Intro to Pilates at Home: An Integrated Approach

ARTICLE OVERVIEW

Welcome to the first installment of Hyperwear’s Pilates at Home Series! Pilates is a form of low-impact exercise that aims to strengthen muscles while improving postural alignment, mobility and flexibility. The moves used in Pilates aim to strengthen and stabilize the core, although the exercises work other areas as well. You can do Pilates with various pieces of equipment, but no matter what, expect the moves to involve slow movements and breath control. The moves may look simple, but they take a lot of precision and strong emphasis on technique so enjoy this intro to Pilates at home series.

Intro to Pilates at home SandBell Thread the Needle

Because Pilates can be modified to provide either a gentle strength training program or enhance a challenging workout, most people would have no problem with this form of exercise. It is suitable for anyone from beginners to high level athletes. Pilates complements every other fitness endeavor because it prepares your body to move better in different ways. Adding it into your routine will help you lift heavier weights, run faster, swim with better form, or even achieve that elusive arm balance in yoga. Below are three pilates at home exercises suitable for any fitness level.

PLIE SQUAT WITH ALTERNATING UPRIGHT ROW

Stand with feet wider than the shoulders and toes pointed out about 45 degrees. Hold the SandBells with both hands in front of the hips. Squat down, bending the knees outwards. Keep knees aligned in the same direction as your feet when lowering. Press through heels to stand up, lifting one elbow slightly higher than shoulder. Repeat this process while alternating the sides every repetition.

100’s

Lay on your back with your knees bent, then lift your feet off the floor into a table top position. Your knees should be stacked above your hips and bent at a 90-degree angle, your lower legs parallel to the floor. Lift your head and shoulders off the mat and extend your arms by your side. Hold this position throughout the exercise. With your arms straight out by your sides, begin pumping your arms up and down using your triceps, inhaling through the nose for five pumps and exhaling out of the mouth for five pumps for a total of 10 times. Repeat this cycle for a total of 100 times.

THREAD THE NEEDLE

In a side plank, anchor the elbow under the shoulder with feet, hips and shoulders stacked. Start with the top arm high. Then, roll the top arm towards the body and along the floor behind you creating a large twist at the rib cage and shoulders. Return to start position and repeat.

The SandBell compliments Pilates in a way that traditional load does not. The weight will shift in a SandBell, adding an extra challenge to smaller muscle groups. This subtle difference has a huge impact on the overall effectiveness of your workout. Give these moves a shot using a 2, 4 or 6lb SandBell!

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