Women Fitness: Top Pilates Exercises For Your Summer Body
by Jessica Schatz
Pilates has long been recognized as one of the best movement systems for improving core strength and stability. But it’s also one of the most effective methods for toning and sculpting the abs, hips, waist, and thighs. And with summer just around the corner, there’s no better time to incorporate Pilates into your workout routine so you can feel beach-body ready!
Here are 6 exercises that will target and tone the muscles that you need to rock that bikini with confidence.
Lying on your back, lift your legs 45 degrees off the mat, lengthen your arms, lift your head, neck, and shoulders off the floor, look towards your toes. Pump your arms vigorously up and down 5 times on an inhalation and 5 times on an exhalation. Repeat 10 times for 100 pump. Continuously draw the navel in deep, squeeze the glutes and thighs. Breathe in through the nose and out through the mouth.
Pull your knees to your chest, lift your head and neck off the floor, elbows wide. Extend your arms overhead in line with your neck, and your legs out 45 degrees, stretching in opposition, head and neck stay lifted. Circle your arms around and pull your knees back in to your chest. Repeat 10 times. Inhale to extend out, exhale to bend in. Draw the navel in deep and avoid tilting the pelvis or arching the back.
Lie on your stomach, arms stretched forward, palms and forehead down. Keep the pelvis anchored to the mat for stability, toes pointed, inner thighs pressed together, squeeze the glutes. Shoulder blades stay anchored down the back. Lift arms, legs, chest, and head up and hold. Alternate lifting right arm/left leg and left arm/right leg without touching the mat. Count slowly from 1-30 as you swim, lifting higher and reaching longer with each progressive count. Breathe normally... READ MORE