A healthy and fit body results from a good workout routine and a balanced diet. But most people think only strength training or cardio can help them achieve their fitness goals. However, another workout can give you a toned body—pilates.
Pilates is a low-impact exercise that can help strengthen your core muscles and improve your posture. It increases your flexibility and balance. It is a mix of Yoga and ballet, and Joseph Pilates created it in the 1920s. This workout is ideal to avoid injuries while working out.
Pilates is the best workout for you if you want to tone your muscles at home. Here are the best at-home pilates exercises that can help give you lean muscles.
1. Roll-Ups
Pilates Roll-Ups are a great way to work your abs and get a full range of motion for your spine. They strengthen your core, as well as your back and shoulders. Make the surface extra cushiony by layering area rugs or a thick mat on the floor. It will help you to avoid any injuries.
To do a Pilates Roll-Up, start lying on your back with your legs extended in front of you and your arms reaching overhead. As you exhale, slowly peel your spine off the floor and reach your arms forward as you roll up to a seated position. Inhale as you reverse the move and roll back down to the starting position. Do three to five reps.
2. Pelvic Tilts
Pelvic tilts are a great way to work your abs and get a full range of motion for your spine. They strengthen your core, as well as your back and shoulders. To do a pelvic tilt:
- Start lying straight on your back with your knees bent and your feet flat on the floor.
- As you exhale slowly, tilt your pelvis up and squeeze your glutes.
- Inhale as you release the move and return to the starting position.
- Do three to five reps.
This exercise is great for beginners and can be done anywhere, anytime. It is a perfect way to start your day or wind down before bed.
3. Bridge Pose with Leg Lift
This is another great move for toning your entire body, especially your butt, hamstrings, and core. To do a bridge pose with a leg lift, lie flat on your back, your feet on the ground, and your knees bent. Place both of your arms at your sides, palms down. Press your feet and heels into the ground as you lift your hips and butt off the floor. Keep your core engaged and breathe steadily as you hold this pose for five to eight counts.
To make a move more challenging, lift one leg off the ground and hold it in the air for a few seconds before returning it to the ground and repeating on the other side.
4. Side Plank with Leg Lift
This pose is a great way to work your entire body, especially your core and obliques. To do a side plank with single leg lift:
- Start in a plank position on your right side, with your feet stacked on the other and your right elbow directly beneath your shoulder.
- From here, exhale as you lift your hips and left leg up toward the ceiling, keeping your core entirely engaged and your body straight from head to toe.
- Inhale as you lower back down to the starting position.
- Do six to nine reps on each side.
But it’s better to layer the floor of your pilates studio or room with large area rugs to make the surface softer and more comfortable. Although a mat provides extra comfort and cushioning, this exercise is unnecessary.
5. Pilates Scissor
This move helps to tone your obliques and tone your waistline. To do a Pilates scissor:
- Lie straight with both legs slightly in the air and your head and shoulders completely off the ground.
- Hold your right ankle tight as you lower your left leg toward the floor.
- Keep your abs engaged and switch legs, holding your left ankle as you lower your right leg.
The scissor pose is a great alternative to traditional crunches because it works your obliques, which are the muscles on the sides of your abs. This pose is also a good way to get rid of love handles.
6. Pilates Swan
The Pilates swan is a great move for toning your upper back and shoulders. To do the Pilates swan, start in a plank position with your hands directly under your shoulders and your feet hip-width apart. Keeping your core engaged, sweep your arms overhead and arch your back, looking up at the ceiling. Return to the basic position and repeat for eight to 12 reps. The swan pose also benefits your arms, chest, and core. It is one of the best at-home Pilates exercises for lean muscles. You can make it more challenging by holding a dumbbell in each hand.
7. The Hundred
The hundred is a classic Pilates move that works your abs, arms, and legs. To do the hundred:
- Lie straight with your knees slightly bent and your feet flat on the floor.
- Place your palms on the floor beside you.
- As you inhale gently and slowly, lift your head and shoulders off the floor and pump your both arms up and down for seven counts.
- As you exhale, curl your head, neck, and shoulders off the floor and continue pumping your arms for five counts.
- Inhale and hold for one count.
- Exhale as you lower your head and shoulders back to the starting position.
- Repeat for eight reps. This exercise can be a bit challenging, so if you need to, modify it by keeping your knees bent and only lifting your head and shoulders off the floor.
8. Toe Taps
Toe taps are a simple but effective move that works your abs, hips, and thighs. To do toe taps:
- Lie straight with your knees bent and your feet flat on the floor.
- Place your hands on the floor beside you.
- As you inhale slowly, gently lift your head and shoulders off the floor and tap your right toes on the floor.
- Exhale as you lower your head and shoulders back to the starting position.
- Repeat with your left foot.
- Continue alternating for 16 reps total.
It also tones your calves, so don’t be surprised if you feel this move in your lower legs.
9. Teaser
The teaser pose is a challenging move, but it’s worth the effort. It works on your abs, and also strengthens your back and improves your posture. To do the teaser pose:
- Lie straight with your knees bent and your feet flat on the floor.
- Place your hands on the floor beside you.
- As you inhale slowly, slightly lift your head and shoulders off the floor.
- Exhale as you lower back down.
- Repeat for 16 reps.
It is also called a core crusher as it targets your entire core. Doing this regularly will give you a toned and fit body.
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Summing Up!
Consider trying pilates if you’re searching for a method to get in shape that isn’t hard on your body. Pilates helps to tone your entire body, improve your flexibility, posture, and strength. Pilates is definitely worth considering if you’re looking for an exercise that can be done in the comfort of your home, on a soft surface, without any expensive equipment. And if you need a rug to make your pilates area more comfortable, RugKnots has some great options that add extra cushioning and support. So what are you waiting for? Get started on your journey to a leaner, fitter body today!