“If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.”
Joseph Pilates
While a simple google search can give us thousands of exercise routines, it’s important to know which routine is right for your body – especially if you have specific goals, like weight loss, in mind.
Most exercise routines can be broadly classified into two categories: High-intensity exercise and low-intensity exercise.
Pilates is a form of low-intensity exercise, and it can be performed anywhere with no equipment. This form of exercise was first created in the 1920s by Joseph Pilates who believed that poor health is rooted in bad posture, shallow breathing, and a lack of physical exercise.
Over the last 100 years, millions have used Pilates for weight loss and strength building.
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While Pilates is not aerobic, if you add it to your aerobic exercise routine, it will help improve your endurance. That’s because Pilates helps strengthen your core and increase your flexibility.
For someone who weighs around 58 kgs (130 pounds), doing Pilates for 1 hour can burn around 186 calories.
But that’s not all…
Doing Pilates regularly can boost your basal metabolic rate.
What does this mean?
Basal metabolic rate is the rate at which the body can burn calories when in the resting phase.
So, if the basal metabolic rate is higher, that means that no matter what you do during the day, you burn more calories!
These are just a few of the Pilates exercises, and perfect for those who are beginners.
‘The hundred’ helps reduce belly fat and improves blood circulation.
Here’s how to do this exercise:
At this point, you should be in this position:
Now begin to vigorously pump your arms up and down – without them touching the ground.
Inhale for the first 5 times and then exhale for the next 5 times.
Do 100 pumps before resting.
This exercise helps strengthen the hamstring and boosts metabolism.
Plank is one of the most popular Pilates exercises for weight loss. It helps strengthen the core and provides a whole body workout.
If done every day, Planks can burn more calories than any other core exercise. If you can hold a plank for 1 minute, you can burn up to 5 calories!
Stay in this position for 30 seconds for the first few days and then you can gradually increase the time.
Side plank is another very popular form of weight loss exercise. Just like planks, side planks can help you get the right posture and build a strong core.
The boat pose is practiced in both Yoga and Pilates. The only difference in Yoga is you’d have to hold the pose while in Pilates there’s a slight movement.
5. Exhale and bring your feet back down.
6. Repeat steps 4 and 5, pausing for a few seconds each time you change the position of your feet.
Practicing pilates 3-4 times a week can be very beneficial. If you are looking to improve your body strength, endurance, and flexibility, doing it 4-5 times a week can reap rewards.
1 pilates session every week alongside other workouts, is great. It can help to recuperate from injuries and will also educate you on how to prevent yourself from injuries.
You will start feeling better in 10 sessions and in 30 sessions, you will find yourself owning a body that you dreamt of.
These are just 5 of the various basic exercises that you can do at home. It’s best to set some time aside every morning for Pilates as after a good night’s sleep, getting some stretches can help you feel fresh and ready to take on the new day!
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I think I am old d
Very useful , stretching is necessary
I want to try this
Pilates is a good exercise
This looks interesting! Never know that much
Oh wow looks good. Will keep that in mind
Nice article! So helpful :)
This is super nice and helpful!
So many Benefits of pilates . Very informative
Wow, I should try pilates! So many benefits