Does Pilates kind of seem like an only-for-Goop-readers fitness trend to you? If so, please consider rethinking this. In reality, Pilates is anything but a trend — it’s been around in some form for more than 100 years — and was originally designed as a form of physical therapy, not as a way to get “longer, leaner” muscles (#eyeroll #nothowmuscleswork). Sure, Pilates is a very challenging workout, but you might actually want to think of it as a form of foundation-building for movement. Basically, it’ll help ensure that everything you do — from other exercise to walking around to picking up and putting down everyday objects — is done safely, efficiently, and effectively. If you’ve ever tried to pick up a heavy suitcase without bracing your core first, you know what we mean. “Pilates works to build core and overall strength, flexibility, and balance,” says Angilique Campbell, a New York City-based Pilates instructor. “Professional dancers and NFL and NBA players do Pilates, as do new moms, seniors, and people recovering from knee surgery. This method is truly appropriate for everybody, regardless of age and level of fitness.”And while one-on-one Pilates sessions with a trainer (which tend to involve traditional equipment such as towers, reformers, and chairs) are great, you don’t have to have any special gear to get an amazing Pilates workout. In fact, all you really need is a clear space on the floor and a yoga mat (or two, if you like some extra cushioning).
Pilates makes you stronger, more flexible, and is basically free. That’s why we’re so excited to bring you some of the best Pilates moves out there, in this story, that we’ll be adding to regularly throughout the year. Consider it your guide to gradually incorporating Pilates into your routine.
Campbell, who suggested these moves and doubles as our fitness model here, recommends doing Pilates two to three days per week, and balancing your fitness routine with cardiovascular exercise (e.g. running, swimming) and strength training (e.g. weightlifting). Each of the moves should be performed for about 8 to 12 repetitions, except for the "Hundreds." (Don’t worry, we’ll get to that.)
Shoulder Bridge With Leg Lift
1. Begin lying on your back with knees bent, feet together and flat on the mat, and arms long by your sides.
Shoulder Bridge With Leg Lift (cont.)
2. Tuck your tailbone under (imagine tilting your hips toward your ribs) and press hips up toward the ceiling, into a bridge.
Shoulder Bridge With Leg Lift (cont.)
3. Keep the hips lifted as you extend the right leg forward, knees touching.
Shoulder Bridge With Leg Lift (cont.)
4. Lift right leg up to the ceiling and lower it, with control, about halfway to the mat, then continue lifting and lowering for 5 to 10 reps. Then bend the right knee and plant the foot back on the mat, keeping the hips lifted. Repeat the lift-and-lower sequence on the left side, then return left foot to mat. Once both feet are on the mat, roll back down with control to the starting position.
Single-Leg Stretch
1. Lie on your back with your knees bent in toward your chest and arms by your sides. Lift your head and shoulders off the mat and hug the left knee into your chest as you extend the right leg forward.
Single-Leg Stretch (cont.)
2. Switch legs, hugging the right knee in and extending the left leg forward. Perform 8 to 10 reps on each leg.
Swimming
1. Lie facedown with your arms extended forward and your forehead resting on the mat. Lift your upper and lower body off the mat as if you were flying. Begin to flutter your arms and legs (raising the right leg and left arm simultaneously, then switching to the left leg and right arm).
Swimming (cont.)
2. Continue moving your arms and legs up and down at a swift pace, keeping your chest lifted and neck long. "Swim" for 15 to 30 seconds, then rest and repeat.
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