Pilates offers an excellent opportunity to enhance core strength, stability, and flexibility, and it doesn't require elaborate equipment. Whether you're a newcomer to Pilates or a seasoned enthusiast, this at-home routine aims to introduce you to essential exercises that focus on various muscle groups, particularly the core abdominals.
Here's everything you need to know about each exercise, the proper form and best technique for optimal results.
Warm-Up
The warm-up segment is crucial in Pilates, priming your body for more demanding movements. Select at least two or three exercises to kickstart your routine, says fitness trainer Yogesh Ranawat, also the co-owner of Strength and Excel.
Ab Scoop
Target area: Abdominals (specifically the rectus abdominis)
Instructions: Concentrate on a deep scoop rather than a standard crunch. Gradually curl up and down, engaging your abs for controlled movement.
The Hundred
Target area: Abdominals, focusing on breathing
Instructions: Engage your abs deeply, utilizing your full lung capacity. Support yourself with your abs, preventing strain on the neck and shoulders.
The Roll Up
Target area: Abdominals
Instructions: Execute controlled rolls up and down, emphasizing ab engagement. Avoid relying on momentum and prioritize precise movements.
Main exercises
These exercises maintain the focus on core strength while involving additional muscle groups for a well-rounded routine, says Ranawat,
One Leg Circle
Target area: Abdominals, thighs, and hip flexors
Instructions: Stabilize the pelvis while moving the leg. Emphasize controlled motions without any rocking.
Rolling Like a Ball
Target area: Abdominals, improving spinal mobility
Instructions: Maintain a curved position, initiating the roll with your abs rather than using momentum.
Open Leg Balance
Target area: Abdominals, hamstring mobility
Instructions: Use your abs and back muscles to control the pose. Aim for straight arms and legs with controlled movements.
The Side Kick Series
Target area: Abdominals, thigh muscles (especially inner thigh)
Instructions: Engage the torso throughout each movement, ensuring supported ribs without sinking into the mat.
Front Support/Plank
Target area: Back extensors, abdominals, shoulders, and arms
Instructions: Maintain a straight line from heels to ears. Engage your legs and glutes for added stability.
Saw
Target area: Hamstrings, inner thigh, obliques, and back mobility
Instructions: Twist to the side while keeping the hips anchored. Use opposition for a well-balanced stretch.
Mermaid
Target area: Side stretch
Instructions: Stretch directly sideways, focusing on keeping the hips down. Imagine aligning yourself between two sheets of glass.
Swan Prep
Target area: Back extensors, stretching the abdominals
Instructions: Enjoy the counter-stretch to forward flexion exercises. Incorporate this into your daily routine for added benefits.
Wall Roll Down
Target area: Abdominals, back, and hamstring stretch
Instructions: Use this exercise as a transition, maintaining good posture. Incorporate it into your daily routine for improved flexibility.
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