15 Pilates Moves That Get Results
Pilates for beginners
1/17
A distinctive feature of Pilates is its emphasis on strengthening muscles using springs, bands, or your own body weight. Her Alycea Ungaro, author of 15 Minute Everyday Pilates, shares a routine for beginners. Some moves are shown using Pilates-Her studio equipment, but most moves can be done at home. If you are a man over the age of 45 or a woman over the age of 55 or have a medical condition, consult your doctor first.
flat abs:
Pilates Hundred
2/17
This classic move uses your abdominal muscles to help flatten your stomach. Grab the backs of your knees, tuck your belly in, and roll onto the floor to position yourself. Then rotate your head and shoulders up slightly, keeping your hips pressed to the floor.Move your arms up and down in small movements. Take five breaths in and out until you reach 50 pumps. Sit down and repeat the pump a total of 100 times. flat abs:
Hundred Reformers
3/17
In the studio, you can try Pilates 100 on the Reformer, a spring-based resistance machine. Lie on your back with your legs in a tabletop position or at a 45-degree angle. Pull the strap down to the side of your stomach. Raise your head and shoulders and move your arms up and down. Inhale and exhale five times until you reach 100 beats. If the move doesn't work for you, consult a fitness expert.
flat abs:
roll up
17.4
Begin this starter situp with your legs straight out in front of you. Extend your arms above your legs and lower your head between your arms. Roll back, bend your knees, and pause halfway through. Raise your arms straight up and tighten your abs. As you exhale, lower your arms and bring them back up. Repeat 6 to 8 times at a moderate pace. Try lowering yourself to the floor as you improve.
flat abs:
neck scrub
17.5
If sit-ups give you a sore throat, try this alternative. Lie flat with the edge of a resistance band or towel under your middle back. Bend your knees and grab the other end of the band over your head. As you inhale, use your abdominal muscles to slowly pull yourself up and place your head against the band. Exhale and return to the starting position. Repeat 5 times, making sure your abs are doing all the work.
slope:
turn and reach
17.6
Get your resistance bands ready for this hip toning move. Sit with your feet slightly wider than hip width. Hold the band with both hands and raise your arms overhead. Use his hip muscles to roll to one side while exhaling. Inhale as you extend your arms back and forth, keeping your hips in place. Exhale and return to the starting position. Alternate on each side for a total of 4 sets.
Waist:
Shoulder bridge, part 1
7/17
As you strengthen your abs, it's important to tighten the back of your body as well. Lie on your back with your knees bent and your feet hip-width apart. Keep your arms at your sides and lift your hips without arching your back. Tighten your glutes and hamstrings and hold for 5 breaths. Pause here or continue in the advanced pose as you lower his vertebrae to the floor one by one. Waist:
Shoulder bridge, part 2
8/17
Keeping your hips lifted, bend one leg straight up and bring your feet together. Kick your leg out and bend your leg. Exhale while bending your legs and inhale while lowering your legs. Keep your upper body strong and place your other foot firmly on the mat. Repeat 5 times with each leg. Upper back:
pull strap
17.9
Toning your upper back is a shortcut to better posture. This move uses a Reformer with an accessory called a Longbox. Lie on your stomach so that your chest is just over the edge of the long box. Grab the front strap with your straight arm. Raise your head and chest as you pull the straps down toward your hips. The long box slides forward with you on top. Release your arms to return to the starting position. Repeat 5 times.
Upper back:
letter ''T''
17.10
Want to tone your upper back without a reformer? Lie on your back on the mat with your feet together. Raise your head and chest slightly and extend your arms perpendicular to your body, palms down. As you exhale, swing your arms back while keeping your chin and chest high. Keeping your hips on the mat, use your upper back muscles to bring your arms closer to your body. Return to starting position. Repeat 5 times. Upper body:
tendon tension
11/17
This powerful upper body toner can be performed on a mat, reformer, or wanda chair. When using the mat, extend your legs straight in front of you and bend your feet together. Press your hands flat on the mat, face down, and use your upper body strength to lift your buttocks and thighs. Swing back and forth, then slowly lower onto the mat. Repeat 5 times. Upper body:
Sparkler
12/17
A pair of small hand weights will energize his at-home Pilates workout. For this step, imagine spinning a weight like a sparkler on the 4th of July. Stand with a weight on your thigh. Face them slightly inwards to form 8 small circles. Each circle should be slightly higher until the hands are overhead. Draw eight circles in the opposite direction while lowering your arms. Repeat 2-3 times.
Lower body:
kneeling knee stretch
13/17
This reformer exercise is an effective way to tone your lower body. Kneel on the reformer and arch your back while keeping your arms straight. Use your glutes and hamstrings to push and pull your lower body back and forth. The platform slides a few centimeters with every move. Repeat 5 times. Repeat 5 more times with an arched back as you progress.
Lower body:
Sidekick while kneeling
14/17
Here's how to tone your thighs and buttocks without a reformer. Start by kneeling. Lean on your left, place your left hand on the mat under your shoulder, and place your right hand behind your head, elbow pointing up. Raise his right leg until it is parallel to the floor. Keeping your torso still, kick your legs forward and then back, straightening your knees. Repeat 5 times on each side.
Lower body:
leg swing
15/17
This move sculpts your legs while getting your heart rate up. Stand in front of you with your arms folded at shoulder height. Keeping your abs tight, exhale and lift your right knee toward your right elbow. Quickly lower your leg and repeat on the other side. Switch sides for a total of 10 swings on each leg.
Endurance:
wall chair
16/17
In addition to strengthening muscles, Pilates is known to increase endurance. A wall and small hand weights are all you need for this highly effective exercise. Stand with your back to the wall and your feet hip-width apart. Move your feet slightly outward, bend your knees, and slide down as if you were sitting in a chair. Increase the intensity each day until your thighs are parallel to the floor. Raise your arms to shoulder height and hold for 30 seconds. Repeat 2 times.
heart:
standing jump
17/17
Pilates focuses on strength training, but combine movements like these to incorporate cardio. Tuck your stomach in and stand with your arms overhead. As she inhales, lower her head, bend her knees, and swing her arms behind her. Exhale, straighten your legs and jump, extending your arms overhead. Land with your knees slightly bent and quickly return to the starting position. Repeat 8-10 times at a fast pace. You should be out of breath when you're done.
1/17
A distinctive feature of Pilates is its emphasis on strengthening muscles using springs, bands, or your own body weight. Her Alycea Ungaro, author of 15 Minute Everyday Pilates, shares a routine for beginners. Some moves are shown using Pilates-Her studio equipment, but most moves can be done at home. If you are a man over the age of 45 or a woman over the age of 55 or have a medical condition, consult your doctor first.
flat abs:
Pilates Hundred
2/17
This classic move uses your abdominal muscles to help flatten your stomach. Grab the backs of your knees, tuck your belly in, and roll onto the floor to position yourself. Then rotate your head and shoulders up slightly, keeping your hips pressed to the floor.Move your arms up and down in small movements. Take five breaths in and out until you reach 50 pumps. Sit down and repeat the pump a total of 100 times. flat abs:
Hundred Reformers
3/17
In the studio, you can try Pilates 100 on the Reformer, a spring-based resistance machine. Lie on your back with your legs in a tabletop position or at a 45-degree angle. Pull the strap down to the side of your stomach. Raise your head and shoulders and move your arms up and down. Inhale and exhale five times until you reach 100 beats. If the move doesn't work for you, consult a fitness expert.
flat abs:
roll up
17.4
Begin this starter situp with your legs straight out in front of you. Extend your arms above your legs and lower your head between your arms. Roll back, bend your knees, and pause halfway through. Raise your arms straight up and tighten your abs. As you exhale, lower your arms and bring them back up. Repeat 6 to 8 times at a moderate pace. Try lowering yourself to the floor as you improve.
flat abs:
neck scrub
17.5
If sit-ups give you a sore throat, try this alternative. Lie flat with the edge of a resistance band or towel under your middle back. Bend your knees and grab the other end of the band over your head. As you inhale, use your abdominal muscles to slowly pull yourself up and place your head against the band. Exhale and return to the starting position. Repeat 5 times, making sure your abs are doing all the work.
slope:
turn and reach
17.6
Get your resistance bands ready for this hip toning move. Sit with your feet slightly wider than hip width. Hold the band with both hands and raise your arms overhead. Use his hip muscles to roll to one side while exhaling. Inhale as you extend your arms back and forth, keeping your hips in place. Exhale and return to the starting position. Alternate on each side for a total of 4 sets.
Waist:
Shoulder bridge, part 1
7/17
As you strengthen your abs, it's important to tighten the back of your body as well. Lie on your back with your knees bent and your feet hip-width apart. Keep your arms at your sides and lift your hips without arching your back. Tighten your glutes and hamstrings and hold for 5 breaths. Pause here or continue in the advanced pose as you lower his vertebrae to the floor one by one. Waist:
Shoulder bridge, part 2
8/17
Keeping your hips lifted, bend one leg straight up and bring your feet together. Kick your leg out and bend your leg. Exhale while bending your legs and inhale while lowering your legs. Keep your upper body strong and place your other foot firmly on the mat. Repeat 5 times with each leg. Upper back:
pull strap
17.9
Toning your upper back is a shortcut to better posture. This move uses a Reformer with an accessory called a Longbox. Lie on your stomach so that your chest is just over the edge of the long box. Grab the front strap with your straight arm. Raise your head and chest as you pull the straps down toward your hips. The long box slides forward with you on top. Release your arms to return to the starting position. Repeat 5 times.
Upper back:
letter ''T''
17.10
Want to tone your upper back without a reformer? Lie on your back on the mat with your feet together. Raise your head and chest slightly and extend your arms perpendicular to your body, palms down. As you exhale, swing your arms back while keeping your chin and chest high. Keeping your hips on the mat, use your upper back muscles to bring your arms closer to your body. Return to starting position. Repeat 5 times. Upper body:
tendon tension
11/17
This powerful upper body toner can be performed on a mat, reformer, or wanda chair. When using the mat, extend your legs straight in front of you and bend your feet together. Press your hands flat on the mat, face down, and use your upper body strength to lift your buttocks and thighs. Swing back and forth, then slowly lower onto the mat. Repeat 5 times. Upper body:
Sparkler
12/17
A pair of small hand weights will energize his at-home Pilates workout. For this step, imagine spinning a weight like a sparkler on the 4th of July. Stand with a weight on your thigh. Face them slightly inwards to form 8 small circles. Each circle should be slightly higher until the hands are overhead. Draw eight circles in the opposite direction while lowering your arms. Repeat 2-3 times.
Lower body:
kneeling knee stretch
13/17
This reformer exercise is an effective way to tone your lower body. Kneel on the reformer and arch your back while keeping your arms straight. Use your glutes and hamstrings to push and pull your lower body back and forth. The platform slides a few centimeters with every move. Repeat 5 times. Repeat 5 more times with an arched back as you progress.
Lower body:
Sidekick while kneeling
14/17
Here's how to tone your thighs and buttocks without a reformer. Start by kneeling. Lean on your left, place your left hand on the mat under your shoulder, and place your right hand behind your head, elbow pointing up. Raise his right leg until it is parallel to the floor. Keeping your torso still, kick your legs forward and then back, straightening your knees. Repeat 5 times on each side.
Lower body:
leg swing
15/17
This move sculpts your legs while getting your heart rate up. Stand in front of you with your arms folded at shoulder height. Keeping your abs tight, exhale and lift your right knee toward your right elbow. Quickly lower your leg and repeat on the other side. Switch sides for a total of 10 swings on each leg.
Endurance:
wall chair
16/17
In addition to strengthening muscles, Pilates is known to increase endurance. A wall and small hand weights are all you need for this highly effective exercise. Stand with your back to the wall and your feet hip-width apart. Move your feet slightly outward, bend your knees, and slide down as if you were sitting in a chair. Increase the intensity each day until your thighs are parallel to the floor. Raise your arms to shoulder height and hold for 30 seconds. Repeat 2 times.
heart:
standing jump
17/17
Pilates focuses on strength training, but combine movements like these to incorporate cardio. Tuck your stomach in and stand with your arms overhead. As she inhales, lower her head, bend her knees, and swing her arms behind her. Exhale, straighten your legs and jump, extending your arms overhead. Land with your knees slightly bent and quickly return to the starting position. Repeat 8-10 times at a fast pace. You should be out of breath when you're done.
Dec 27,2022