At Femme Pilates studio, I'm passionate about helping women unlock their full potential through the transformative power of Pilates exercises. In this blog, I'm going to dive deep into some of the most impactful moves that Pilates has to offer. From toning your muscles to improving your flexibility and balance, these exercises will revolutionise your overall well-being. Let's embark on a journey of self-discovery and empowerment through Pilates!
Top 12 pilates exercises
1- The Hundred:
Lie on your back, lift your legs to a tabletop position, and curl your head, neck, and shoulders off the mat.
Pump your arms up and down while inhaling for five counts and exhaling for five counts.
Improves circulation and builds abdominal strength.
2- Roll-Up:
Lie on your back with your arms extended overhead.
Inhale to prepare, then exhale as you roll up one vertebra at a time, reaching forward.
Strengthens core and improves flexibility.
3- Single Leg Stretch:
Lie on your back, lift your head, neck, and shoulders off the mat, and hug one knee towards your chest while extending the other leg.
Switch legs in a scissor-like motion while maintaining a stable core.
Focuses on abdominals and hip flexors.
4- Double Leg Stretch:
Lie on your back, lift your head, neck, and shoulders, and bring both knees towards your chest.
Extend your arms and legs away from the centre simultaneously, then circle your arms back to hug your knees back in.
Engages core and improves coordination.
5- Swan Dive:
Lie on your stomach with your arms extended overhead.
Inhale as you lift your chest and arms off the mat, keeping your gaze forward.
Targets back extensors and improves spinal mobility.
6- Side Plank with Leg Lift:
Start in a side plank position with your elbow under your shoulder.
Lift your top leg up and down while maintaining stability through your core.
Strengthens obliques and hips.
7- Bridge:
Lie on your back with your feet hip-width apart and arms by your sides.
Inhale as you lift your hips towards the ceiling, engaging your core and glutes.
Targets glutes, hamstrings, and lower back.
8- Teaser:
Sit tall with your legs extended and arms reaching forward.
Inhale to lift your arms, head, and shoulders, then exhale as you roll back, articulating your spine.
Challenges core and balance.
9- Corkscrew:
Lie on your back with your arms by your sides and legs lifted towards the ceiling.
Circle your legs down to one side, across, and up to the other side in a controlled motion.
Improves spinal mobility and coordination.
10- Leg Pull Front:
Start in a plank position with your wrists under your shoulders.
Lift one leg off the mat, engaging your glutes and core.
Switch legs while maintaining a stable plank position.
Strengthens core and hip stability.
11- Seated Spine Twist:
Sit tall with your legs extended and arms reaching forward.
Rotate your torso to one side, keeping your spine long, then twist to the other side.
Enhances spinal mobility and stretches back.
12- Kneeling Side Kick:
Kneel on one side with your elbow under your shoulder.
Lift your top leg to hip height, then kick it forward and backward while maintaining stability through your core.
Targets outer thighs and hips.
Pilates benefits
Incorporate these Pilates exercises into your fitness routine at Femme Pilates studio, and experience the transformative benefits for your body and mind. My studio offers a supportive and empowering environment for women of all ages and fitness levels to flourish in their journey to enhanced well-being through the power of Pilates.
Remember, Pilates is about quality over quantity, so focus on proper form and controlled movements. Whether you're practicing at my studio or in the comfort of your home, these Pilates exercises will help you unlock your body's true potential and achieve a newfound sense of strength and confidence.