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Do these 5 Pilates moves at home and use up more calories than running

If you depend only on hardcore cardio sessions for weight loss, then give Pilates a try and feel the difference. The great thing? That can be done them in your own home.

5 Pilates moves at home and burn more
Nikita Bhardwaj | Image Courtesy: Shutterstock

The better you manage or pace increase your exercise, the greater number of weight you can expect to lose.

Before but here’s breaking it to you, We’re pretty sure you’ve heard this one: this is among the most frequent fat loss myths. That’s why first thing that goes to your mind when you think of weight loss is running or some HIIT module.

A simple Pilates regime can shed more calories than your regular running. That is but the fact.

In fact, Ruchika Rai, a Mumbai-based women’s fitness and health coach along with the founder of the combat yogini programme states that the slower you move, concentrating your muscles while exercising, the more effective fat loss results you will definitely get.

And Pilates is all about that.

Maybe that’s why from A-list stars like Alia Bhatt and Sara Ali Khan on the leading fitness coaches in India, everyone absolutely loves this fitness routine.

In fact, according to a study published in The Journal of Sports Medicine and Physical Fitness, Pilates is one of the best fitness routines that will not only work on your weight loss goals effectively but it will also keep you away from joint injuries.

Another study published in the Journal of Exercise Nutrition & Biochemistry, claims that 8-week of Pilates shows major improvement in obese people.

But that happen to be these Pilates exercises that will hit the right areas and enable you to lose fat faster? Well, let’s learn.

Allow me to share the five best Pilates exercises you can do at your home to shed maximum calories:

1. Pilates push-up

Well, warm-up can also be essential in Pilates. This one will never just focus on your upper arms and body however it involves your core and legs too.

This is the way you need to do it – Stand straight and lift your arms upwards. Now bend down, crawl together with your palm and get in a push-up position. Now do the push-up. Do five repetitions, crawl back, stand straight, and relax.

2. Swimming

Everybody knows some great benefits of swimming. Sadly, we don’t gain access to a swimming pool today but to do this Pilates move we don’t actually need one. Swimming move is definitely the fast solution that can give your chiseled back as well as a well-toned butt.

This is how you are doing it – Lie down on the floor (your chest touching the ground). Now lift your hands, upper chest, and legs. Now, move your arms how you will move them when freestyle swimming, and flutter your legs without touching them on a lawn. Count till 20 and after that relax.

3. V-ups

This pose can be a fat killer, particularly in your abdomen area. It works on the entire muscle group at once. That’s the best part. But for those who have lumbar region issues then we would not recommend you to consider it.

This is how you do it – Lie down on to the floor (your back touching the surface). Now, you should make a ‘V’ by lifting your legs up and simultaneously, lifting your torso. Once your body has formed the ‘V’, just hold that pose for five seconds and relax. Now repeat again! Do 10 such repetitions four times.

4. Plank Jacks

No more love handle blunder if you do this Pilates move daily. It really works wonderfully well on the core and oblique giving you the flat tummy you always desire.

This is how one does it – Get in a high plank position. Now how you will move your legs in jumping jacks you need to move them here in the same fashion. So, basically, your legs will move sideward and then they will come back in. First of all doing at the very least 25 reps and four groups of plank jacks.

5. Swan pose

Well, it seems similar to the cobra pose that’s completed in yoga but there is a minor difference which helps you stretch more and burn calories.

This is how you do it – Lay down on to the floor (with the chest touching the soil). Now raise your upper body with the aid of the hands and extend backward (up to you can). Your legs will stay wide apart and touch a floor. Keep inhaling and exhalingfeel and exhaling the stretch inside your muscles. Hold this pose for 10 seconds after which slowly come down and relax.

So, there you go ladies.

Also, you need to understand that Pilates is focused on moving the body within a certain way that you feel the maximum contraction with your muscles. The greater number of your own muscles contract, the better weight you are going to lose. You need to stay focused and give everything to have the right pose.

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