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

Published on:2 June 2020, 14:37pm IST
If you depend only on hardcore cardio sessions for weight loss, then give Pilates a try and feel the difference. The best part? You can do them at home.
Nikita Bhardwaj
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Where there is pilates there is major weight loss. Image Courtesy: Shutterstock

The more you run or pace up your exercise, the more weight you will lose. 

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

But the fact is that a simple Pilates regime can shed more calories than your regular running. 

In fact, Ruchika Rai, a Mumbai-based women’s fitness and health coach as well as the founder of the combat yogini programme says that the slower you move, concentrating your muscles while exercising, the better weight loss results you will get. 

And Pilates is all about that.

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

pilates
Go for Pilates for better psychic and health. Image courtesy: Shutterstock

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 which are these Pilates exercises that will hit the right areas and help you lose weight faster? Well, let’s learn.

Here are the 5 most effective Pilates exercises that you can do at your home to burn maximum calories:

1. Pilates push-up
Well, warm-up is also important in Pilates. This one will not just work on your upper body and arms but it will involve your core and legs too.

This is how you do it – Stand straight and raise your arms upwards. Now bend down, crawl with your palm and go in a push-up position. Now do the push-up. Do five repetitions, crawl back up, stand straight, and relax.

2. Swimming
We all know the benefits of swimming. Sadly, we don’t have access to a pool right now but to do this Pilates move we don’t really need one. Swimming move is actually the magic pill that will give your chiseled back and a well-toned butt.

This is how you do it – Lie down on the floor (your chest touching the floor). Now lift your hands, upper chest, and legs. Now, move your arms the way you move them when freestyle swimming, and flutter your legs without touching them on the ground. Count till 20 and then relax.

3. V-ups
This pose is a fat killer, especially in your abdomen area. The best part is that it works on the entire muscle group at once. But if you have lower back issues then we would not recommend you to go for it.

This is how you do it – Lie down on the floor (your back touching the floor). Now, you have to make a ‘V’ by lifting your legs up and simultaneously, lifting your upper body. When 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 works wonderfully well on your core and oblique giving you the flat tummy you always desire.

This is how you do it – Go in a high plank position. Now the way you move your legs in jumping jacks you need to move them here in a similar fashion. So basically, your legs will move sideward and then they will come back in. To start with doing at least 25 reps and four sets of plank jacks.

5. Swan pose
Well, it looks similar to the cobra pose that’s done in yoga but there is a minor difference that helps you stretch more and burn calories.

exercise to protect against covid-19
Do the swan pose and lose more weight. Image Courtesy: Shutterstock

This is how you do it – Lie down on the floor (with your chest touching the ground). Now lift your upper body with the help of your hands and extend backward (as much as you can). Your legs will stay wide apart and touch the floor. Keep inhaling and exhaling and feel the stretch in your muscles. Hold this pose for 10 seconds and then slowly come down and relax.

So, there you go ladies. 

Also, you need to understand that Pilates is all about moving your body in a certain way where you feel the maximum contraction in your muscles. The more your muscles contract, the more weight you will lose. You need to stay focused and give it all to achieve the right pose. 

Try them all and let us know how much weight you’ve lost. 

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Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.