This story has been updated since its original publication date, April 14, 2023, to include more expert insight.
Now that the days are getting longer and the weather is getting warmer, you may already be thinking about your summer body. If you’re like many people, staying healthy will likely be at the top of your list. From yoga to running (Learn how much cardio you need to do every day to lose weight!), there are many ways to stay healthy, but burn belly fat and get more exercise than ever before. If you want to get in shape, Pilates is the perfect choice. is the way to go.
Celebrities like Hailey Bieber, Lori Harvey, and Lady Gaga swear by Pilates that it promotes mobility, strength, and weight loss. But if you’re new to Pilates, it can be difficult to find beginner-friendly movements.
That’s why we teamed up with Jacqueline Hinton, licensed Pilates instructor and owner of Good Body Pilates Studio, Mike Silverman, CPT and Master Trainer at Living.Fit, and One Body Personal Training & Gym Near Me. We spoke to co-founder Vivian Yu. Personal trainer and physical therapist. They strongly recommend board with a twist, teaser, swimming, hundred, roll up, cross, and pilates bridge with leg extension To burn belly fat. Read below to learn the benefits and detailed instructions for these movements.
1. Plank with a twist
The first Pilates move Hinton recommends for beginners is the plank. You probably already know everything about plank. It is famous for causing burns to the core of the body. Hinton says it’s one of the best Pilates moves for losing belly fat and toning your abs.
But she adds a twist to the basic plank to help burn more fat. “Balance on her forearms, extend her legs straight behind her, and lift her hips off the floor to keep her body in a straight line and a stable base,” Hinton instructs. “Hold this pose for one minute while twisting her hips from side to side. Focus on strengthening your core muscles.” She then rests for one minute, which she repeats three times. is recommended.
2. Teaser
Next, Hinton says the teaser is also a Pilates exercise that not only works your abs, but also your legs and arms. Apparently, Joseph Pilates, who created this workout method, named this exercise the “teaser” because he felt it was a “teaser” of all that his exercise method aimed to achieve. . It strengthens your entire body and incorporates many muscles including all your abdominal muscles, spinal extensors, and hip flexors.
Hinton also upgrades this exercise by adding a twist. Adding twists is one of the best movements to tone both your flanks and core. “Lie on your back and keep your legs straight and tight,” she tells me. She says, “Stretch your arms out in a ‘T’ position on the floor. She lifts her head off the floor towards her toes. Rotate upward as you tuck her arms into your hips, lifting your upper and lower body into her V position and balancing on your tailbone. ” Here comes the twist! “Twist your torso to the right, then bring it back to center. Cup your stomach and return to the starting position.” Hinton says you should repeat this exercise 10 times to really work your abs. .
3. Swimming
The movements in Swim Pilates are very similar to actual swimming, just without the pool. This is a classic Pilates exercise that helps you tone and slim your muscles. You’ll eventually incorporate movements similar to those you would perform underwater, but actually from the floor.
First, Hinton says, “Lie on your stomach with your arms and legs extended. They should be slightly wider than hip-distance apart.” Next, Hinton says, “Lift your upper and lower body, including your arms and legs, off the floor. Keep your head in line with your body as you watch. Keep the back of your neck long. Start kicking your arms and legs as if you were swimming,” she says, doing this for eight to 10 counts and repeating three times. say.
4. The Hundred
Let’s train your abdominal muscles! According to Silverman, “The Hundred is a dynamic breathing technique that works your deep abdominal muscles.” He says the controlled arm movements stimulate blood flow, which increases circulation and strengthens the transversus abdominis (also known as the abdominal muscles). It activates the body (inside) and tightens the waistline “like a corset,” he explains. They call it “a hundred times,” which involves pumping his arm 100 times. Here’s how:
1. Lie on your back with your legs stretched out and your arms at your sides.
2. Lift your head, neck, and shoulders off the mat while simultaneously raising your legs to tabletop position.
3. Inhale for a count of 5 and exhale for a count of 5 while moving your arms up and down (100 arm pumps total).
5. Roll up
Another great exercise to strengthen your core is roll-ups. “The controlled movements promote flexibility while focusing on the rectus abdominis and deep abdominal muscles, which can help you achieve a toned waistline,” explains Silverman. Check out his instructions below.
1. Lie on your back with your arms extended overhead and your legs straight.
2. Slowly curl up, extending your arms toward your feet and lifting your spine off the mat.
3. With control, lower back down one vertebra at a time.
6. Cross Cross
To achieve a strong core and flat stomach, it’s important to remember to strengthen your oblique muscles. This is where the cruciate movement comes into play. “The cruciate exercise is very effective for working the obliques through rotation,” explains Silverman. “This exercise tightens your waistline by strengthening both your internal and external obliques.” He tells us how it’s done:
1. Lie on your back, place your hands behind your head, and lift your knees up onto your desk.
2. While extending your right leg, rotate your torso to bring your right elbow closer to your left knee.
3. Switch sides and twist to bring your left elbow closer to your right knee.
7. Pilates Bridge with Leg Extensions
This exercise not only strengthens and tones your core and glutes, but also increases your overall stability and flexibility. By integrating two important muscle groups, it’s an efficient and powerful addition to your Pilates routine, contributing to a more sculpted and strengthened midsection and posterior chain.
“This exercise effectively works both your glutes and abdominal muscles. Holding the bridge position will work your glutes, and stretching your legs will activate your abdominal muscles, especially your lower abs. Sustaining keeps your glutes engaged, promoting muscular endurance and strength. Extending your legs adds an element of instability, forcing your abdominal muscles to work harder to maintain balance. It increases core strength and definition,” says Yu.
1. Lie on your back with your knees bent and your feet flat on the ground.
2. Lift your hips so that there is a straight line from your shoulders to your knees.
3. Extend one leg at a time, keeping your hips stable and elevated.
4. To prevent lower back strain, it’s important to engage your core and glutes throughout the movement.
conclusion
Although these exercises focus on strengthening your abdominal muscles and reducing belly fat, it’s also important to remember that Pilates alone won’t help you lose weight. If you do just these exercises without changing your diet or adding cardio, you won’t see significant weight loss, and you won’t be able to keep it off. Your abdominal muscles will become stronger, but you may not see as much weight loss as you would like.
But Pilates, which combines nutritious food choices with fat-burning cardio, is a great way to start getting your body in shape. It may seem difficult at first, but if you stick with it a little, you’ll be able to get closer to a stronger core.
