Ah, Pilates. It's not just for '80s women wearing neon spandex outfits. It's a versatile workout that's beneficial for posture, conditioning, and strengthening. It's also low-impact, making the practice quite accessible for most bodies.
Pilates tends to work the abs first and foremost, but you can focus on your butt and other areas as well. It can be done with or without equipment. In other words, it is a complete modality.
With this in mind, we set up a 30 challenge days for you to do it at home and have a more defined body after a month.
Doing your daily movements will only take about 10 minutes, so don't worry about it taking over your life. The most important thing is that, in the end, you will feel your muscles firmer and your self-esteem will be higher.
How to do it
For the next 30 days, you can make the moves prescribed in this calendar. The last two weeks will be harder than the first two — but don't worry, you should get stronger in the first 14 days if you stick to the routine.
This workout consists of six basic movements. You can use light dumbbells or just use your body weight to complete it. It'll also be helpful to have a yoga mat or soft carpet for your knees — and we recommend a killer playlist.
The movements
Four X supports
Start by kneeling on all fours, as if you're about to do cat/cow yoga. Keep your abdominal muscles contracted, allowing a natural curve in your lower back, to keep your pelvis in a neutral position. Stretch your right arm forward holding a dumbbell and simultaneously lift your left leg off the floor. The arm and leg should be level with the torso. Inhale deeply as you move your floating arm and leg in a parallel outward motion, making an X. Exhale as you return to the starting position. Do this eight times on each side.
Circle sweep
Stand upright, holding two dumbbells in front of you, with your arms at shoulder height. Stand with your arms slightly bent — you should look like you're awkwardly hugging a basketball. Your heels should be touching and your toes should be open (this is called first position). Now point your right leg forward with your toe touching the floor. Rotate this leg back like a clock hand moving from noon to 6. Then bring it back to noon again. Do this eight times and repeat on the other side.
Touchdown Lunges
Stand with dumbbells in your hands and feet shoulder-width apart. Keep the dumbbells stretched in front of your chest. Take a big step forward with your right foot. He will land on the ground, while his left foot lifts slightly. Your knees will bend up to 90 degrees as you lower into a lunge. At the bottom of the movement, push your shoulder blades down and lift the dumbbells toward the ceiling. Bring them back to the starting position as you come out of the lunge. Do eight repetitions on each side.
Side plank with twist
Start by lying on your side. Move one foot in front of the other on the floor. Use the arm closest to the floor to push up so that only your palm and feet touch the mat. You should be in a side plank now. Reach your upper arm down your torso, bringing your hand or a dumbbell under the oblique closest to the floor. Do this eight times and repeat.
Abdominal unrolling
Start by lying on a mat with dumbbells in your hands and your arms stretched above your head. Sit down slowly. Exhale and try to isolate using only your abdominal muscles (rather than using momentum) as you sit, without letting your legs lift. Once you are sitting, lie down again and repeat this eight times.
Ponte unilateral
For this move, you'll want to start by lying on your back with your knees bent and your butt, hips, and spine lifted off the floor. This is a basic bridge. Your thighs should be activated and close together, as if you are trying to hold a block between them. Now point your right foot, lifting your leg at a 45-degree angle. Keep it there.
While all this is happening, you should be holding light dumbbells and stretching your arms toward the ceiling. Now open both arms to the sides with a slight bend in the elbows. As you exhale, bring the dumbbells back toward the ceiling. After doing eight arm reps, slowly bring your hips back to the floor. Repeat with the other leg.
