Pilates is a great exercise program to tone up, improve flexibility and balance, and strengthen your core. Pilates is becoming increasingly popular because of its low intensity but high impact. If you want to shave a few inches from your waist, make sure you include these from suggested exercises Sheetal Shah, Founder, Core Pilates Studio into your fitness routine.Also Read – Are You Trying To Lose Weight? Check out Moringa and the wider health benefits you’ll be craving for more
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Begin in the side plank position with your elbow on the floor and your legs stacked on top of each other resting on the floor. Press your left forearms firmly on the floor to lift your torso off the mat. Extend your right arm up so your fingertips are facing the ceiling. Exhale and twist your torso to bring your right arm under your left. Turn your head to look at your hand. Inhale to return to the starting position. Repeat with the other hand. Also Read – White Rice VS Brown Rice: Which One Is Healthier? Watch a video to know
criss-cross
Lie on your back with your hands on top of each other, palms over your palms, behind your head raised and with your knees firmly bent in your chest. Then inhale slowly and twist your torso to the left until your right elbow is connected to your left knee, extend your right leg forward and hold it a few inches above the mat. Exhale in a controlled manner and twist to the right, connecting your left elbow to your right knee and extending your left leg. Proceed to alternating sides and complete six sets of twists.
Leg pulling
Sit up straight with your legs stretched out and press them tightly together (your feet should be pointy). Place your hands palms down on the edges of the mat behind you with your fingers pointing inward. Squeeze your hands and lift your hips until your body is in a long diagonal line from your head to your heels. Inhale slowly as you raise your right leg as high as possible without moving your body from side to side or lowering your buttocks. Exhale in a controlled manner as you bring your foot back on the mat and keep your chest wide. Switch legs and repeat. Do it 6 times, trying to lift your legs and hips higher each time.
Plank lifter
Stand up straight, facing the mat on one end. Inhale in a controlled manner as you raise your arms, elongate your waist, and firmly squeeze the backs of your upper inner thighs. Exhale slowly while bringing your head and arms forward, holding them shoulder-width apart, and lowering your hands onto the mat by rolling through your spine (not folding your hips); Your abs should remain siphoned. Place your palms on the mat with your head on your knees (bend your knees only as needed).
Move your hands forward until you are in a strong plank position from head to toe with your shoulders above your wrists. You should be balanced on tiptoe. Jump your legs up and down 6-8 times, increasing your stable shoulder-over-wrist position with each jack.
From your plank position, move back to your feet with your arms straight and curl up to stand. Repeat the sequence three times.
Kneeling sidekicks
With a long waist, kneel in the center of your mat. Place your left hand palm down on the mat while extending your right leg to the side in line with your hip. Your right hand should be behind your head, your hip above your knee, and your shoulder above your wrist. With a quick inhalation, swing your right back vigorously without shifting your hips in front of your knee or disturbing your upper body position. Exhale forcefully as you kick your leg forward without moving your hips back or changing the positions of your chest and elbows. Kick back and forth 8 times, then switch sides.
Technique is paramount in Pilates, so make sure you follow all of the steps, including inhaling and exhaling at the correct intervals. And for quick results, you should be consistent in your Pilates exercises.
