The 3 Best Pilates Exercises for a Toned Body - Ekam Yoga

The 3 Best Pilates Exercises for a Toned Body - Ekam Yoga

For a toned body, Ekam Yoga is recommended. The Hundred, Roll-Up, and Single-Leg Stretch. The Hundred strengthens your core and improves stamina, while the Roll-Up enhances flexibility and tones your spine and abs. The Single-Leg Stretch targets your core and thighs, improving coordination and overall muscle tone.

1. Teaser

This exercise is a Pilates classic. It takes strength, flexibility, balance, and control to perform it. And it’s not an exercise you want to miss out on if you’re in the business of performing Pilates for core strength. So, how do you do it?

• Start by lying on your back.
• Perform a simple ab curl. At the same time, lift your head up and off the ground.

• Also, at the same time (this is where coordination and balance come into play), bring your knees slightly back, so they bend over the top of your hips. 
• As your upper body rises, straighten your legs at a 45-degree angle.
• Reach your arms straight up toward your feet.
• It should look like a ‘V’ shape at this point.
• Aim to hold this shape for about 5 breaths. 
• Then, slowly roll back into the starting position.

2. Criss-Cross

2. Criss-Cross

Want to engage almost all your core muscles in one Pilates move? The criss-cross beats out all exercises! When it comes to Pilates for core strength. It’s a tough one! And if you’re new to Pilates or exercise in general, it may pay to hold off on this one – at least until you gain a bit more core strength. How do you do it?

• Lie face up on a mat or a comfortable surface. 
• Place both hands behind your head with your elbows wide. 
• Curl your head slightly up.
• Bend your right leg and bring your left elbow almost to touch your right knee.
• At the same time, extend your left leg.
• Then, switch sides – bringing your right elbow to your left knee while extending your right leg straight.
• Continue to alternate sides for 10-20 repetitions.
• There are many more exercises in Pilates for core strength.

3. Plank Leg Lift

This core exercise targets your abdominals and your glutes. It also requires the use of stabilizer muscles throughout the back and the shoulders. It’s your basic plank with a twist. Here’s how you do it:

• Begin in a high plank. Your hands should be right below your shoulders and your body should form a straight line from your head to your toes. 
• Make sure your hips don’t sag! Keep your abdominals engaged.
• Squeeze your glutes, and lift one leg straight back.
• Lower your leg and alternate sides.
• Perform about 10-20 reps.

All the exercises listed above are easy to do in the comfort of your own home. You can watch the videos on YouTube for further guidance. Or you can use this link https://ekamyoga.com/

Hope you ladies liked this post!