She Strengthens

Unlock the Power of Pilates at Home

Discover the transformative benefits of Pilates, a holistic exercise approach that targets strength, posture, flexibility, and balance. Perfect for beginners and fitness enthusiasts alike, Pilates can be done from the comfort of your own living room.

What is Pilates?

Originally known as “Contrology,” Pilates was created by Joseph Pilates to improve strength, mobility, and flexibility with a focus on the body’s core. This low-impact exercise method uses specialized equipment or a mat to engage key muscles, promoting overall well-being.

The Science Behind Pilates

Research has shown that Pilates can lead to significant weight loss, improved body composition, and enhanced muscle strength. A 2016 study found that overweight women who practiced Pilates for 8 weeks experienced reduced body mass index (BMI) and waist circumference. Additionally, Pilates has been shown to effectively manage low back pain and aid in injury rehabilitation.

Pilates for Mental Well-being

The benefits of Pilates extend beyond physical health. A 2017 study revealed that regular Pilates practice improved mood, muscle strength, flexibility, and balance in participants.

Get Started with These Essential Pilates Exercises

1. Pilates Curl: Engage your core by curling your chin to your chest, lifting your shoulders off the mat, and holding for one breath.
2. The Hundred: Lie faceup, lift your head and shoulders, and pump your arms up and down while breathing in and out through your nose.
3. Roll-Up: Roll up to a sitting position, reaching for your feet, and then slowly roll back down, one vertebra at a time.
4. Rolling Like a Ball: Rock back to your tailbone, inhaling and exhaling, and use your abs to control momentum.
5. Single-Leg Stretch: Lift your head, neck, and shoulders, and extend one leg straight while drawing the other knee toward your chest.
6. Double-Leg Stretch: Lift your head, neck, and shoulders, and straighten your legs to a 45-degree angle while extending your arms along your ears.
7. Single Straight-Leg Stretch: Lift your head, neck, and shoulders, and bring one leg toward your face while extending the other leg away from your body.
8. Crisscross: Twist your torso, bringing one armpit to the opposite knee, and extend your leg to a high diagonal.
9. Double Straight-Leg Stretch: Lift your upper torso, extend your legs toward the ceiling, and lower them to a 45-degree angle.
10. Teaser II: Hug your knees to your chest, reach your arms overhead, and extend your legs to a high diagonal.
11. Pilates Plank to Push-Up: Walk your hands out into a high plank position, lower your body halfway to the mat, and press up to the starting position.
12. Shoulder Bridge: Lift your hips off the mat, extend one leg, and kick it toward the ceiling.
13. Double-Leg Kick: Kick both heels to your glutes, straighten your legs, and lift your chest off the mat.

10-Minute Pilates Workout

Combine these exercises into a 10-minute workout routine, perfect for busy days or as a supplement to your regular fitness routine. Remember to focus on proper form, engage your core, and breathe naturally throughout each exercise.