Performing Pilates exercises in circuits that alternate muscles can help you boost your weight loss, according to Lynne Robinson, author of "Pilates for Weight Loss." Perform each of the exercises in this circuit five times before moving on to the next exercise. Keep rotating through the circuit for 30 minutes to burn about 200 calories, according to the Health Status website. Consult with your doctor when choosing a workout plan to meet your needs.
Drawbridge
Sit upright with your feet flat and slide a latex band under the soles of your feet. Grasp the ends of the band in your hands and anchor your elbows at your ribcage. Round your spine to drop one vertebra at a time onto the floor. Once your spine is flat, lift your tailbone and peel your spine up into bridge position. Hold here for one breath. Slowly lower your hips down and then sit upright. Increase your weight loss by moving each vertebra independently throughout this exercise. Doing so requires more muscle fibers to fire, thus burning more calories, according to Robinson.
Single Leg Circles
Lie on your back with your left foot planted on your mat. Loop a latex band over your right foot and extend your leg toward the sky. Hold the ends of the band with both hands and anchor your elbows next to your ribcage. Draw large circles with your leg, using the band for support. Keep your hips on your mat during the movement. Perform five circles in both directions, and then switch legs. Boost your weight loss by performing a second set on each leg without the band.
Frog
Lie on your back with your knees tucked toward your chest and create a "V" shape with your feet. Loop a latex band over the balls of your feet. Grasp the ends of the band in your hands and anchor your elbows next to your ribcage. Scoop your belly in and lengthen your spine. Inhale as you press your legs out at a 45-degree angle. Lengthen your legs long, but do not arch your back. Exhale as you tuck your knees into your chest. Crank up your weight loss by performing 10 one-inch pulses in this extended position, recommends Ellie Herman, author of "Ellie Herman's Pilates Props Workbook."
Rollover
After performing frog, extend your arms along your torso with your hands next to your hips. Adjust your grip on latex band by gathering more of the band. Extend your legs at a 45-degree angle. Press your arms against the mat as you hinge at your hips to bring your feet over your head. Scoop your belly in and lift your hips up, reaching your feet behind your head. If you are flexible, you may be able to touch the floor with your toes. Roll down your spine to return to your start position. The action of lifting your lower body off the floor and moving it through space torches calories, Herman notes.
References
- Health Status: Pilates
- "Pilates for Weight Loss"; Lynne Robinson; 2009
- "Ellie Herman's Pilates Props Workbook"; Ellie Herman; 2004
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