15 effective Pilates exercises for weight loss

15 effective Pilates exercises for weight loss | XpertsReviews.com

Pilates exercises for weight loss have gained popularity for all the right reasons! Doing Pilates can help burn calories, tone your body and improve flexibility.

From Jennifer Aniston and David Beckham and Alia Bhatt to Deepika Padukone and Kareena Kapoor Khan, many celebrities have embraced the power of Pilates to improve their physiques and overall well-being. What makes Pilates so unique is its emphasis on controlled, low-impact movements that target both strength and flexibility, which is a game-changer when it comes to weight loss. Unlike traditional workouts, Pilates works your core, tones your muscles and improves your posture, while keeping your joints safe. Although losing weight can be a difficult goal to achieve, following Pilates, along with having a balanced diet and healthy lifestyle, can put you on the right track. Know the best Pilates exercises for weight loss and how to do them.

15 Pilates exercises to lose weight

Here is how to do these 15 Pilates exercises to lose weight and their benefits:

1. Glute Bridge

The glute bridge is a great exercise for strengthening the glutes, core, and hamstrings. By activating these large muscle groups, the glute bridge helps burn more calories, making it an effective exercise for weight loss. To perform the gluteal bridge:

  • Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
  • Engage your core and push your hips upward, lifting your pelvis toward the ceiling.
  • Squeeze your glutes and hold for a few seconds before lowering back down.
  • Repeat for 10 to 15 reps, focusing on using your glutes and abs to lift.
Bridge pose can improve body posture! Image courtesy: Adobe Stock

2. Spinal twist

This is a great Pilates exercise that works the obliques, shoulders and spine. This exercise helps improve posture while toning the waist and abdomen. To perform the spinal twist:

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  • Sit up straight with your legs stretched out in front of you.
  • Stretch your arms out to the sides and keep your shoulders relaxed.
  • Rotate your torso to one side, keeping your hips stable and your core engaged.
  • Return to center and turn to the other side.
  • Perform 10 twists on each side, engaging your core throughout.

3. Single Leg Stretch

The single leg stretch is an effective abdominal exercise that targets the lower abs and works on stability. This exercise helps strengthen the core and legs while increasing overall calorie burn. To perform the stretch on one leg:

  • Start by lying on your back with your knees bent and your head and shoulders lifted off the mat.
  • Extend one leg while bringing the opposite knee toward your chest.
  • Hold your knee with both hands, pulling the leg toward your chest.
  • Switch legs, bringing the opposite leg in while extending the first leg.
  • Alternate legs in a smooth, controlled movement, aiming for 10 to 15 repetitions per leg.

4. Roll

The roll-up is a stimulating Pilates movement that works the entire core, especially the abdominal muscles. This exercise also increases spinal flexibility, thereby contributing to overall functional fitness. To perform the roll-up:

  • Start by lying on your back with your legs straight and your arms stretched above your head.
  • Slowly roll your body, reaching your hands toward your feet, and hinge your spine one vertebra at a time.
  • Once seated, slowly reverse the movement, one vertebra at a time, until you return to the starting position.
  • Repeat for 10 to 15 repetitions, focusing on control and fluidity of movement.

5. Circle on one leg

The single-leg circle is a great exercise to improve core stability and strengthen the legs, especially the hip flexors. It also helps burn calories. To perform a circle on one leg:

  • Lie on your back with one leg extended toward the ceiling and the other leg flat on the floor.
  • Keep your arms at your sides for stability.
  • Make small circles with the raised leg, starting at your hip joint.
  • Gradually increase the size of the circles then reverse the direction.
  • Perform 10 circles in each direction for each leg.

Also read: 8 Ways to Improve Your Pilates Practice and Get Better Results

6. Crisscross

The crossover exercise is a dynamic Pilates move that targets the obliques and helps tone the core, especially the deep abdominal muscles. To perform the grid:

  • Lie on your back and bring your knees toward your chest.
  • Lift your head, neck, and shoulders off the mat, keeping your hands behind your head.
  • Extend one leg straight while rotating your torso to bring your opposite elbow toward the knee of the extended leg.
  • Switch sides, bringing the opposite elbow toward the knee as you extend the other leg.
  • Perform 10 to 15 repetitions on each side in a controlled alternating motion.

7. Plank

It is one of the most effective exercises for working the entire body, especially the core. Holding a plank position helps build endurance, strengthens core muscles, and activates your arms, legs, and glutes. To make a board:

  • Start in a push-up position with your arms straight and your body in a straight line from head to heels.
  • Engage your core, keeping your hips level and avoiding any sagging or arching in your lower back.
  • Hold the position for 30 to 60 seconds, aiming to increase the duration over time.
A woman doing planks
Planks are great for improving core strength. Image provided by: Freepik

8. Side plank

The side plank is a variation of the plank that targets the obliques, shoulders and glutes. This exercise strengthens the sides of the body, improves core stability and helps burn fat around the waist. To do a side plank:

  • Lie on your side with your legs extended and your feet stacked.
  • Place your elbow directly under your shoulder and lift your hips off the floor, forming a straight line from head to heels.
  • Hold the position for 30 seconds to 1 minute, then switch sides.

9. All four

The four-foot stance, also known as the quadruped stance, helps improve core strength, stability, and balance. It works the abdominal muscles, shoulders and glutes. To do all four:

  • Start on all fours with your wrists directly under your shoulders and your knees under your hips.
  • Engage your core and lift your right arm and left leg off the floor, extending them straight.
  • Hold the position briefly, then lower your arm and leg.
  • Switch sides and repeat, aiming for 10 to 12 reps on each side.

10. Scissor Kick

The scissor kick targets the lower abs and hip flexors while working on leg strength and control. It also promotes flexibility in the hamstrings and hips. To perform the scissor cut:

  • Lie on your back with your legs extended and your arms at your sides.
  • Raise your legs toward the ceiling, keeping them straight.
  • Lower one leg toward the floor while keeping the other leg raised.
  • Alternate legs in a controlled manner, scissoring your legs.
  • Perform for 20 to 30 seconds, aiming for a smooth, controlled movement.

11. Toe taps

Toe taps are a simple but effective exercise that engages the lower abdominals and helps with balance and coordination. They also activate the legs and improve overall stability. To perform toe taps:

  • Lie on your back with your knees bent at a 90-degree angle and your feet lifted off the floor.
  • Slowly lower one foot to tap the floor, then return it to the starting position.
  • Alternate feet, tapping each foot on the floor while keeping your core engaged.
  • Perform 20 to 30 taps, focusing on slow, controlled movements.

12. Side kicks

Side kicks are great for toning the hips, thighs and core while improving balance and coordination. This exercise strengthens the entire lateral body and helps engage the glutes and legs. To perform side kicks:

  • Lie on your side with your head resting on your arm and your legs extended.
  • Lift your top leg to hip height and perform small kicks forward and backward, keeping your core engaged.
  • Perform 15 to 20 kicks in each direction before switching sides.

13. Pilates push-ups

Pilates push-ups target the arms, chest, shoulders and core, making them ideal for upper body strength and weight loss. To perform Pilates push-ups:

  • Start in a plank position with your hands slightly wider than shoulder-width apart.
  • Lower your body as in a traditional push-up, keeping your body in a straight line.
  • Pull yourself back up, maintaining your core engagement throughout the movement.
  • Repeat for 8 to 12 repetitions.
A woman doing push-ups
Push-ups can help burn fat and boost metabolism. Image provided by: Freepik

14. Mountaineer

Mountain climbers are a high-intensity exercise that engages the entire body, increasing heart rate and promoting fat loss. This exercise improves cardiovascular endurance, core strength and coordination. To perform mountain climbers:

  • Start in a plank position with your hands under your shoulders.
  • Quickly alternate bringing one knee toward your chest, then extending the leg back while bringing the other knee.
  • Continue alternating legs quickly for 30 to 60 seconds.

15. Runner’s Lunge

The runner’s lunge is a dynamic stretching and strengthening exercise that works the legs, hips and core. It helps develop flexibility and strength, thereby contributing to overall weight loss by targeting multiple muscle groups. To perform the runner’s lunge:

  • Start in a standing position and step one foot forward into a deep lunge.
  • Lower your hips, keeping your back leg extended behind you, and engage your core.
  • Hold for a few seconds, then switch legs and repeat 10 to 12 repetitions on each side.

Although these exercises alone won’t help you achieve your weight loss goal, combining them with a balanced diet and an active lifestyle can help you lose weight.

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