Pilates has emerged as the favourite exercise of Bollywood divas. From Janhvi Kapoor to Ananya Panday, Pilates has become an essential part of their workout routines. Here, we have listed down 7 Pilates exercises that you must include in your fitness routine to strengthen your core muscles. Read on to know more.
Pilates Workout: 7 Exercises to Include in Your Fitness Program to Strengthen Your Core Muscles (Image credit: iStock)
Pilates Pilates is a low-impact exercise known for its ability to strengthen core muscles, increase flexibility and improve overall health. Try it! your Fitness A Pilates routine can increase core strength, stability and full body function. Pilates is essential for maintaining stability and balance, reducing back pain and improving posture. We got in touch with Dr. Indramani Upadhyay, MPT (Orthopaedic), HOD, Knee and Hip Care Centre, Vaishali, Ghaziabad, to enlighten us on seven essential Pilates exercises, their health benefits and how to do them properly.
The Hundred is a warm-up, core-strengthening Pilates exercise that improves circulation, strengthens abdominal muscles and increases lung capacity.
1. Lie on your back with your knees bent and your legs raised at a 90-degree angle.
2. Lift your head, neck, and shoulders off the mat.
3. Extend your arms straight out to the sides of your body.
4. Breathe in for a count of 5 and out for a count of 5 while moving your arms up and down.
5. Repeat this for 10 cycles for a total of 100 arm pumps.
This exercise strengthens your abdominal muscles and increases spinal flexibility. Increases spinal flexibility, strengthens your abdominal muscles and stretches your back.
1. Lie on your back with your legs straight and your arms stretched above your head.
2. Rotate each vertebrae one at a time, reaching for your toes and slowly coming into a sitting position.
3. Reverse the movement and roll back to the starting position.
Single leg circles are a great way to strengthen your core and increase hip mobility. They strengthen your hip flexors, increase hip mobility, and tone your core muscles.
1. Lie on your back with your arms at your sides and one leg extended towards the ceiling.
2. Keeping your hips stable, draw small circles in the air with your extended leg.
3. Do five circular movements in one direction, then five circular movements in the opposite direction.
4. Repeat on the other foot.
This exercise strengthens your obliques, improves rotational flexibility, and increases core stability.
1. Lie on your back with your hands behind your head and your legs raised at a 90 degree angle.
2. Extend your right leg and bring your right elbow toward your left knee.
3. Turn to the other side and bring your left elbow toward your right knee.
4. Repeat 10 to 20 times, alternating between left and right sides.
Planks strengthen your entire core, including your shoulders and back, improving your overall stability.
1. Start in a push-up position with your hands directly under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Maintain this position for 30 seconds to a minute, keeping your core strong and your back flat.
Swan Pilates exercises strengthen the back muscles, improve spinal extension and stretch the chest.
1. Lie face down with your hands under your shoulders and your legs extended.
2. Engage your back muscles to arch your torso and lift your chest off the mat.
3. Hold for a few seconds and then return to starting position.
The leg pull front is a type of Pilates exercise that strengthens your core, hips, and hamstrings, and improves your balance.
1. Start in a plank position with your hands under your shoulders.
2. Straighten one leg and lift it off the ground so that it is parallel to the floor.
3. Hold for a few seconds, then lower your leg and walk to the other side.
4. Repeat 5 to 10 times on each leg.
