Going to the gym for a workout has taken a hit due to COVID-19. As the saying goes “Tough times call for Tough measures”, no wonder during this difficult time it is of utmost importance for us to be safe and keep our mind and body healthy. We have switched from visiting gyms and studios, to the online classes. People have started taking their mental and physical health seriously.
With that said, what else can be better than Pilates to work on your physical and mental health. Pilates has been around for a long time and is considered to be a full-body workout with a focus on strengthening the core, attaining flexibility, and building muscle strength. Working out at home alone can be challenging and so to get you started, you should try these workouts mentioned below.
Scissor kick
Works on: Legs and Abs.
Steps:
- Lay face-up on the mat with your legs and arms extended.
- Lift your shoulder and upper body. Lift your right leg and bring it toward your upper body but keep your lower back pressed firmly on the mat.
- Use your hands to hold your leg for 2 seconds and release it. Switch the leg and repeat the same action.
- You can do this while resting your hands on the mat too.
Reps: 2 sets of 12-20 reps.
Kneeling Superman
Works on: Shoulders, Glutes and Abs.
Steps:
- Start with a Plank position with your knees bent and arms aligned with your shoulder.
- Engage the core. Extend your left leg from the mat and lift it. Your extended leg is parallel to the mat. At the same time, leave your right hand in front and extend it.
- Get back to the starting position and repeat the same actions now with your right leg lifted and left hand extended in front of you.
Reps: 2 sets of 10 reps
Bridge
Works on: Glutes
Steps:
- Lay face-up on the mat with your legs extended.
- Rest your hand on your sides with palms flat on the mat. Bend your knees and lift your hips and thighs to form a bridge.
- This will be your starting position. Now lift your hip towards the sky ,pealing the spine off one vertebrae at a time and come down slowly down and Repeat this action.
Variations – Certain variations may be applied to this simple Pilates workout. One of which is that after making the bridge, lift and extend one of your legs from the bridge position and move it up and down. Repeat with the other leg.
Reps: 10.
Boat Pose with Dumbbells
Works on: Core, Lower abdomen, and Arms.
You’ll need Pair of dumbbells or filled water bottles.
Steps:
- Lay flat facing up on the mat.
- Press your legs together and lift them. Bend your knees 90 degrees to form a tabletop position. Now lift your upper body too. This way your core will be engaged. Maintain form.
- Lift dumbbells in each hand. Open up your arms on your side to be parallel with the ground. Then bend your elbow to bring the dumbbells close to your chest. Repeat action while engaging your core.
Reps: 12.
Now that you have read so far, don’t just stop here. Get those workout clothes and mats ready. Try out these must-try workouts. To assist you in your fitness endeavours, Mindkore Pilates Studio by Megha Kawale has come up with an online Pilates class, with each session ranging less than 60 minutes. So, don’t miss out on this opportunity for Pilates training and make the best use of your precious time.
