01Hundred

  • Lie flat on your back with your knees bent and feet flat on the ground.
  • Extend your arms by your sides, palms facing down.
  • Inhale and lift your head, neck, and shoulders off the mat.
  • Engage your core and extend your legs out at a 45-degree angle.
  • Pump your arms up and down as you breathe out for a count of five and in for a count of five.
  • Repeat for ten sets, aiming for 100 arm pumps in total.

02Pilates Push-Up

  • Start in a push-up position with your hands directly under your shoulders and your legs extended behind you.
  • Engage your core and lower your body down towards the mat, keeping your elbows close to your body.
  • Push back up to the starting position, keeping your abdominals engaged throughout the movement.
  • Repeat for 8-10 reps.

03Single Leg Circle

  • Lie on your back with your arms by your sides and your legs extended.
  • Lift one leg towards the ceiling, keeping it straight.
  • Circle your leg clockwise for 5-10 reps, then switch to counterclockwise.
  • Repeat on the other leg.
  • This exercise helps to strengthen the core, hips, and thighs.

04Roll Up

  • Lie flat on your back with your legs extended and your arms reaching overhead.
  • Inhale and engage your core as you roll up slowly, reaching for your toes.
  • Exhale as you reverse the movement and roll back down to the starting position.
  • Repeat for 8-10 reps.
  • The roll-up targets the entire abdominal region and helps improve flexibility.

05Side Plank

  • Start by lying on your side with your feet stacked together and your forearm on the mat.
  • Lift your hips off the mat, creating a straight line from your head to your feet.
  • Engage your core and hold this position for 30 seconds to 1 minute.
  • Repeat on the other side.
  • The side plank targets the oblique muscles and helps improve core stability.

Conclusion

Incorporating Pilates exercises into your weight loss routine can be beneficial for overall body strength, flexibility, and core stability. These exercises target various muscle groups and can help you achieve your weight loss goals. Remember to start with proper form and gradually increase the intensity as you become more comfortable. Consult with a Pilates instructor to learn the exercises correctly and to develop a personalized workout plan.

MethodsDetails
HundredLie flat on your back, lift head and shoulders off the mat, extend legs and pump arms.
Pilates Push-UpStart in a push-up position, engage core, lower and push back up.
Single Leg CircleLie on your back, lift one leg, circle it clockwise and counterclockwise.
Roll UpLie flat, engage core, roll up and down targeting abdominal region.
Side PlankStart on side, lift hips creating a straight line, hold and repeat on the other side.
pilates
exercises
weight loss