You wake up in the morning to clear skies and fresh morning breeze which calls to you for a run in the nearby park. But, does the stay at home guidelines allow us to do that? Unfortunately no, and just like you even we miss those morning runs in the park.
So to make up for missing those calorie-burning runs, we suggest you try these fun standing and plank Pilates exercises . These low-impact, high intensity core-strengthening Pilates routines can take care of your fitness and is loved by every Pilates Instructor for a quick cardio pilates session, that doesn’t affect your energy level or overrun your body;
Step-Ups
Ever climbed the stairs to get to your office or home? Then you know very well what we are talking about here. Step-ups require the same muscle movements and joint mechanics as running or climbing a flight of stairs. It works out your lower abdomen, glutes, thighs, and calves while inducing balance to your feet. Here’s what to do:
- You’ll need a platform to step onto, like an ottoman stool, stairs, or a low clearance bench or a chair.
- Keep your upper body straight as you step on the platform with your right foot. Lift your body and bring your left foot on the platform while maintaining posture.
- Step down with your right foot and then the left. Step on the platform with your left foot and repeat the action for a minute at a medium pace.
Plank Climbers
Running has the most effective cardio results because of full-body engagement. So does this workout from Pilates warm-up training. This exercise engages the core, back, shoulders, glutes, thighs, and everything in between! Just two simple steps;
- Get in a high plank position on your palms. Keep your shoulders aligned to your wrists, legs spread on either side. Make sure your back is straight.
- Bring your knees forward towards your chest, marching each leg at a time, and repeating for 1 minute. Keep the pace slow, so that your spine is straight.
Slider Lunges
Lunges are high impact workouts that target the leg muscles. To ease up its impact Pilates training uses sliders for easy movement. Instead of a slider, you can use paper, a smooth cloth towel, paper plates, or a sock. Here’s how to do it:
- Stand straight with your back and spine aligned. Put a slider under your right foot.
- Slide your right leg backward with just your toes touching the floor.
- Bend your left knee while extending the right foot backward. Making sure your right knee doesn’t touch the ground.
- Bring the right foot back to the starting position while sliding forward.
- Repeat for 30 seconds on each leg.
Pilates plié Squats
Plié squats work on the leg, back, and core. They differ from regular workout squats because here the body weight is on your toes.
- Stand with your feet apart and a strong stance.
- Lower your body to the ground while bending your knees.
- Keep your spine and upper body straight and lift your heels to put your weight on the toes.
- Use your glutes and thighs to stand back up and repeat the same for 1 minute.
Include these exercises in your daily workout routine and you will hardly miss your daily runs. We at Mindkore Pilates Studio in Mumbai understand your resolve to remain fit and healthy while at home. So to help you out with your fitness goals, we are just one click away. Our online Pilates classes are fully packed with exercises focusing on your body’s overall core strength, stability, and mindfulness. The sessions will last only 60 minutes and will be conducted by the passionate Pilates Instructor Megha Kawale and her team.
