There’s a reason why Pilates exercises are so popular – they work your core muscles, improve your posture, reduce back pain, and improve your flexibility and range of motion. Pilates has been around for years – it was invented by Joseph Pilates in the early 20th century – but has been growing in popularity, with many celebrities crediting Pilates for building muscle. toned. Here’s what a Pilates class can do for your body.
The best part? Pilates is low-impact, so it’s suitable for everyone. It is often recommended by doctors and physiotherapists for athletes recovering from an injury, and most trainers can offer modifications to classes. While it won’t leave you breaking a sweat, Pilates strengthens your body through small movements and repetition. Classes can be done on an exercise mat, Pilates reformer machine, or if you can’t travel, or don’t have the money for a class, from home for free! Turn away 9 of the best Pilates exercises for finding your core here.
If you’re looking for a free class to add to your routine, we’ve got our exercise mats open (see best yoga mats here) and try a 15-minute full-body Pilates workout by instructor Lilly Sabri. It’s part of her free two-week Pilates class, which we’ll be trying out soon. Read on to find out what happened.
15 minute full body pilates workout
As far as Sabri’s training goes, he gets it. There is a warm-up (not the same as a warm-up), followed by a leg section, and an ab section. The good news is, you’re done in 15 minutes. The good news: this hurts!
Here are some of the activities involved:
Knee and ankle joints:
To begin, lie on your right side, with your legs, feet, and hips stacked on top of each other and your knees bent at 45 degrees. Rest your head on your right hand (or allow yourself to rest your head on your hand) and tuck your head in to help you maintain stability while moving. Cross the top leg from the bottom, bend your knees, rest on top, then lift your knee high to the ceiling and tap your heels. Always alternate between knee and ankle.
Here’s the thing which happened when this fitness trainer made resistance band clamshells for the week.
Side leg raises:
For side leg raises, start by lying on your side, with your head down, and your lower arm supporting your head. Kneel slightly with the knee closest to the floor, then engage your stomach and abdomen, and lift your leg high, keeping the foot tight. Pause at the top, then lower your leg down to touch your other leg.
My second toe and leg extensions:
For this exercise, start lying on your back, with your back down on the floor and your legs in a table-top position and your arms at your sides. Engage your stomach, imagining sucking your stomach into your spine. Keeping your knees bent, lower both feet to the floor with power, press your toes down into the floor, and then return them to your starting position. If your lower back starts to lift off the floor, reduce your range of motion. When they return to the plank position, extend one leg away from your body, then the other. Then do it again.
I tried this 15 minute full body Pilates workout – here’s what worked
I’m currently training for my fifth marathon, so I’m doing one Pilates class a week to help tone my muscles, without putting too much weight on them. very much in the race. It only takes a few minutes of practice for this exercise to kick start my muscles, and it’s a real reminder of how easy and effective Pilates can be when it comes to toning and sculpting. to strong muscles.
The single leg exercise at the beginning of the class reminds me that I need to do more Pilates, because after running a lot, my left side is weaker than my right. . An important feature if you spend a lot of time sitting behind a desk, Pilates focuses on good alignment in the body, supported by a strong core. That’s why it’s great for runners, cyclists, or sports trainers, because it helps you work on weak areas of your body and prevent injuries.
15 minutes later, when I got up from my bed, I had that nice post-Pilates pain in my stomach. For me, the motivation is more than the aesthetic goal. Core strength can help you run harder, lift weights, sit with better posture, and prevent injuries. If working out your body is your goal, Pilates is a great option—in fact, one learning Pilates classes two hours a week for 12 weeks were found to improve abdominal strength and upper back posture.
This class is a reminder that, after the marathon, I need to add two Pilates classes a week to my routine. Looking for more inspiration? Check out our Pilates classes that you can do from home below.