A 30-minute Pilate session can burn about 200 calories, according to the Health Status website. You can maximize your calorie burn during a Pilates session by working your upper and lower body at the same time, according to Lynne Robinson, author of "Pilates for Weight Loss." Perform this series by stepping into a lunge position for each of your arm exercises. Check with your health care provider before beginning any new exercise program.
Options
Intermediate exercisers can perform this series using 2 lb. weighted balls, while standing in a static lunge position. You can boost the calorie burn of this series by lunging up and down between each arm exercise repetition. Beginners can perform the series standing upright or seated. These exercises will create definition in your arms, shoulders and chest using just the weight of your body, so you may want to try them without the weighted balls at first, notes Robinson.
Curls
Hold a weighted ball in each hand. Extend your arms out to the side so you look like a letter "T." Rotate your palms up and upper arms back to draw your shoulder blades down your back. Hold this position for three slow breaths. Squeeze your arm muscles as you bend your elbows to bring the balls to your shoulders. Squeeze your biceps as you extend your arms wide. Pretend that someone is trying to keep your arm bent, and you must work against her. Repeat this movement five times, with a three-breath hold in between each curl.
Chest Expansion
Hold the weighted balls in front of your shoulders, with your arms fully extended and your palms facing down. Drop your shoulders back into their sockets by drawing your shoulder blades gently together. Inhale in this position. Exhale as you press your straight arms back behind your hips. Perform three 1/2-inch pulses, pressing the weighted balls up toward the sky in tiny movements. Inhale as you swing your arms forward to your start position. Move with control. Repeat this exercise three times. Vary this exercise by facing your palms toward your body, or by rotating from palm-down to palm-in during your backward arm swing.
Wax On, Wax Off
Hold the weighted balls in front of your shoulders, with your arms fully extended and your palms facing up. Slowly draw five small circles with the weights, about the size of a salad plate. Initiate the movement from your chest. Reverse direction for five repetitions. If you feel tension in your neck during this exercise, lower the weights an inch or two, or perform this exercise without weight. You can vary the wax on, wax off movement by turning your palms inward or down.
References
- Health Status: Pilates
- "Pilates for Weight Loss"; Lynne Robinson; 2009
Member Comments