Today’s session zeroes in on Pilates and core strengthening exercises. This approach not only bolsters core strength significantly, aiding in better posture and balance but also enhances flexibility and overall body awareness.
Daily Benefits: Regular Pilates practice can lead to a deeper sense of body awareness, reduced stress levels, and improved concentration. Strengthening the core is essential for stabilizing the spine and provides a foundation for all movement, helping prevent injuries and promote efficiency in daily activities.
Warmup:
Gentle Cardio Warmup
Instructions: Begin with 5 minutes of gentle cardio such as walking or light jogging to gradually increase your heart rate and prepare your muscles and joints for exercise.
Equipment used: None
Duration: 5 minutes
Muscles worked: Full body
For instructional video, visit Gentle Cardio Warmup.
Main Exercises:
The Hundred
Instructions: Lie on your back with knees bent in a tabletop position and arms at your sides. Lift your head, neck, and shoulders off the mat, extending your arms along your sides. Pump your arms up and down in small motions at your sides, breathing in for five pumps and out for five pumps, for a total of 100 pumps.
Equipment used: None
Duration: 1 set
Muscles worked: Core, especially the abdominals
For instructional video, visit The Hundred.
Plank
Instructions: Start in a forearm plank position with your elbows under your shoulders and your body in a straight line from your head to your heels. Engage your core, thighs, and glutes to maintain the position without letting your hips drop.
Equipment used: None
Duration: 3 sets of 30-60 seconds
Muscles worked: Core, shoulders, glutes
For instructional video, visit Plank.
Spine Stretch
Instructions: Sit up tall with your legs extended in front of you, wider than hip-distance apart. Extend your arms in front of you at shoulder height. Inhale and on an exhale, slowly reach forward, curving your spine into a “C” shape, stretching your spine and shoulders.
Equipment used: None
Duration: Hold for 30 seconds
Muscles worked: Spine, shoulders
For instructional video, visit Spine Stretch.
Cool-Down:
Mermaid Stretch
Instructions: Sit with your legs folded to one side. Place your hand on the floor beside you, and stretch your other arm over your head, leaning into a side stretch. Hold, then switch sides.
For instructional video, visit Mermaid Stretch.
Integrating Pilates and focused core exercises into your fitness routine can significantly contribute to your physical well-being, offering benefits such as improved core strength, enhanced flexibility, and greater mind-body awareness. Remember, the key to Pilates is control and precision, so focus on your form and breathing throughout the exercises.
