Sleek, strong, sexy. That’s the trademark Pilates body. But do this next-level workout and you can add chiselled, fit, and fierce to the list. And you won’t need a fancy machine or quirky tone-up tool to get there. We have created a bolder technique that gets deeper into your muscles and leads to even more results.
You’ll shake, burn, and work your hardest, but I promise that you’ll actually achieve the toning you’re hoping to see. If you’ve done Pilates before, the moves may look familiar at first, but they each have an added challenge that makes the difference.
You won’t get breathless or be sweat-drenched. You’ll lift, press, and extend in slo-mo, thereby feeling a deep burn not present in many other workouts. Slower can be harder, because you take time to start the movement in the muscle, not the joint. It’s crucial to getting results and avoiding injury.
Do each move in order for the number of reps indicated. Repeat the routine once or twice. Love it? Good news: You can do this workout every day. And if you do it for one month, you’ll see and feel a difference in your body, strength, posture and mood.
1. Single-Leg Teaser Twist
How to:
- Sit on mat with knees bent, inner thighs squeezing together, feet pressed into floor, arms extended forward at shoulder height with palms down.
- Inhale as you slowly round your lower spine into a C shape; exhale as you raise and extend left leg at a 45-degree angle (keeping thighs aligned), toes pointed.
- Rotate torso to right to start, then inhale to raise arms about a foot; exhale to lower.
- Then, pull your body deeper into the C curve and inhale as you pulse torso forward and backward.
- Switch sides; repeat.
- Reps: 10
2. Reverse-Plank Kick
How to:
- Sit on mat with legs long and together, feet flexed, palms flat beneath shoulders.
- Exhale as you point toes and lift hips into reverse plank to start.
- Inhale, then extend left leg upward at a 45-degree angle, exhale as you lower leg with foot flexed.
- Without lowering from reverse plank, switch sides; repeat.
- Reps: 10
3. Jackknife Into Air Frogs
How to:
- Lie face-up on mat with legs extended, arms by sides, and palms down.
- Exhale as you lift legs and then hips, rolling onto shoulders (stay off neck), straightening legs, and pointing toes toward ceiling directly above eyes to start.
- Inhale as you bend knees wide, lowering legs toward shoulders with feet flexed and heels touching.
- Exhale back to start position.
- Slowly roll down, one vertebra at a time.
- Reps: 3
4. Side Diamond Legs
How to:
- Lie on mat on right side with knees stacked and bent toward chest.
- Place right forearm on floor and left palm on floor in front of belly.
- Lift feet off floor (knees stay together and pointing down).
- Then stack hips by opening left knee toward ceiling to start.
- Inhale as you extend left leg outward at a 45-degree angle.
- Exhale as you slowly return to start position.
- Switch sides; repeat.
- Reps: 10
5. Diamonds in the Sky
How to:
- Stand with feet hip-width apart, arms by sides, and a weight in each hand.
- Bend knees into a half squat and shift butt back; pitch torso forward slightly and keep spine straight.
- Inhale, extending arms overhead (biceps alongside ears) with thumbs touching and palms facing forward to start.
- Exhale, bending elbows wide and drawing thumbs toward head.
- Return to start position.
- Reps: 10
6. Abs Blast
How to:
- Sit on mat with a weight in each hand, arms by sides, and bring legs into a tabletop.
- Extend arms forward at chest height with palms down to start.
- Inhale as you lean torso back and extend legs forward 45 degrees with feet flexed.
- Exhale as you return to start position.
- Reps:10
7. Triceps-Pulses Half Squat
How to:
- Stand with feet together, arms by sides, and a weight in each hand.
- Do a half squat; extend arms behind you just above butt with palms up to start.
- Inhale as you raise arms about 6 inches.
- Exhale as you return to start position.
- Reps: 10
8. Hawk Wings Reach
How to:
- Stand with feet together, arms by sides, and a weight in each hand.
- Bend knees and hinge torso forward until it’s parallel to floor; extend arms toward floor with palms facing each other to start.
- Exhale, opening arms to shoulder height with palms facing down.
- Inhale as you return to start position.
- Then exhale as you reach left arm forward with palm down and right arm back with palm up at shoulder height.
- Inhale to return to start position.
- Switch sides; repeat.
- Reps: 10
