PILATES MOVES TO ENERGIZE YOUR LIFE
October 15, 2024Pilates for Hiking – Strength, Mobility, and Balance for Peak Performance
October 21, 2024With summer just around the corner, it’s time to focus on getting your body ready for beach days. One of the best ways to achieve that toned, beach-ready look is through Pilates. Known for its ability to target the abs, hips, waist, and thighs, Pilates is a fantastic way to tone your body and boost your confidence. As Joseph Pilates famously said, “In 10 sessions, you’ll feel better, in 20 sessions, you’ll look better, and after 30 sessions, you’ll have a completely new body.”
In this article, we’ll explore some highly effective Pilates exercises to help you achieve that bikini-ready body, plus some bonus moves for those looking to engage in fun beach activities like volleyball, swimming, and paddleboarding.
Why Pilates is Perfect for a Bikini-Ready Body
Pilates is renowned for its ability to sculpt and tone the body, particularly targeting core muscles like the abdominals, obliques, and glutes. These are the key areas you’ll want to focus on when preparing for beach days. By incorporating Pilates into your routine three to four times a week alongside other forms of exercise, you’ll see significant results in both strength and appearance.
Pilates Moves to Tone Your Abs, Hips, and Thighs
Let’s dive into some of the best Pilates exercises that will help tone your body for summer:
1. The Hundred
A classic Pilates exercise, The Hundred is great for warming up your core and increasing circulation.
- How to Perform: Start by lying on your back and lifting your legs at a 45-degree angle. Lift your head, neck, and shoulders off the mat while extending your arms forward. Pump your arms up and down vigorously while inhaling for five counts and exhaling for another five. Repeat this for 100 pumps.
2. Single Leg Circles
This exercise stabilizes the pelvis and strengthens your thighs and hips, essential for achieving toned legs.
- How to Perform: Lie on your back and lift your right leg towards the ceiling. Keep your core engaged as you circle your leg clockwise eight times, and then counterclockwise eight times. Repeat with your left leg.
3. Criss-Cross
The Criss-Cross targets your obliques, helping to slim your waistline for that hourglass shape.
- How to Perform: Lie on your back with your knees pulled into your chest. Place your hands behind your head and lift your head, neck, and shoulders off the mat. Extend one leg straight out while rotating your upper body towards the bent knee. Alternate sides, completing 8-10 reps.
4. Side Leg Lifts
Side leg lifts are excellent for toning your hips and thighs, two key areas that contribute to a sculpted beach body.
- How to Perform: Lie on your side with your legs slightly forward. Lift your top leg a few inches, turn your toes toward the ceiling, and circle your leg forward eight times, then backward eight times. Repeat on the other side.
5. The Roll-Up
This move helps stretch and strengthen your spine and core.
- How to Perform: Lie on your back with your legs together and your arms overhead. Inhale as you bring your arms forward and lift your upper body off the mat, reaching toward your toes. Exhale as you roll back down slowly, vertebra by vertebra. Repeat 5-8 times.
6. Swan Dive
The Swan Dive strengthens the back muscles, improves posture, and opens the chest—perfect for standing tall on the beach.
- How to Perform: Lie on your stomach with your arms by your sides. Lift your torso and legs off the mat while extending your arms forward by your ears. Lengthen from your fingers to your toes, then lower back down. Repeat 3-5 times.
7. Shoulder Bridge
An excellent move for targeting the glutes and hamstrings, which are crucial for achieving a toned lower body.
- How to Perform: Lie on your back with your knees bent and feet flat on the mat. Press into your heels and lift your hips off the ground, forming a straight line from your shoulders to your knees. Lower down slowly and repeat for 8-10 reps.
Pilates for Beach Activities: Enhance Your Performance
If you’re planning to engage in beach activities like volleyball, swimming, or paddleboarding, these Pilates moves will not only tone your body but also improve your athletic performance:
1. Paddleboarding: Swan and Side Kick Kneeling
To achieve better balance on a paddleboard, it’s crucial to strengthen your core and back.
Swan: This move targets your back extensors, helping you stabilize your core while paddleboarding.
Side Kick Kneeling: This move strengthens your torso and glutes, improving your balance and coordination on the board.
2. Frisbee Toss: Criss-Cross and Saw
When playing frisbee, you need strong obliques and the ability to rotate your torso quickly.
Criss-Cross: Engages your obliques and strengthens your rotation, making it easier to catch and throw.
Saw: Increases spinal rotation and strengthens your abdominals, ensuring you can reach for those high-flying frisbees.
3. Swimming: Swimming and Push-Up
Whether you’re swimming laps or just enjoying the water, these exercises will help you move efficiently.
Swimming: This Pilates move mimics the swimming action, strengthening your back and increasing spinal extension.
Push-Up: This classic exercise strengthens your chest and triceps, giving you the upper body stamina needed for strong strokes in the water.
4. Beach Volleyball: Side Bend and Shoulder Bridge
For beach volleyball, a strong core, flexible shoulders, and powerful legs are essential.
Side Bend: Targets your obliques, helping you build the strength to spike and dive for the ball.
Shoulder Bridge: Strengthens the hamstrings and glutes, allowing you to squat deeper and jump higher during games.
Bonus: Pilates for Beach Stamina and Strength
Carrying coolers, walking on sand, and jumping waves all require core strength and stability. Here are a few Pilates moves that can help you prepare for those summer challenges:
1. Walking in the Sand: Side Kicks Series
Walking on uneven surfaces like sand requires strong hips and core stability. The Side Kicks Series helps you develop both.
2. Carrying a Cooler: The Hundred and Leg Pull Front
Carrying a cooler full of snacks and drinks can be a workout in itself. The Hundred builds breath control and strengthens the abs, while Leg Pull Front works the hip extensors and shoulder girdle for better trunk stability.
Conclusion: Keep Moving and Have Fun!
Pilates is not only a fantastic way to tone your body and get ready for summer, but it’s also a fun way to stay active. By incorporating these exercises into your regular routine, you’ll be able to enjoy your time at the beach with confidence, whether you’re walking in the sand, playing volleyball, or simply relaxing by the water.
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FAQs
1. How often should I do Pilates to see results?
You should aim to do Pilates 3-4 times a week in addition to other workouts for best results.
2. Can beginners do these Pilates exercises?
Yes! Many of these exercises can be modified for beginners, making them accessible to all fitness levels.
3. What equipment do I need for these Pilates moves?
Most of these exercises require no equipment, just a mat and some space to move.
4. How long will it take to see changes in my body with Pilates?
With consistent practice, you can start noticing changes in as little as 10 sessions.
5. Can Pilates help with weight loss?
While Pilates is primarily a toning and strength-building workout, it can help support weight loss when combined with a healthy diet and other forms of exercise.