Pilates workout for weight loss
Step your left leg forward and bend your knees to lower your body into a lunge until both knees are bent 90 degrees. Place your palms on the mat with your head on your knees (bend your knees only as needed) (B). Follow with the third and fourth Pilates moves. After about eight knee lifts, and without breaking stride, begin kicking your bottom with your heels (B), keeping your elbows pinned and your chest lifted. Sit back on your heels for a counter-stretch in your lower back, if needed. Your arms should be stretched forward with your palms down, and your feet should be pointed. Try six times to lift your legs and hips higher and higher with each round. Lie on your stomach with your forehead down, your pubis anchored to the mat, and your inner thighs pressed tightly together. Lie on your back with your hands layered, palm over palm, behind your lifted head and with your knees bent tightly into your chest (A). Press into your hands, and elevate your hips (A) until your body is in a long diagonal line from head to heels. Lift your arms, legs, chest, and head up on one count, and hold (A). Hold the jump rope a few inches off the ground with both hands on either side of your hips, arms straight, and the rope under your butt. Continue rotating at a slow and steady pace for one minute. Keeping your elbows pinned to your sides and your abs pulled in and up, begin jogging and lifting your knees hip-height as you do (A). Hold the rope taut overhead with both hands. Place your hands, palms down, on the edges of the mat behind you, with your fingers pointed inward. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Exhale with control as you return your foot to the mat, keeping your chest wide. Pick a form of cardio you can do for two minutes at an all-out pace. Sit on the floor with your legs extended, heels on the ground, and knees slightly bent. Hold the rope taut with both hands behind your head and elbows wide. Sit tall with straight legs extended, and squeeze them together tightly (your feet should be pointed). Looks like that wish list just got a little smaller.
After eight bottom kicks, either move on to the next exercise or complete another set, this time reducing your lifts and kicks to six, then four, then two. From that position, slowly twist your torso to the right, as if you were trying to touch the floor with your right elbow. Brace your core, lift your shoulders off the ground, and do 10 small pumps with your hands. Walk your hands back to your feet with straight arms, and roll up to standing. Do 10 small pumps, moving your arms behind your ears. Count slowly from 1 to 10 as you swim, lifting higher and reaching longer with each progressive count. Jump your legs open and closed six times, reinforcing your stable, shoulder-past-wrist position with each jack (F). Inhale with control as you bring your arms up, lengthening your waist, and squeeze the backs of your upper inner thighs together tightly (A). This fresh spin on the traditional sculpting routine produces jaw-dropping results: a slimmer, stronger body. From your plank position, lift from your powerhouse muscles and fold your chest toward your thighs. After two or three workouts, you can make the routine harder by swapping the rope for light dumbbells (try three to five pounds) for extra resistance. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Inhale slowly as you lift your right leg up as high as it will go without shifting your body from side to side or dropping your bottom (B). Continue alternating sides, completing six sets of twists. Keeping your back straight, brace your core and lean back at a 45-degree angle. Inhale slowly, and twist your torso to the left until your right elbow connects with your left knee, straightening your right leg forward and holding it a few inches above the mat (B). Finish with two more minutes of an all-out cardio interval and then complete the final two Pilates exercises. You should be balanced on the tips of your toes (C, D, and E). Exhale with control and twist right, connecting your left elbow to your right knee and extending your left leg. Tuck your knees to your chest and bring the rope around the bottoms of your feet, then extend your arms overhead and straighten your legs. Lie faceup on the floor and raise your straight legs off the ground at a 45-degree angle. Get your heart pumping for a leaner physique. Do this workout three days a week on alternating days: Start with a two-minute cardio interval (go as fast as you can), then immediately do the first two Pilates exercises as instructed.
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