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This Pilates instructor shared an exercise that people can do at home to get a stronger core, a tighter waist, lifted glutes, toned arms and better posture.
News18
It might feel like pilates is a new exercise that is getting a lot of attention in the last few years; however, it was invented in the 1920s. It is a low-impact exercise system that builds full-body strength, corrects posture, and enhances flexibility. PIlates focuses on breathwork, precise movements, and deep core activation, and it also supports muscle tone, relieves back pain, and helps prevent injury.
While pilates can be done on the reformer, there are also very exercises that can be done at home without any extra equipment. Pilates instructor Cat, who has been working in the industry for the past 20 years, took to Instagram to share an exercise that people can do at home to get a flat stomach and a snatched waist.
Sharing a video on Instagram, ahe wrote in the caption, “After 20 years teaching Pilates, this is still the ONE exercise I give my runway models to do almost every day for a full body workout. It strengthens the deep core, flatten the stomach, tightens the waist, lifts the glutes, tones the arms and improves posture all at the same time.”
She went on to add, “Because the movement is performed on the roller, the body has to stabilise through the deep core while keeping the pelvis steady. This helps switch on the transverse abdominis (your deep corset muscle) while also strengthening the glutes, shoulders and postural muscles together.”
While she demonstrated how to perform this workout step by step, the pilates instructor also advised viewers on the ideal repetitions.
- Opposite arm + leg bridge x15 each side
- Repeat 4 rounds
- Take 4 deep breaths between each set”
Sharing variations and ease of access, she added, “I’m using 1kg hand weights (2.2lb) and 1kg ankle weights here, but this can absolutely be done without weights and still burn.”
Place a yoga mat on the ground. Now, add a roller under your shoulder blades, and if you want to add weights, now is the time to do it. Then place your legs higher and put your toes on the mat at a 90-degree angle. Then lift your left leg straight up in the air along with the opposite right arm. Bring your left leg up to your stomach and touch your knee with the finger of your right hand. Repeat this 15 times. Then switch your arm and leg and repeat 15 times again.
She concluded by offering an alternative for those without equipment and emphasised proper form. “No roller? Just roll up two towels and place them under your spine instead.”
“Move slowly, keep the ribs soft and focus on long controlled exhales to keep the deep core connected,” she advised beginners.
About the Author
Abigail Banerji is a Senior Sub Editor with News18’s English desk. She brings 6 years of experience across both print and digital newsrooms, spanning editorial planning, reportage, copy editing, conte…Read More
