This Pilates workout works on all abdominal muscles, flattens the stomach, fights knee and hip pain, burns fat, and strengthens the muscles.
Everyone, particularly women wants to feel lean, and this has led to most people embarking on many different ways and steps that help in fat burning.
Biologically speaking, fat burning refers to the use of fatty acids for fuel unlike glucose in the human body.
Accumulation of fat in the body may result in a bigger tummy and also obesity.
Pilates workouts are essential in fat burning because these steps work on all abdominal muscles, flattens the stomach, fights knee and hip pain helps to lose weight and focuses on toning of the muscles.
It is, therefore, necessary to constant practice less expensive and simple Pilates workouts as a beginner to prevent injuries.
Fat Burning Pilates Workout
Simple movements help one understand the basics of Pilates workouts and also understanding one’s body. The next mix and match Pilates workouts can help in fat burning.
1. Double-Leg Stretch
This Pilates workout is one of the best in relieving arthritis pain. The move is good for most common types of arthritis. The reason for this is that it enhances flexibility thus minimizing stiffness and restoring free movement of the joints.
- Double-leg stretch involves lying with your face up.
- Raise your shoulders slightly and engage your abdomen to provide support to the lower back.
- Stretch your hands and lift your legs ensuring they are at a 45-degree angle from the floor.
- Move your knees close to the chest and hug them with the arms.
For modification of this move, always keep your legs at 90 degrees angle and allow the foot to rest. Double leg stretch becomes efficient if done for 10 to 15 times.
2. Pelvic Tilt
Pelvic tilt is a move for individuals with rheumatoid arthritis. The reason is that this move keeps the spine in a neutral position allowing relaxation of the back.
- While in a neutral position, inhale deeply to move the tailbone towards the floor thus creating space between the floor and the spine.
- Exhale to raise the tailbone, pulling the navel towards the spine hence eliminating the space in between.
- Repeat this move with the next breath for several times.
The bridge is a move that practiced together with the pelvic tilt.
- Start with lying in a neutral position. Inhale to prepare your body for this move.
- While exhaling, perform a pelvic tilt move and roll up the spine keeping the shoulders at an angle of elevation.
- Inhale again and pause while at the top then exhale to roll the spine down.
The bridge is beneficial in maintaining the flexibility of the spine.
4. Leg Circles
Leg circles are useful because they stabilize the pelvis as well as lubricating the hip joint. Continuous stretching strengthens the hip and upper leg muscles.
- First, lie on your back with one leg extending out on the floor.
- Extend the other leg to almost 90 degrees then modify this move by bending the knee.
- Keep the body still and try to feel the upper thigh bone rotate around the hip socket. Rotation of the hip socket enables pain relief for individuals with arthritis.
- Always inhale whenever you start a circle and exhale as you finish.
It is advisable to do leg circles 5 to 8 times.
5. Side Teaser
Here’s how to perform this exercise:
- Start by lying on your right side while supporting the body with the right hand.
- Rotate the hips to lift your legs as high as possible from the floor.
- Return to the starting position with ease and repeat on the left side.
- Five moves per side are highly recommended.
6. Toe Dip
This Pilates exercise aims at minimizing stress in the joints thus reducing pain for arthritis sufferers, so it is good for the common types of arthritis.
- First, lie on your back with legs up and bent at 90 degrees.
- Ensure your thighs are straight up, and the back side is parallel to the floor.
- With your palms down, rest your hands beside your sides. Ensure you pin your back towards the floor.
- Lower your left limb for a count of two. As you inhale, move the hip and dip your toes to the floor.
- Raise the leg to the starting position for another count as you exhale.
- Repeat with your other leg and keep on alternating until you do 12 reps each leg.
7. Side Leg Series
The move requires ten kicks accompanied by 15-20 circles in each direction per side.
- Lie on your left side and create a kickstand by bringing your feet slightly to the front of your hips.
- Raise the other leg to hip height and kick back and forth.
- Always maintain body stability and pointing of the toes.
In addition to the above Pilates moves, others involve Neutral Pelvis Stability Series, Swan and Kneeling Side Kick.
This Pilates workout plays an essential role in burning fat and also reducing pain in individuals suffering from arthritis.
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