By Gemma Delaney

Have you ever yearned for a workout that’s as refreshing as it is strengthening? Ladies, Pilates provides just that, and countless other benefits. Apart from tightening and sculpting your body, Pilates reduces the risk of back issues while enhancing posture and overall mobility. Here’s a complete Pilates regime that guarantees holistic body fortitude.

Devised and Illustrated by Fitness Consultant:

Fluttering Wings

This exercise can infuse mobility into your shoulder joints and aid in better posture:

1. Lay flat on your back and place your feet and knees at hip-distance.
1. Keep your back neutral and shoulders relaxed.
2. Extend both arms towards the ceiling with palms facing inward and elbows slightly bent.

The Serpentine Bend

The serpentine bend majorly targets your upper back (thoracic), enhances posture, and also stretches your shoulder and chest muscles:

Gentle Wave

This exercise is focused on lumbar spine mobility, abdominal training, and pelvic floor/core muscle strengthening:

Prime Abdominal Crunch

This exercise aids in core muscle strengthening and abdominal flattening:

Table Top Legs

This exercise helps stabilize your spine and pelvis while strengthening your core:

Essential Backstroke

This exercise focuses on spinal mobility, specifically the upper spine, and strengthens postural muscles around the shoulder belt:

Remember the key – connect your breath with each movement. Embrace the grace of Pilates, bid adieu to inflexibility and welcome a firmer, agile, and more in-control body.

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