New Delhi. To lose weight and get a toned body, people often consider lifting heavy weights or running on a treadmill for hours as the only solution. But if you want to strengthen the deep core muscles of the body without putting excessive stress on the joints, Pilates is an extremely effective workout method. Pilates accelerates the body's metabolism, increases flexibility and speeds up the fat burning process by making the muscles of the entire body lean (Lean Muscle Mass). The 5 best and most popular Pilates exercises for weight loss and core strengthening: 1. The Hundred 'The Hundred' is the classic and most basic warm-up and fat-burning exercise in Pilates. It activates the core and rapidly increases lung capacity and blood circulation. How to do: Lie straight on your back on the mat. Bend legs into tabletop position in the air (knees at a 90-degree angle), or extend them straight at a 45-degree angle for more intensity. Lift the head, neck and shoulders slightly off the ground and place both hands parallel to the hips, 2-3 inches above the ground. Now pump your hands lightly up and down. Take a deep breath in (Inhale) for 5 counts and exhale (Exhale) for 5 counts. Repeat this cycle 10 times (100 pumps total). Benefit: It deeply targets the abdominal muscles (Rectus Abdominis) and burns calories fast. 2. Criss-Cross / Bicycle Pilates: This exercise is considered most effective for reducing the fat of the love handles and obliques. How to do: Lie on your back and place the fingers of both hands lightly on the back of the head (do not put pressure on the neck). Lift both legs into tabletop position. Exhale as you rotate the torso to the right and bring the left shoulder toward the right knee, while simultaneously extending the left leg straight ahead. Inhale and come to center and then repeat the same process on the other side (right shoulder towards left knee). Do this 12 to 15 times on both sides at a controlled pace. Benefit: Helps in reducing waistline and toning the side muscles of the abdomen. 3. The Roll-Up The Roll-Up is many times more effective than normal sit-ups because it uses complete control and strength of the muscles rather than momentum. How to do: Lie down on the ground with your legs straight and keep your hands straight behind your head. While inhaling, raise your hands towards the ceiling. While exhaling, contract the abdominal muscles and slowly lift the spine vertebra by vertebra. Sitting completely, bend forward and try to touch the toes (the shape of the back should be like a C-curve). While breathing, slowly come back to the lying position in the same controlled motion. Repeat this 6 to 8 times. Benefit: It reduces upper and lower abdominal fat and improves the flexibility of the spine. 4. Plank Leg Lifts (Plank with Leg Lifts) Plank tests the strength of the entire body. When leg lifts are added to this, it challenges both the lower body and core simultaneously. HOW TO DO: Come into a strong plank position on forearms or palms down (shoulders are in line with wrists and body is in a straight line from head to toes). Keep the core tight. Now while exhaling, raise your right leg 6-8 inches above the ground. While lifting the legs, keep the hips stable and do not let them rise up. Wait for 2 seconds and lower the leg. Then repeat the same with the left leg. Do 10-12 times with each leg. Benefit: Very helpful in reducing fat and tightening the core as well as glutes (hips) and hamstrings. 5. Swimming (Pilates Swimming) This exercise targets the posterior chain of the body i.e. back, hips and thighs and corrects the balance of the spine. Method to do: Lie down on your stomach and stretch both arms and legs straight. While exhaling, lift the head, chest, arms and legs slightly above the ground. Now lift the right hand and left leg together a little more. Immediately change to the opposite direction—raise left arm and right leg (as if swimming in water). Continue this motion for 30 to 45 seconds while breathing rhythmically. Benefit: Reduces back fat, improves posture and provides relief from back pain. Important tips to keep in mind while doing Pilates: Breathing technique (Pilates Breathing): Control of breathing is very important in Pilates. Always take a deep breath through the nose and exhale through the mouth at a controlled pace. Quality vs. Quantity: In Pilates, more important than the number of repetitions (reps) is how precise and controlled the movement is. Do not do any exercise suddenly. Dietary balance: Adopt a calorie deficit diet rich in protein, fiber and balanced nutrients along with Pilates, so that the speed of fat burning can be doubled. Practicing these 5 Pilates exercises 3 to 4 days a week will not only reduce excess weight, but will also make the body strong, flexible and toned.
