Pilates is a great full-body workout for beginners or expert fitness enthusiasts as it improves core strength, flexibility and posture. It promotes balanced muscle development and enhances joint mobility. Pilates strengthens the upper and lower body while improving your posture. Regular Pilates can leave you feeling rejuvenated and energized, while also aiding in weight loss and muscle toning.
Pelvic curl
Lie on your back, knees bent with heels under your knees. Gradually lift your hips to the ceiling, moving slowly through the spine. Do 2 sets of 20 reps each. This is a great warming exercise, warming up the spine and working the lower body.
Ab curl
Stay lying on your back from your pelvic curl, but melt your lower back to the mat so it’s connected, and lift your legs to a tabletop position with your hands behind your head. Every time you exhale, gently tuck your chin to your chest lift your head and shoulders off the mat and then slowly lower back down to your mat. This should engage your abdominal muscles.
Horse kick
Start by getting on all fours -- hands under shoulders and knees under hips -- and extend one leg back behind you on the mat keeping your hips level. “Every time you breathe out, squeeze your glutes together as you lift that extended leg slowly up to the ceiling and then slowly lower back down, and tap the mat gently. Keep going with the same leg before switching for the second set,” says Pilates teacher Abby McLachlan in Woman and Home.
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All-fours tricep dips
Stay on all fours, but bend your elbows back to your thighs, keeping your hips still and high. Now lower your chest to the mat, then press yourself back into the four-point kneeling every time you breathe out.
Knee hovers
Do the four-point kneeling position again and tuck your toes under. On exhale, aim to lift your knees off the mat by about one to two inches, do one breath here and then lower down.
Leg circles
Lying on the floor, extend one leg towards the ceiling, keeping the other knee bent. Circle the extended leg in one direction for five repetitions, then reverse the direction for five repetitions. Switch legs and repeat.
These moves are designed to warm up the spine, engage the core, tone muscles, and improve overall body alignment.
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