5 Pilates moves to try at home
by Anjan Sachar
Let’s be honest, trying a new workout can be equal parts exciting and nerve-racking. Will I be able to work the equipment properly? Or will I make a fool of myself? Pilates is all about achieving the perfect balance and coordination – getting more in sync with your body while also increasing flexibility and in turn, losing weight. Try these no-equipment Pilates movements before you sign up for the post-work group sessions. No awkward stares here.
Lie down on your stomach in a relaxed position with your arms by your side. Focus on drawing your stomach in, towards your spine while you inhale and slowly raise your head and chest. Hold this position for as long as you can and exhale while you lower your body in the same controlled motion. Repeat this for 10 reps.
The Pilates Hundred
This one’s a classic and is ideal for your flat tummy goals. Lie down on your back and while your back stays on the floor, lift your head and shoulders upwards. Mirror this with your legs mirror and lift them a few inches off the ground (while your knees stay straight). Move both your arms up to the sides and start to pump them up and down just a little. Breathe in for five pumps and breathe out for five till you reach fifty. Take a break and continue the exercise for 100 pumps.
The Letter 'T'
This deceptively simple move does wonders for those bingo wings. Lie down on your stomach with your feet together. Extend your arms perpendicular to your body (like you’re forming the letter T) while you raise your head, chest, shoulders and arms. While your upper body is raised, bring your arms back to your body and exhale. Continue this movement for five reps.
Stand with your feet together and your arms crossed in front of you, at shoulder height. Tighten your stomach muscles and lift your right knee towards the right elbow and lower it quickly. Repeat this with your left leg and keep alternating legs for 20 reps for toned thighs.
Rolling like a ball
Sit on your mat and hold your knees close to your chest with your feet pointed and only your toes touching the floor. Tuck your chin down towards your chest and pull your abs in. Now rock back, find a balance and stay in that position for two breaths. Come back up and repeat to strengthen your spine and abdomen. Repeat this for five reps.