### Balanced Body Pilates
Goal: To harmonize body and mind through Pilates exercises that focus on core strength, flexibility, balanced muscle development, and improved posture.
Daily Benefits: Practicing Pilates regularly can lead to a stronger core, more sculpted muscles, and increased stability. It enhances mental focus, promotes good posture, and reduces stress, making daily movements more efficient and graceful.
Pilates Warm-Up
- Arm Sweeps
Instructions: Stand or sit with your back straight and sweep your arms out to the sides and overhead, then release them back down in a controlled manner.
Equipment used: None
Duration: 3 minutes
Muscles worked: Shoulders, upper back
Main Pilates Exercises
- The Hundred
Instructions: Lie on your back with legs extended into a tabletop position. Lift your head, neck, and shoulders off the mat, extend your arms by your sides, and pump them up and down in small movements.
Equipment used: None
Duration: 100 pumps
Muscles worked: Core, lungs
Click here to get an instructional video for this exercise - Roll-Up
Instructions: Lie on your back with arms extended overhead. Inhale, then exhale as you roll up into a sitting position, reaching towards your toes. Inhale and begin to roll down one vertebra at a time.
Equipment used: None
Duration: 3 sets of 5 reps
Muscles worked: Abdominals, spine flexibility
Click here to get an instructional video for this exercise - Single Leg Circles
Instructions: Lie on your back with one leg extended up perpendicular to the floor and the other leg flat on the ground. Circle the raised leg across the body and then around in a controlled manner.
Equipment used: None
Duration: 3 sets of 5 circles in each direction per leg
Muscles worked: Hips, hamstrings, core
Click here to get an instructional video for this exercise - Teaser
Instructions: Lie on your back with legs in a tabletop position and arms reaching forward. Exhale and roll up to a V sit position, extending the legs while keeping arms parallel to them. Inhale and return to starting position.
Equipment used: None
Duration: 3 sets of 3 reps
Muscles worked: Core, back
Click here to get an instructional video for this exercise
Cool-Down
- Spine Stretch and Relaxation
Instructions: Sit with legs extended, feet flexed. Inhale and sit tall, then exhale as you stretch forward, reaching for your toes. End with several deep breaths, focusing on relaxing the entire body.
Duration: 5 minutes
This Balanced Body Pilates session will help cultivate a strong, flexible, and balanced physique, promoting well-being in both body and mind.
