Pilates is an incredible workout routine that focuses on building core strength, flexibility, and overall body control. When paired with cardio, these exercises can provide even more benefits. The key to mastering Pilates is focusing on your breath and engaging the abdominal muscles. Below are two essential Pilates exercises to elevate your routine and improve both your core strength and flexibility.
1. Open Leg Balance: Strengthen Your Core and Improve Flexibility
This Pilates exercise is often also seen in yoga, with slight variations in breathing patterns. It targets the core and legs while also improving flexibility.
How to Do It:
Start by sitting upright with a straight spine, legs extended to about shoulder-width apart.
Lift your legs to form a 45-degree angle with the floor, keeping your ankles within reach of your hands.
If you feel resistance in the leg muscles, avoid pushing too hard. Instead, focus on stretching the muscles gently and then try again.
Place your hands on the insides of your legs, grabbing your ankles while keeping your shoulders relaxed.
Engage your abdominal muscles, making sure to notice the difference between relaxing and tightening your abs during each breath.
Hold the position with your abdominal muscles contracted for a count of 10 (5 for beginners) or 15 for advanced practitioners.
Return to the starting position by bending your knees and lowering your legs gently.
Repeat this exercise 3-4 times.
This exercise is excellent for targeting the core, improving flexibility, and enhancing balance.
2. Pilates Push-Up: A Core-Focused Variation of the Traditional Push-Up
The Pilates push-up offers a unique twist on the traditional push-up, emphasizing breathing and body alignment to strengthen the core and arms.
How to Do It:
Begin standing tall, then bend forward at the waist with your hands close to the floor.
Walk your hands out to a push-up position, keeping your body in alignment.
Pause in the push-up position with your arms extended, holding yourself off the floor. Exhale deeply during this phase.
Straighten your legs so that your body remains nearly parallel to the ground.
Inhale as you lower yourself into a push-up, ensuring your elbows remain close to your body (as opposed to flaring outward).
Exhale as you push yourself back to the plank position.
Inhale as you walk your hands back to the bent-over stance.
Exhale when returning to the standing position.
Repeat this for 5 repetitions.
The Pilates push-up is great for improving core stability, strengthening the upper body, and refining your push-up technique.
Conclusion: Elevate Your Pilates Routine for Maximum Core Strength and Flexibility
These two Pilates exercises—Open Leg Balance and the Pilates Push-Up—are excellent additions to any workout routine, especially for those looking to build core strength and flexibility. By focusing on your breath and engaging your abdominal muscles, you can achieve better control, stability, and overall wellness. Incorporate these exercises into your routine and see the difference they make in your core strength and flexibility.