Introduction
As a fitness instructor, I’m always on the lookout for new and exciting ways to keep my clients engaged. One of my absolute favorite types of exercise is Pilates. Not only does it help build strength and flexibility, but it also has been known to improve posture and balance while also burning calories—all great things for any exerciser! The best part is that you can do these exercises at home with minimal equipment or at your local gym with the help of an instructor. No matter where you choose to do them, though, they’re sure to become part of your regular routine once you start seeing results. No matter how your ages are as long as you don’t have injuries you can be accommodated by Pilates reformer Northern Beaches.
Leg circle
The leg circle is the quintessential Pilates exercise. It stretches the hamstrings and quadriceps, improves flexibility in the lower back, increases balance and overall core strength, and is also a great way to cool down after a workout.
This move helps you build strength while stretching your muscles at the same time. It can also help improve your posture if you’re sitting all day or standing up too long without sitting down to rest.
How To Do It:
- Stand on one foot with both feet pointing forward or slightly outward (10° to 20°), depending on your level of comfort with this exercise. Make sure that your center of gravity remains over your supporting foot all throughout this movement—this will ensure that you don’t fall over!
- Lift up your free leg behind yourself so that it’s parallel with the floor before lowering it again as far as comfortable (you might not be able to get quite this low). Repeat eight times per side for best results–this exercise should be done slowly for maximum effect!
The Hundred
The hundred is a series of exercises that focus on strengthening and stretching the muscles in your lower body. The exercise can be performed by anyone, regardless of age or fitness level.
To perform the hundred, stand with your feet hip distance apart. Bend at the knees and hips while keeping your back straight to perform a lunge with each leg. Return to standing position and repeat until you have completed 100 lunges with each leg (a full set). You should feel it in your legs as well as across the front of your shoulders, chest, abs and arms!
The hundred is a staple movement in Pilates classes because it builds strength while also improving flexibility and balance in both beginners and experienced students alike.
The single leg kick
- Keep your back straight, shoulders down, and chin up.
- Extend the arm that you are kicking with out of the mat and keep it straight.
- Make sure your foot is pointing straight ahead.
- Make sure your knee is in line with your hip (not bent).
- Kick through to raise yourself off the mat slightly (but don’t lift too high!) while keeping everything else in place; this means that you want to push through the heel of your foot while squeezing those glutes!
Roll up to the boat
To do the roll up to the boat, first lie on your back with your knees bent and feet flat. Lift both legs off the ground, keeping them parallel and close together. Bend at the waist so that you’re in a tabletop position (see photo below). Then lift one leg toward your face while simultaneously reaching out with one arm straight ahead of you. If done correctly, this will create a “V” shape with both arms and legs.
Keep all four limbs straight during this exercise; don’t let any joints bend or flex too much! It’s important to maintain good alignment throughout each repetition so as not to compromise posture or injure yourself unnecessarily.
Try doing 10-15 reps before switching directions; repeat this sequence 3 times total per side for best results!
Leg pull front-back
- Lower back and abdominal strength: This exercise strengthens the lower back, improves posture and helps with overall balance.
- Abdominal strength: The leg pull front-back is a great exercise for strengthening your abdominal muscles.
- Hip flexor strength: Strengthens the hip flexors, which are often neglected but important for proper mobility and stability of the spine.
- Upper back strength: An excellent way to strengthen your upper back; incredibly useful when it comes to preventing injury or pain in this area (think tennis elbow).
- Gluteal (butt) strength: You’re working out both sides at once because you’ll be pushing one leg forward while pulling back on another — so you’ll actually feel this one in your glutes!
- Quadricep (thigh) strength: By keeping both knees bent throughout this move, you engage all four quadriceps rather than just letting gravity take over!
Criss-cross
The Criss-Cross is a fun exercise to do in your home, office or wherever you need to get in your workout. It requires no equipment and can be done anywhere at any time of day.
The criss-cross uses the muscles in your core and back to support you while moving through a series of crunches that work multiple muscle groups at once. This Pilates exercise helps tone the abdominal area by strengthening the transversus abdominis (TA), which is located deep within your abdomen and provides support for proper posture when sitting up straight or standing tall. The TA also supports proper breathing during exercise because it keeps air from escaping during exhalation by keeping pressure off your lungs and diaphragm.
The criss-cross can be performed several times per week for approximately three sets each time; however, consult with a health professional before starting any new exercise program if you have any concerns about whether it’s appropriate for you personally based on factors such as age (older adults should begin slowly) or current health status (including pregnancy).
Pilates is a great way to lose weight and build muscle
Pilates is a great way to lose weight and build muscle. It’s not just for women, the young or the fit. Pilates can help you recover from injury and it can even help those with mobility issues get back on their feet.
Conclusion
While they might not be as popular as running or cycling, pilates exercises are a great way to lose weight and build muscle. The best part is that you don’t have to go to the gym! All you need is some floor space and your bodyweight. If you want more tips on how to incorporate these moves into your workout routine, check out our site.
