Pilates has become one of the most popular forms of exercise over the years. It is a low-impact workout that strengthens and tones the entire body. The best part? You don’t need any equipment, just a mat and some motivation.
We’ve put together the ultimate Pilates workout for a full-body transformation that will leave you feeling stronger, leaner, and more confident.
1. The Hundred: This exercise is a great warm-up and it targets your abs. Lie down on your back with your knees bent and feet flat on the floor. Lift your head and shoulders off the ground and extend your arms straight in front of you. Pump your arms up and down for 100 counts while keeping your core engaged.
2. Single-Leg Circles: This exercise targets your hips and thighs. Lie down on your back with your arms by your sides, palms facing down. Lift your right leg straight up and make small circles with your foot. Do 10 circles in one direction and then 10 in the other direction. Repeat on the left leg.
3. Rolling Like a Ball: This exercise targets your abs and spine. Sit on your mat with your knees bent and your feet flat on the floor. Hold onto your ankles and balance on your tailbone. Roll back onto your shoulders and then back up to a seated position. Repeat 10 times.
4. The Swan: This exercise targets your back and arms. Lie down on your stomach with your hands under your shoulders. Push up with your arms and lift your chest off the ground. Keep your arms straight and your shoulders down. Lower back down and repeat 10 times.
5. Side-Lying Leg Lifts: This exercise targets your outer thighs and hips. Lie down on your right side with your legs straight. Lift your left leg up as high as you can and then lower it back down. Repeat 10 times and then switch sides.
6. The Teaser: This exercise targets your abs and hip flexors. Lie down on your back with your arms by your sides. Lift your legs up and extend them straight in front of you. Lift your head, neck, and shoulders off the ground and reach your arms forward. Hold for a few seconds and then lower back down. Repeat 5 times.
7. The Plank: This exercise targets your entire body, especially your core. Start in a push-up position with your arms straight and your wrists under your shoulders. Engage your abs and hold for 30 seconds.
Repeat this entire workout 3-4 times a week for best results. Remember to listen to your body and don’t push yourself too hard. Pilates is all about controlled movements and proper form.
Incorporating Pilates into your fitness routine can lead to a full-body transformation. It’s a great way to strengthen and tone your muscles without adding bulk. Plus, it’s a low-impact workout that is gentle on your joints. Give this ultimate Pilates workout a try and see the difference it can make in your body and overall well-being.
