having difficulty maintaining your abdominals (keeping them in a tight position) and your back keeps curving, then push your pelvis back farther. This way, your tailbone is closer to the floor. Put your palm on your lower back and the other on the area right below your navel. This tip helps you maintain your position.
Bird Dog
Many Pilates classes in NYC also refer to this as a swimming preparation move. This is for intermediate practitioners who want to work out their back extensors, abdominals, and hip extensors. Do 8–10 reps for each side.
Get down on all fours. Place your hands and knees beneath your shoulders and your hips beneath your knees. Make sure your spine is in a normal position and not curved while your shoulders are in line with your head. Breathe out and pull your abdominals in.
Raise one leg behind you and the opposing arm in front of you. Hold the stance for three slow counts while inhaling. Place both limbs down and try it for the opposite side.
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