The 20 Minutes Pilates Workout For A Toned Body – Part II

Pilates is turning out to be the must-stop on the road to a gorgeous figure, so hop on to the Pilates bandwagon like many others have, for the easiest way to getting a toned body.

Exercise IV- Dive like a Swan

Lying down on the stomach pointing toes outwards, outstretching arms above your head, one is needed to lift the arms and the legs close to six inches above the ground. Now to a single count, visualize one’s legs being pulled out and back away from the hips. The next step would be circling the arms out to the sides and at the back then exhaling while reaching the arms as close to the toes with palms directed in. One has to stay in the position for a single count followed by getting the arms to the initial pose and relaxing the whole body to the ground. This has to be followed for close to eight times and is great for upper body conditioning.

Exercise V- Sideways incline with an upper body twist

Lying on one side with forearms directly underneath the shoulder and the hand should form a 90-degree angle with the body and legs being piled one on top of the other. Now, one needs to lift the hips off the ground so that the body forms a straight line from head to toe and at the same time extending the other arm upwards towards the ceiling. Next step would be scooping the extended arm in front of the body reaching the space underneath the chest and the floor, maintaining the twist solely from the waist upwards. Now, coming back up, following for four times and then touching the body to the floor, repeating this exercise on either sides.

Exercise VI- For washboard abs

In a seated position with feet placed forward, the upper body needs to be leaned backwards whilst contracting the abdominal muscles. With arms straightened out, interlocking all fingers except the index finger, the knees need to be lifted up the ground till a position where the knees form a tabletop with the shins. With arms pointing forwards, the knees need to be moved in clockwise circles to the right and going down, followed by circling the knees to the left and up in anti-clockwise circles, completing four circles in either direction. The knees need to be maintained at a 120-degree bend, straightening out as one makes a circle through to the 6 o’clock pose, while constantly constricting the abs to avert any back injury. This has to be done close to four times. The palms can be placed behind on the floor for support if one finds keeping arms outstretched a challenge.

Read more: The 20 Minutes Pilates Workout For A Toned Body – Part I

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