Mood boosting and muscle leaning, Pilates is exactly what you need to get through self-isolation.
Devised by German anatomist Joseph Pilates in the early 20th century, Pilates has gained global popularity for offering numerous benefits including strength-building, improving flexibility and relieving stress. Ranging from classical floor Pilates, to reformer Pilates with exercises performed on a machine, the practice requires small movements focusing on various areas of the body. But taking away the props, Pilates requires mainly your own body weight for effective results, which means it’s incredibly easy (and budget-friendly) to practice at home.
Founder of Dubai-based studio PURE Pilates, Susanna Foustok, has been teaching Pilates for 17 years and she is the only person in the region to have completed the prestigious Masters Program ‘The Work’ under the mentorship of Jay Grimes – a First Generation Master teacher and one of the few people in the world who worked with Joseph and Clara Pilates in their studio.
Located in Barsha Heights, PURE Pilates has become known as one of the best studios in Dubai, and although it’s closed for the moment due to the global pandemic, it doesn’t mean you can’t carry on feeling great at home. Foustok has put together a comprehensive guide to key exercises that target different muscles in the arms, back, abdomen and legs. So slip into your Lululemons and let’s begin.
Arms
Push ups: This is a great arm exercise as you can use your body weight to strengthen all the muscles around the whole arm, shoulder and their connection to the back. Start in a plank with your hands directly under your shoulders. Keep the collar bones wide and chest open while pulling the abs in and lengthening the tailbone down to the heels. Make sure your head is in line with the spine and not dropped down. Bend your elbows back towards your ribs, lower the whole body down as one piece and then press down to the mat to straighten the arms.
Pro Tip: Make sure your head stays in line with the spine and doesn’t drop forward. Keep your shoulders down as you bend your elbows. Use your feet to create more length and strength in the push ups.
Back
Double leg kick: Back exercise that hits that blind spot right at the top of your spine. This is the anti-tech neck exercise that everyone needs. Lying on your stomach with legs straight and heels squeezing together. Turn your head to one side and place your hands behind your back as high as you can – palm on top of palm – and lift your stomach of the mat. Then kick the legs towards your seat three times. The legs return to the mat, you then lift your chest up and forward while you straighten your arms and reach them as far back and up that you can. Do five sets.
Pro Tip: Make sure your neck stays long and the arms lead the way to the lift. Your abs need to stay lifted so that you don’t arch your lower back and the extension comes from the upper spine. Think long and low.
Abs
Hundred: Great for warming up the body and getting the blood pumping. This is the first Pilates exercise on the mat and you will hit your abs straight away. Start on your back with your knees bent in your chest. Lift your head up reaching your arms by your hips. If you are strong you can straighten the legs out to 45 degrees or lower just as long as your whole back can stay on the mat. Pump your arms up and down vigorously breathing in for five pumps and out for five pumps. The aim is to reach 100 pumps in total.
Pro Tip: Keep your shoulders down your back. Press the bottom front ribs down to the mat to lift the top of your shoulder blades off the mat. Every exhale, try to curve a little more over the front ribs.
Legs
Slide leg series: These moves hit all the muscles around your hips and give you long and lean legs. Pilates is all about a two-way stretch so in every movement your goal is to elongate. This stops the muscles from getting tight and bulky.
Lie on your side with your top hand in front of you on the mat and bottom arm elbow bent behind the head. Angle your legs 30 degrees in front of you.
Front/back: Reach the top leg forward and back keeping the leg hip height. Try to reach as far back as you are bringing the leg forward. Your goal is to stretch the leg further and longer with each rep keeping your body completely still. The bottom leg is working to help maintain stability. Do this for 10 reps.
Up/Down: Reach the top leg up as far as you can without letting the top hip collapse. Make it a long reach and not a kick so you are not using momentum. Again, the goal is the longest trajectory with the top leg. Do this for 10 reps.
Big circles: Reach the leg forward, up, behind you and then touch the heels together. Try to control each part of that circle and keep reaching out through your big toe. Do five circles and then reverse.
Small circles: Bring the top leg behind your body without moving your spine. Reach backhand and do 10 tiny circles each way. Do the circles with control in the hip socket without moving the pelvis.
To read the full interview, pick up a copy of May’s ‘The Mindfulness Issue’ or download it here.
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