6 pilates workouts to finish off 2021 with a bang!
The new year is rushing in, and so is the pressure to start it on a good note. While you may be setting fitness goals for the upcoming year, how about ending the year 2021 with a bang? Well, athlete and pilates expert, Ayesha Billimoria is doing the same. The ‘fit girl’ took to her Instagram handle to share 6 Intermediate mat pilates workouts that you can do from the comfort of your home!
Ayesha, who keeps sharing fitness motivation videos on Instagram, is a delight to watch in this workout video too. She demonstrated six pilates workouts for her followers to practice. Ayesha added a dash of fun to these workouts by doing them on a beach while soaking the sun.
Don’t believe us? Watch her for yourself:
Ayesha Billimoria shared her post with a motivating caption that read, “Intermediate Mat Pilates workout for those who want to finish the year strong. These 6 exercises can be done as a full core workout either after a run or as a stand alone program.”
Here are the 6 workouts that Ayesha Billimoria suggests for a fit and improved you in the upcoming year!
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Straight leg cycle crunches
(30 Reps X 3 Sets)
When done correctly, the bicycle crunch works your abdominals and obliques.
Here’s the step by step guide to do it:
- Lie straight on your back on the mat.
- Press your lower back into the floor and keep your legs straight.
- Place your hands behind the head, interlacing fingers while keeping your elbows wide.
- Bring your legs up, as you lift shoulder blades off the floor.
- As you straighten your left leg out and lift it at about a 45-degree angle, turn your upper body to the right.
- Repeat the same on the other side.
2. Full plank to half
(10 Walks X 3 Sets)
When done correctly, this workout can improve the strength around the shoulder, trunk and neck.
Here’s the step by step guide to do it:
- Position yourself with elbows bent and resting under the shoulders.
- Lift the hips up in line with your shoulders, drawing in the core muscles to support your back.
- Now extend both knees to progress onto a full plank.
- Do not sag down your back as you hold this position.
3. Straight leg pulse
(12 Each side X 3 Sets)
Known to work on your glutes, this workout is easy to do.
Here’s the step by step guide to do it:
- Go down on all fours on a mat. Flex your feet and straighten one leg out behind you.
- Keeping your foot flexed and core engaged, lift your straight leg up toward the ceiling. Feel your glutes working and not your low back.
- Lower the leg down just a little and pulse it back up to full extension. Do not lower all the way back down. Lift and pulse your leg almost 8 times.
- Make sure to keep your hips square to the ground as you pulse. Repeat the same with the other leg.
4. Table top straight leg drop
(15 Drops each side X 3 sets)
This workout challenges the transverse abdominis muscle, which builds strength and stability in your abs and back.
Here’s the step by step guide to do it:
- Start by lying flat on your back on the mat with knees bent.
- Raise one leg. Bend your knee at 90 degrees.
- While with the other leg, lift it up to the ceiling and drop.
- Inhale and exhale while holding the position for over 10 seconds.
- Repeat the same with the other leg.
5. Knee drops in table top
(30 Reps X 3 Sets)
This workout is a game changer for stubborn thigh fat.
Here’s the step by step guide to do it:
- Start by going on all fours. Straighten your back.
- Try to lift your knees a little by shifting your body weight on your toes.
- Lift the left knee by keeping it perpendicular to your body.
- Now, bring it back to the ground and repeat the same on right.
6. Cycling crunches
(50 Cycles X 3 Sets)
The cycle crunch is excellent for activating your upper abdominal muscles. It works well on abs and core.
Here’s the step by step guide to do it:
- Start by lying flat on your back.
- Lift your shoulder blades off the ground
- In the cycle motion, extend and bend your legs.
- Tap your thighs with your hand as you extend your legs. This will engage your arms in the workout.
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