These 3 core-targeting Pilates moves will make you toned and strong

Get lean while you stream. 

Photo: iStock

Are you feeling the struggle that is juggling your not so 9-5, keeping on top of your overflowing laundry and changing your bed sheets more than once a month? How on earth are you meant to get to the gym when there just aren’t enough minutes in the day? You know workouts are good for you, you know you feel better after but the question is when? (Well, that… and it’s pretty chilly facing the world on these fresh winter mornings.)

Bring your workout to your living room and dedicate just 10 minutes of your day to doing these Pilates exercises. Consider your strength and stretch needs for the day met, all without the hassle of leaving the house. Sold? Thought you might be.

1. Hovers

Pop your hands under shoulders and knees under hips, press into the floor and spread your shoulder blades apart. Curl your toes under, with a long flat spine draw your lower belly in and as you breath out float your knees off the ground and hover.

Start with 5 x 5 sec holds then build!

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

2. Advanced Clams

Lie on your side with shoulders and hips stacked. Bend your knees and line your heels up with your bum. Float your feet off the ground then lift the top knee (without rolling your top hip back) then gently lower and repeat x 20.

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

3. Bridge

Lie with knees bent, parallel, feet hip distance apart. Tuck your bum under and press through the heels to roll the hips up, keep your ribs from popping and your butt muscles engaged. Pause then roll back down and repeat x 15.

Photo: Supplied

Photo: SuppliedSource:BodyAndSoul

Former elite gymnast Lauren Hannaford takes you through the exercises to do in order to improve your flexibility fast.

Petra Koenig is a physiotherapist, Pilates expert and the director of The Studio, a physio and Pilates centre, in Rozelle. For more information, head here.

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fitness | body+soul