Pilates? No, don’t mistake it for pies and lattes. Pilates is actually a workout devised by Joseph Pilates in 20th century primarily designed to target core muscles, shed the stubborn flab and eventually result in weight loss. People have a notion that a hefty membership fee is required for a Pilates workout. While all you need is a mat!
Let’s take a look at the top 5 Pilates moves to get you in the best shape:
1. The Hundred:
Considered as a warmup in Pilates’ terminology, it aims at blood circulation, warming the body and flattening the belly.
How to: Lay on your back, lift your legs to a 75 degree angle; lift your head and shoulders and with your arms by your sides and off the floor, with palms facing down, pump your arms up and down, inhaling for five counts and exhaling for five counts until you reach 100 breaths
2. Criss-Cross:
This one works on the abs and obliques. It can be labelled as a complete package for your mid-section.
How to: lift your head and shoulders, stretch one leg out and pull the other in as you rotate your upper body toward your bent knee and then twist to the other side.
3. Mermaid:
A great move for the sides which also stabilizes the spine and pelvis.
How to: Sit on your left hip with your legs stacked and knees bent. With your left hand on the floor, straighten your legs. Lift your torso and legs supported by your hand and both feet. Repeat on your right side.
4. One-Leg Circle:
This move targets your abdominals, thighs, hips and hamstrings.
How to: Lie on your back with arms at your sides, and your palms facing down. Pull in your abs, extend your left leg toward the ceiling, and point your toe. Rotate the leg clockwise, in the first half inhale and in the second half exhale. Now rotate in the opposite direction. Repeat for the right leg.
5.The Saw:
If old school crunches are not your favourite, the Saw is something that you can give a try. This one is a must do for beginners as it gives a proper form to the body and opens up the shoulders and upper back.
How to: Spread your legs wide on the mat. Keep your arms straight to your sides and twist to left. Stretch the right hand towards the left foot and pulse thrice. Come to the centre, twist and untwist your upper body . Repeat on the opposite side.
Pilates targets the muscles and functions that can be a problem during pregnancy and after birth, in a safe way. But always consult your doctor or a medical practitioner prior to any Pilates session.
Few minutes in a day and a mat is all you need to get an upright posture, strong core and flexible joints.
Say goodbye to those big ticket gym memberships. You can now lookout for studios offering Pilates Classes in Delhi, Noida & Gurgaon with FITPASS. One fitness app to access 1250+ gyms and fitness studios across Delhi-NCR.
