The Best Pilates Workout

Pilates is a sophisticated and systematic type of workout. It’s necessary that you have a good starting point. Many people don’t know what a complete workout should cover, so this article will give you an idea of a thorough whole body workout. Pilates deals with the fluid coordination of the mind and body that’s why every routine focuses on overall strength and flexibility while targeting specific areas of the body. It offers numerous exercises that function individually but with strategic planning, they can be combined to form the best Pilates workout.

Stretching and Warming Up

Every effective workout starts with the much-needed warm up exercises. In Pilates, you have to move in gentler and more controlled ways. For the warm up, stand with your two feet apart and reach your hands upward as you inhale. Let a few seconds pass as you maintain that position and gently put your hands down. Bend your upper body forward and exhale. Reach as low as your body will allow and go back to your first position. Reach your hands upward again and repeat the routine with fluid and gentle motions. Once you’re done with the warm up, you can proceed to the first routine.

The Mermaid

This one is an elegant exercise in the best Pilates workout series. The Mermaid targets the arms and side waist muscles. Start your Pilates workout with this exercise. When you’re ready, sit on the floor with your hip on the right side and your two legs folded on the other side. Put your right arm down at the side, palm facing the floor, and create an arc with your left arm, palm facing upward. Then inhale as you stretch out your left arm over your head. Continue these movements as you stretch further lifting your left hip higher and leaving your right forearm to support the wide arc that your body will create. Hold your breath and move your left arms back until you reach the neutral position where both of your arms create a gentle arc with your palms facing up. You’re now ready to change position, alternating the routine by sitting with your hip on the left side this time. Repeat this 3-5 times.

The Spine Stretch

Nothing beats a perfect spine stretch. Do this for your 2nd routine. It will enhance the alignment of your spinal column and tighten your abdomen. This is quite simple to do and you can feel each vertebra moving fluidly in your spine. Now, let’s begin by modifying your sitting position earlier with your legs apart and outstretched forward. Your arms should also be stretched forward on the floor between those legs. Gently flex your feet and push your torso in forward. Arch your back while you inhale then contract your abs in and up. Exhale gently while rolling back again to your original position. Try a slower pace so you can feel your spine stretching gracefully. Please repeat this motion 10 times.

The Swan Prep

This particular exercise helps with our back pain problems as it strengthens the muscles that make our back upright. With the swan prep as your next routine, you have to lie on the floor with your face down. Put your hands on the side, specifically, under your shoulders, and then lift your abdomen upward. Let your abs peel of the floor while your hands support this swan-like gesture. Inhale as you stretch your spine and your neck. Your back will form an outward arc. Hold this position for a few seconds then exhale and gently revert back to your original pose. You can do this for 5 times before you move on to the next routine.

The Roll Up

One of the most popular routine in the best Pilates workout is the Roll Up. This is a great exercise that will help you get toned abs and a flat stomach. When you’re ready, gently lie on the mat again with your back flat on it and stretch your arms above your head. Begin to focus on your position then gently pull your arms up toward the ceiling and inhale. When you exhale, roll slowly forward, lift your upper body off the mat and look straight ahead. Tighten your stomach while you are doing this and inhale again as you reach with your arms forward. Gently exhale and roll back to the floor as slowly as possible. Inhale again and repeat this routine for 10 times. It should be a continuous motion, so don’t try to pause.

The One-Leg Stretch

Let’s continue with your Pilates exercise with the One-Leg Stretch routine. This will tone your abs and strengthen your leg muscles. Assume the lying on your back position again and put your arms on your sides. The palms of your hands should face down. Try lifting your head and shoulders from the floor as you hold one knee, start with the right one and extend your other leg out. Straighten your head and bend your elbows. Slowly begin with grabbing your left knee and stretching your right leg out. Do this alternately as you inhale after two switching and exhale for the other two. Switch for 10 times.

The Rocker

As the name implies, this position will transform your body into a rocker as you demonstrate strength and flexibility. This exercise will focus on your back and buttocks. Now, you have to lie on the floor with your face down. Begin by slowly lift your legs higher and then hold onto your feet. Pull your torso slightly upward from the floor while you inhale and try stretching your legs as you push your face forward. Start to exhale while you lift your legs higher and higher. After that, inhale gently while your body rolls forward and exhale as you roll back. The center of the body guides your motion as you repeat this exercise 10 times.

The Side Kick

This exercise is fairly easy. You don’t need a sophisticated Pilates equipment to do this. The Side Kick lengthens your leg muscles and improves spine alignment. Do this for your last routine. Start by gently lying down straight on your side. Make sure your body is straight then put your legs on top of each other. Position your hands on the right side of your head, depending on which side your body lies at. Put your lower arm on the floor for balance and then lift your leg a little off the floor while making your abs contract. Exhale gently as you move your leg forward and inhale while bringing it back. Inhale and lie on your other side. Repeat this routine for 10 times again. When you’re done with this workout, do your stretching exercises again so you can cool down.

You know you’ve done the best Pilates workout once your mind and body are rejuvenated and they are in sync with each other. You can experience greater body strength and flexibility as long term results. It’s amazing because then you will have the capacity to do any physical activity that you’ve set your mind on with minimal effort and fluidity.