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5 Minute Pilates To Firm Up

2017-02-20 ShanghaiWOWeng



At first glance, a Pilates studio might look like a medieval torture chamber, with strange straps and metal springs hanging from padded platforms called a "reformer.” In reality, Pilates is a form of exercise that aims to develop flexibility, good posture, strength, and balance all at the same time.


While some Pilates classes utilize special machines, mat sequences only require your bodyweight, so they're easy to replicate at home and still reap the same benefits. 


We asked Xiaoxiao from My Soul (Fuxing Park & West Nanjing Road) to pick some of the best moves for a fast, yet challenging workout at home you can complete in under 10 minutes.


Before you start, follow these top tips:


1. For each exercise, make sure you inhale and exhale throughout. When you exhale think of blowing hard through a straw, that forced exhale engages your core muscles.


2. Quality over quantity! Focus on the precision and quality of each move, rather than trying to do a high number of reps. Stick between 8-12 reps of each exercise.


3. Smile and remember to have fun!


Let’s get to it!


1. Bridging


This gentle, yet challenging exercise is a great way to start the workout. It’s designed to improve spinal mobility, body awareness, posture and hip mobility, while strengthening the hamstrings. 



2. Mermaid


Next up, the Mermaid is a continuation from the last exercise and further improves spinal mobility, this time, into lateral extension and rotation. Shoulder alignment is important in this pose so practice goof form instead of pushing yourself to complete the movement.



3. Dart


Now that we’re feeling a little warmer, we can move into some more strenuous exercises. The Dart improves thoracic mobility and strength, core strength, and is a great way to tone the arms. Try holding the arms reaching forwards for an extra challenge.



4. Side Lying


The lateral side of the body is often neglected in traditional workouts. Counter this by lying on your side and performing the following leg movements to improve body awareness, trunk stability and hip mobility.



5. Side-To-Side


Finally, finish off the workout with a deceivingly challenging set of side-body twists. While lying on your back, roll the pelvis and legs to each side to improve spinal mobility into rotation, rib mobility, posture. If you play sports, this exercise will help you stay strong and supported during twisting movements. 



6. Standing Roll Down



Purpose: this exercise improves spinal mobility in exion from the head and pelvis, (gravity assisted then resisted exion) hamstring length, posture


If you’ve enjoyed this short workout and would like to find some of the best Pilates classes in the city, be sure to check out My Soul who are now a proud host site of Polestar Pilates. (http://www.polestarpilatesasia.com) 


If you wish to inquire about the details of both training and regular Pilates practice scan the QR code below.



My Soul


Address:Fuxing Park Studio: 99 Yan Dang road, 2nd floor

West Nanjing Rd Sudio: 奉贤路218号3&4 楼


 Contributing Author        

Xiaoxiao is one of the first senior teachers since My Soul Pilates was established, She was certified by the 500 hours Yoga Alliance. She also studied Muscle Energy Techniques in Hong Kong at the Institute of Holistic Healthcare. In 2012, she studied Pilates and obtained a Polestar Pilates Training certificate. In 2014, she became a Mentor of Polestar Pilates, and in the same year she passed the Pilates Method Alliance (PMA) exam and was the third Chinese Pilates teacher got accredited by PMA. In 2015, she took classes of Thomas Myers, a movement and manual therapy professional, and she has been studying Kinesis Myofascial Integration since then. 


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