Pilates is known for its emphasis on muscle strengthening through the use of various tools like springs, bands, and body weight. Alycea Ungaro, the author of the book “15 Minute Everyday Pilates,” has designed a beginner-friendly routine. While some exercises require specialized equipment found in studios, many can be easily done at home. It is recommended for men over 45, women over 55, and individuals with medical conditions to seek advice from a healthcare professional before starting.
Here are the top five most effective pilates techniques to strengthen muscle efficiently, according to WebMD.
Developing Strong Core: Pilates Hundred
This classic Pilates move specifically targets the core muscles to help achieve a flatter stomach. Start by clasping the back of your knees, engage your core, and slowly lower your upper body to the ground. Lift your head and shoulders slightly off the floor while keeping your lower back pressed down. Move your arms up and down in small controlled movements alongside your body. Inhale for five counts and exhale for five counts as you complete 50 arm pumps. Sit up and repeat until reaching a total of 100 pumps.
Strengthening the Core: Hundred on the Reformer
If you have access to a Pilates reformer machine in a studio, try performing the Hundred exercise on it. Lie on your back with your legs in a tabletop position or extended at a 45-degree angle. Grab the straps and bring them towards your abdomen. Lift your head and shoulders and start pulsing your arms up and down. Inhale and exhale for five counts each until you finish 100 pulses. If you experience any discomfort, seek guidance from a qualified fitness instructor.
Core Workout: Roll-Up
To begin this beginner-friendly sit-up exercise, extend your legs in front of you. Reach your arms over your legs and lower your head between your arms. Roll back halfway, bend your knees, and then raise your arms while engaging your core. Exhale as you lower your arms and roll back up. Perform 6-8 repetitions at a moderate pace. Aim to gradually increase the range of motion by going all the way down to the floor as you progress.
Core Strengthening: Neck Peel
For individuals who find traditional sit-ups uncomfortable for the neck, the Neck Peel exercise offers a gentler alternative. Lie flat on the ground with a resistance band or towel positioned under the center of your back. Bend your knees and hold the other end of the band above your head. Inhale and use your core muscles to slowly peel your body off the ground, letting your head rest against the band. Exhale as you return to the starting position. Perform five repetitions, ensuring that your core is engaged throughout.
Targeting Obliques: Twist and Reach
To work on toning your waist, make sure to have a resistance band handy. Begin by sitting with your legs spread slightly wider than your hips. Hold the band with both hands and raise your arms above your head. As you twist to one side, remember to tighten your waist muscles and exhale. Inhale as you extend your arms outwards and backward, ensuring your hips stay steady. Exhale again as you return to the initial position. Repeat this movement on both sides, completing a total of four sets on each side.
