Best Pilate Exercises to Lose Weight
Best Pilate Exercises to Lose Weight – There are several sports and aerobic exercises for weight loss in which pilates exercises to lose weight are also very popular. Most of the people think that how Pilates exercises can help in losing weight ? Don’t worry and don’t waste time in thinking, because in this article we will share the Top Effective Pilate exercises for weight loss with which you can lose weight by exercising and without using weight loss supplements.
Pilates is an interesting workout technique for your whole body. It is the best workout strategy for losing weight. It is also beneficial for exercising your mind. You need to be fully concentrated while you are working out. It is a physical fitness system which was developed in the early 20th century by the Greek- German born Joseph Pilate. It was firstly started in United States and then in United Kingdom.
Health Benefits of Pilate Exercises
Before discussing the Pilates Exercises for Weight Loss let’s have a small overview of health benefits of Pilates.
- Pilates improves flexibility.
- It increases your body awareness.
- It improves your concentration.
- It improves your body posture.
- It improves the stabilisation of your spine.
- It balances the muscular strength on both sides of your body.
- It supports stress management and relaxation.
- It prevents the musculoskeletal injuries.
- It improves the physical coordination and balance.
- It enhances the muscular control of your back and limbs.
- It increases the muscular strength and tone, specifically of your abdominal muscles, lowers back, hips and buttocks.
- It enhances the lung capacity and circulation through deep breathing.
- It prevents the injuries related to muscle imbalances.
- It gives relaxation to your shoulders, neck and upper back.
- It provides safe rehabilitation of joint and spinal injuries.
Pilate is suitable for everyone i.e. from beginner to advance. In this case you can use various equipment or you can use your own body weight to perform exercises. It basically includes various stretches and exercises. Each exercise is performed with proper breathing techniques and abdominal muscle control. Do Pilates for at least 2-3 times per week to get the desired benefit.
Best Pilate Moves for Effective Weight Loss
Pilates works on six principles, which are Concentration, Control, Center, Flow, Precision and breathing. It is an effective workout that encourages fat loss while creating a leaner and longer you? Start Pilate workout in your own living room. Mat based Pilate increases the strength and flexibility and also improves the posture, which results in fat loss and a perfect shaped body.
Below are the best Pilate moves which will help you in weight loss in a very effective way.
Power Point Presentation for Best Pilate Exercises to Lose Weight
1. Flat Abs: Pilates hundred
This move supports flatten the belly by using your abs effectively. Hold on behind your knees, scoop your tummy in, and then curl down on the floor to get into the position, Curl your head and shoulders slightly up, lower your back still pressed to the floor. Pump your arms up and down in small motions by your sides. Breathe in for 5 and out for 5 until you get 50 pumps. Sit up and repeat for about 100 pumps.
2. Flat Abs: Hundred on the Reformer
You can try the Pilates hundred on a reformer and a spring based resistance machine. Lie down on the back with your legs in the table-top position or extended at 45 degree angle. Pull the straps down very next to the abdomen. Curl your head and shoulders up and pulse the arms up and down. Breathe in for 5 and out for 5 until you score hundred pulses. If any move doesn’t feel correct and check it with a fitness specialist.
3. Flat Abs: Roll-Up
Initiate the starter sit-up with the legs straight in front of you. Extend the arms over your legs and then lower your head between the arms. Curl at your back, bending the knees, and stop halfway down. Raise the arms straight up and pull the abs in tightly. Exhale and lower the arms as you curl backwards. Repeat it for about 6-8 times at a moderate pace. As you become more advanced, try to get lower all the way on the floor.
4. Flat Abs: Neck Peel
If sit-ups give you a sore neck, then try this alternative. Lie down flat with the end of a resistance band or tuck the towel under the center of the back. Bend the knees and grab your other end of the band above the head. Inhale and use your ab muscles to slowly peel up your body, letting the head rest against the band. Exhale and then return to the starting posture. Do 5 reps and make sure your abs do all the work.
6. Obliques: Twist and Reach
Keep the resistance band handy for the waist-toning move. Sit down with the legs a little more than hip distances apart. Hold your band between the hands and raise the arms overhead. Exhale as you turn to one side, using your muscles in the waist. Inhale as you reach the arms out and back, by keeping your hips at the right place. Exhale and return to the starting position.
7. Lower Back: Shoulder: Bridge, Part 1
As you strengthen the abs, it’s important to tone the back of your body as well. Lie down on your back with the knees bent and your feet hip-width apart. Keep the arms at your sides and raise your hips without arching the back. Tighten up your muscles of your buttocks and hamstrings, and then hold for about 5 breaths. Lower down one vertebra at a time to the floor, if you are stopping here, or go on to the advanced postures.
8. Lower Back: Shoulder Bridge, Part 2
Keeping the hips raised, extend one of your leg straight up and then point the foot. Kick your leg down and out, flexing your foot. Repeat it, exhaling as you extend your leg up and inhaling as you kick it down. Make sure your torso remains strong and the other foot firmly on the mat. Perform five reps with each leg.
9. Upper Back: Pulling Straps
Toning your upper back is the fast track for better posture. This move uses the reformer with an accessory named long box. Lie down on the stomach with your chest just past the edge of the long box. Grab the straps in front of you with straight arms. Lift your head and chest as you pull straps down toward the hips. The long box will slide forward, with you on top. Release your arms back to the starting position. Perform 5 reps.
10. Upper Back: Letter ‘T’
Do you want to target the upper back without a reformer? Lie your face down on a mat with your feet together. Raise your head and chest slightly, and extend your arms perpendicular to your body, palms down. Exhale and sweep the arms back as you lift your chin and chest higher. Keep your waist on the mat and use the upper back muscles to bring the arms closer to the body. Return to the initial position. Perform 5 reps.
Video Shows the Best Pilate Exercise to Lose Weight
Pilates includes various moves which will help you in various health related problems. It will give you the inner peace. Performing these moves with music will boost up your energy level and will help you in performing Pilates for longer duration of time. So what are you thinking? Go for the pilates exercises and lose weight. Start Pilates and get your body in perfect shape.