Pilates at home: 5 pilates moves to lose weight and burn calories – Times of India

Pilates is a mild kind of exercise that improves your body’s alignment, increases flexibility, and strengthens your core. Pilates can be an excellent way to lose weight, despite the fact that many people only consider it for toning or rehabilitation. Pilates can help you burn calories, develop strength, and shape your body by training many muscle groups, raising your metabolism, and improving your posture. Let’s examine 5 top-notch Pilates exercises that will help you lose weight and improve your strength and flexibility.

Crisscross

Place your hands palm over palm behind your raised head while lying on your back with your knees firmly bent into your chest. To straighten your right leg forward and keep it a few inches above the mat, take a calm breath and twist your torso to the left until your right elbow joins your left knee. Control your exhale and twist to the right, extending your left leg and joining your left elbow to your right knee. To complete six sets of twists, keep switching sides.

Plank to pike

The Plank to Pike is a challenging workout that tones your legs, shoulders, and core while combining the benefits of a plank, which works your entire body. It’s a great method to tone your core, increase your power, and burn calories. With your hands beneath your shoulders and your body in a straight line from head to heels, begin in the high plank position. In order to form an upside-down V with your body, tighten your core and raise your hips toward the ceiling. To regulate the action, elevate your hips while maintaining a straight leg position and using your abs. Return to the initial plank position by lowering your hips. Focus on controlled motions as you perform this for ten to fifteen times.

Bear

Pull your knees in toward your chest without shifting your upper body from the plank position. This is the same setup as the plank-to-pike, but instead of piking your hips up. Pull your shoulders back and count to four. Then, push your feet back out to the starting position and perform a push-up. As your legs are coming back out, it can be easy to lose the abdominal contraction, so keep that in mind and continue to hold the contraction. Do this for one minute, or roughly six repetitions.

Swimmer

If you’re prepared for another intense workout, it’s time to try swimming on land. In addition to toning your gluteal muscles, this exercise will provide your arms, legs, and core the proper workout. Stretch your arms forward, legs long, and forehead down while lying on your stomach. Raise your head, arms, legs, and chest all at once, then begin pulsing your arms and legs up and down. Make sure you alternate between your left and right arms and legs while pulsating, keeping your hands and feet off the mat. As you count down from ten to one, continue swimming. Every time you practice this move, try swimming a little bit longer.

Roll-up

The Roll-Up is an excellent exercise to increase your flexibility and strengthen your core. It works well to tone your abdominal muscles and burn calories. With your legs straight and your arms outstretched overhead, lie on your back. Reach for your toes as you slowly roll up to a sitting posture, then roll back down. This exercise improves flexibility and strengthens your core.