Pilates is a fitness system developed by Joseph Pilates, a German physical trainer in the 20th century, who believed there was a correlation between one’s mental health and physical health. Westerners initially practiced it as it was designed in that region. Still, due to globalized media and everyone’s need for weight loss and stay fit, it has taken Pilates and put it under the Global Spotlight, like the many other Fitness systems that exist and are popularly practiced.
Pilates in its primitive structure, was believed to be really important to help with common illnesses. Maybe the better core strength and its added benefits really convinced people. But in modern days, we generally use it for its strengthening effect, especially the abdominal region. Pilates can be practiced on a mat or on the floor and there are a few pieces of equipment you could practice as well once you reach an intermediate level.
Pilates for weight loss isn’t the only marketing trait it comes with; people of all ages and all body types can practice. However, may it be the need to lose weight with Pilates or develop core strength, it’s still under much research, and no big breakthrough has been discovered yet. But do not let that scare you off, Cardiovascular exercises too were untested before we found out the many benefits it can bestow upon us. Plus, people have been reaping the results of it for decades now. And at the end of the day, most forms of exercise work, no matter what they are.
There are other benefits of pilates we have been able to get confirmed through collected statistics like relieving back pain and better posture. Pilates work and build lean muscle, which is more metabolically active than body fat, so it aids the user to maintain desirable body weight to some extent. Without any further ado, let’s get to the beginner pilates exercise list for weight loss:
Leg Circle Exercise
We are starting with the most basic exercise Pilates has to offer. You will be required to do this no matter where you go or whoever you practice this with, and no instrument is needed. These are the simple steps most pilates exercises start with and also something you would want to begin with due to the level of difficulty the other exercises are.
- Lie down, facing the ceiling.
- Keep your back in contact with the ground.
- Place one leg on the floor and lift the other one up.
- Make circles using the elevated leg.
- Do the circles 15 times and then rest.
- Repeat using the other leg.
- Do 5 sets of this.
The Hundred – Pilates Exercises
This one is super simple to do and even looks even simpler from a third person’s view, but it will burn your core throughout the entire session. It is known by other names as well, like The V-Sit, and there are many variations to this simple move.
- Lie down and lift your legs up.
- Raise your back, forming a V-shape with your legs still lifted up.
- Extend out your arms and move them up and down narrowly.
- Do this for a repetition of 35.
- Do 4 sets.
The Bicycle-Pilates Weight Loss Workout
This Bicycle in pilates adds a burning effect to the whole Pilates workout. And biking isn’t easy, and its main target area is the entire core. It has a similar effect to that of an aerobic exercise, so try to go easy on the first set, so that you have the energy for the remaining sets.
- Lie down facing the ceiling.
- Put your hands together at the back of your head, elbows widened.
- Pull in your right knee towards your left leg
- Repeat with the opposite side.
- Do 25 slow reps, five sets.
The U Back Bend Pilates Exercises to Loss Weight
This one is my least favorite, and a bit rigid, even by the standard of most static holds. But once you master it, it will make a substantial difference in life, and pilates results will be visible faster. It dramatically enhances your lower back, and it’s easy to do.
- Lie face down on the floor.
- Put your hands up and make your entire body straight.
- Lift your lower and upper limbs up straight and slowly as much as you can without bending them.
- Hold the position at its peak.
- Repeat this 5 times.
I heard many names of this one. It’s also one of the finest pilates for overweight beginners. It works on one of the most beautiful parts of a body- the obliques. The trouble with this one is, you will want to skip out other exercises to substitute for this.
- Do a slide plank.
- Let your hips drop down while maintaining a straight posture.
- Repeat on the other side.
- Do 30 reps, 5 sets.
The L Sit – Pilates Pose
This one is super hard, but not that scary to do. This one is a static move and meticulously works your abs. Similar to is older cousin- the 100, this step down static hold is to reinforce the abdomen walls if you are not yet strong enough to do the 100/V sit.
- Sit on the ground with your legs stretched out.
- Keep your hands behind you to support your weight.
- Pull your legs up from the ground with your abs.
- Hold the position for as long as you can.
- Repeat 4 times.
The Pendulum – Pilates Exercise
You don’t have to imitate an actual pendulum physically. The name is purely for the type of motion this exercise comes with. It is one of those Pilates exercises you do to lose belly fat because it puts a lot of pressure on your abdominal muscles.
While maintaining the motion, some people even get tired, also though it is not an aerobic exercise. Mind you, it is not going to burn as much as sprinting, or HIIT workouts do but are not any lesser as muscles are more metabolic than fat, and it dramatically reinforces your abs.
I have mentioned a few static, and a few motion-based Pilate workouts. These are all for a beginner to start with, and we can do them anywhere, anytime. Pilates has numerous benefits, and it should be a vital part of our fitness lives. If you have specific fitness goals, you can tailor your Pilate workout plan accordingly.
Frequently Asked Questions (FAQs)
Q. Can you lose belly fat by doing Pilates?
Q. How long does it take to lose weight with Pilates?
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Stephanie Ferland is an ex-gym trainer whose goal is to help people to achieve their desired fit body by doing effective exercises.