Exercise can be of really great help when it comes to shedding some extra kilos or maintaining the healthy weight. Low impact exercise like Pilates can help you strengthen the muscles in your body and also increase flexibility. This form of exercise, which has gained limelight recently is excellent to tone your body. These exercise has become a huge trend even among Bollywood celebrities. Here are 5 pilate exercise to help you achieve your desire body .
1 Swan or Swimming
This position helps to strengthen the spine muscle and back of the legs and buttock. It helps to expand the chest and stretch the abdominal muscles.
How to do it :
Step 1: Lay flat on your stomach, with your forehead down, legs straight and together.
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Step 2: Stretch your arms straight, pull your abs in and keep your feet pointed.
Step 3: Lift your arms, legs, chest, and head up on one count, and hold.
Step 4: Alternately, lift your right arm with left leg and left arm with right leg. Inhale and exhale normally.
Step 5: Count from 1-10 and repeat the move slowly.
2 V – Up or Roll Up
It is a classic Pilates mat exercise and is excellent to strengthen abdominal muscles and cut down belly fat.
How to do it :
Step 1: Lie down on a mat and form a ‘V’, with your head, back and legs lifted upwards away from the floor.
Step 2: Once your body has formed a V, hold the position for 5 seconds and relax.
Step 3: Repeat again and do at least 10 reps of the same.
3 Plank Jacks : The plank jack is a combination of two very common exercises: the plank and (big surprise) the jumping jack. You get on all fours in a plank position, and then hop your feet outward and inward while trying to keep your spine and pelvis aligned
Step 1: Start with a plank position on a mat, with your arms extended, hands under your shoulders and feet together.
Step 2: Jump your legs open and back together, keeping your core engaged.
Step 3: Continue to jump in and out, with your back flat. Do not let your hips droop down.
Step 4: Repeat for 10–20 seconds to start. You can make it more intense by extending the time to 60 seconds or going at a faster rate
3 Crisscross
Criss Cross is a challenging core body exercise that strengthens your abs and lower back while training your entire core to have more stability.
How to do it
Step 1: Lie on your back, with both your hands layered, palm over palm behind your head.
Step 2: Bend your knees and bring your shins up.
Step 3: Inhale, engage your torso and try to touch your right elbow to your left knee, straightening your right leg forward and holding it a few inches above the mat
Step 4: Exhale and return back to the initial position, repeating the same on the other side.
4 Rolling like a ball
This move massages your back muscles and helps to improve your balance. This exercise stimulates the spine, help to control your body movement and relieve tension.
How to do it
Step 1: Sit on the mat with your knees bent.
Step 2: Lift both feet off the floor, clasp your hands over your shins and bend your back and neck slightly into a C shape.
Step 3: Pull your abs in and roll back to the shoulders, then use your abdominal strength to roll back up.
Step 4: Repeat until the set is complete
5 Plank Jacks : The Plank jack is a combination of two very common exercises: the plank and (big surprise) the jumping jack. You get on all fours in a plank position, and then hop your feet outward and inward while trying to keep your spine and pelvis aligned.
How To Do It
Step 1: Start with a plank position on a mat, with your arms extended, hands under your shoulders and feet together.
Step 2: Jump your legs open and back together, keeping your core engaged.
Step 3: Continue to jump in and out, with your back flat. Do not let your hips droop down.
Step 4: Repeat for 10–20 seconds to start. You can make it more intense by extending the time to 60 seconds or going at a faster rate
