Give Pilates a try and feel the difference if you depend only on hardcore cardio sessions for weight loss. The good thing? You can do them in your house.
The better you operate or pace up your exercise, the greater number of weight you are going to lose.
We’re pretty sure you’ve heard this one before but here’s breaking it to you: this is one of the most common fat loss myths. That’s why the first thing that concerns your mind when you consider weight loss is running or some HIIT module.
A simple Pilates regime can shed more calories than your regular running. That is but the fact.
In fact, Ruchika Rai, a Mumbai-based women’s fitness and health coach as well as the founder of the combat yogini programme says that the slower you move, concentrating your own muscles while exercising, the higher weight-loss results you will definately get.
And Pilates is centered on that.
Maybe that’s why from your-list stars like Alia Bhatt and Sara Ali Khan on the leading fitness coaches in India, everyone absolutely loves this fitness routine.
In fact, according to a study published in The Journal of Sports Medicine and Physical Fitness, Pilates is one of the best fitness routines that will not only work on your weight loss goals effectively but it will also keep you away from joint injuries.
Another study published in the Journal of Exercise Nutrition & Biochemistry, claims that 8-week of Pilates shows major improvement in obese people.
But that happen to be these Pilates exercises that will hit the best areas and assist you to lose weight faster? Well, let’s learn.
Listed here are the five most effective Pilates exercises that can be done at your home to burn maximum calories:
1. Pilates push-up
Well, warm-up is also crucial in Pilates. This one will never just work on your upper arms and body but it will involve your core and legs too.
This is how you need to do it – Stand straight and lift your arms upwards. Now bend down, crawl together with your palm and get in a push-up position. Now perform push-up. Do five repetitions, crawl back, stand straight, and relax.
We are all aware some great benefits of swimming. Sadly, we don’t get access to a pool at this time but to do this Pilates move we don’t really need one. Swimming move is actually the magic pill that may give your chiseled back plus a well-toned butt.
This is the way you need to do it – Lay down on the floor (your chest touching a floor). Now lift your hands, upper chest, and legs. Now, move your arms how you will move them when freestyle swimming, and flutter your legs without touching them on the ground. Count till 20 and then relax.
This pose is actually a fat killer, specially in your abdomen area. The best part is that it works on the entire muscle group at once. But in case you have back issues we would not recommend you to consider it.
This is the way you do it – Lie down on the floor (your back touching a floor). Now, you have to make a ‘V’ by lifting your legs up and simultaneously, lifting your upper body. When your body has formed the ‘V’, just hold that pose for five seconds and relax. Now repeat again! Do 10 such repetitions four times.
4. Plank Jacks
No more love handle blunder if you do this Pilates move daily. It functions wonderfully well in your core and oblique giving you the flat tummy you generally desire.
This is the way you are doing it – Go in a high plank position. Now the way you move your legs in jumping jacks you have to move them within an identical fashion. So basically, your legs will move sideward and then they will come back in. First of all doing at the very least 25 reps and four groups of plank jacks.
5. Swan pose
Well, it seems like the cobra pose that’s carried out yoga however, there is a small difference that assists you stretch more and burn fat.
This is how you do it – Lie down on to the ground (with the chest touching the ground). Now raise your upper body through the help of the hands and extend backward (just as much as you are able to). Your legs will continue to be wide apart and touch the floor. Keep exhaling and inhalingfeel and exhaling the stretch inside your muscles. Hold this pose for 10 seconds and then slowly fall and relax.
So, there you go ladies.
Also, you must understand that Pilates is centered on moving the body in the certain way the place you notice the maximum contraction in your muscles. The greater your muscles contract, the greater weight you can expect to lose. You should stay give and focused everything to have the right pose.