Posts Tagged With: pilates variations

Plank Variations & Pilates Variations #AToZChallenge #BlogchatterA2Z


 

One of the greatest moment in life is realising that two weeks ago your body couldn’t do what it just did.

 

Many of you can relate to that moment I am talking about. Right ?? Not yet, don’t worry. Start today and see the difference in next seven days. Come on, you do not do this for me or any other person, you will do this only for your self. Go get it.

 

Pilates Side Plank with Leg Raises

Get on the floor. Turn to your right and raise your upper body on your elbow. Bend your right knee to 90-degree angle. Keep the left hand on your waist. Extend the left leg and point the toes out. Now slowly move the left leg up as high as you can, bring down, repeat. Repeat with right leg.

Start with 50 sec or 3 sets of 15 for both sides. Try to keep the upper leg straight and do not swing. Move in a controlled manner. Keep the upper body firm and do not let your neck drop down to shoulder.

 

Pilates Side Hip Raises

Start with the same position as above. On your right side. In this, you have to bend both of your knees.  Try to keep both the knees together. Now lift those hips as high as you possibly can. Drop down. Repeat. Switch side and repeat.

Start with 50 seconds or 3 sets of 10 reps. Each side. Try to keep your lower shoulder firm and see that your neck does not drop down to the shoulder. While touching down,  do not rest your hips fully on the ground. Just tap and go up again.

  

Plank Touchdowns

Get into a full plank position. Distribute your weight on your hands and toes. Keep your head, back, and hips in a straight line. Now slowly drop both knees down as to touch the ground. Get back.

Start with 50 seconds.  Gradually, you can increase as per your strength. Or you can also do 2 sets of 10 reps. Try to keep your upper body and hips in a stationary position.

It is a full body toning exercise. It also gives your abdominal muscles some push and strengthens your legs and arms as well. Try to keep the hips stationary. Don’t let them drop down or kick up high. Keep them at the same level throughout.

Plank Knee Tucks

Start with the full push-up position. Bring your right knee to your left side from beneath. Get back in full push-position. Now kick the left knee out to the right side of your body. Get back.

Start with 50 seconds.  Gradually, you can increase as per your strength. You may also go for 2 sets of 15 reps. Keep rotating those hips as much as you can and make sure to keep your shoulders straight

This gives you a flat belly and cuts your side fat. It also tones your leg and strengthens your shoulders and arms. Keep in mind that the motion should be controlled. No swinging, no jerking no momentum.

When can you do ?? Best time for any workout is in the morning. You can also do in evening after at least 4 hours of a heavy meal. Never perform any workout on a full stomach.

 

 

 

Tip of the Day

Put your mind to it, and you just might be surprised by what you can accomplish. If you believe it, so it will be. And if a baby can do a plank that well, so can you!

So, will you go for it, or let things just stay the same?

 

 

P.S –

These are just single workouts. Warm up and cool down are not included in this. Know that your body has limits and you should respect it. Do only as much as your body allows you. Little pain is absolutely normal as the muscles stretch, but if you feel more pain then you are doing something wrong. Stop doing it and consult a doctor if necessary. I am not a personal trainer, this is meant to be the inspiration for you as a way to break workout boredom.

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My previous posts of the #AToZChallenge –

J – Jump Squats + Broad Jumps

K – Kneeling Side Leg Raises

L – Lunge + Lifts & Lunge Pulses

M – Mt. Top Abs & Mountain Climber

N – Nose to Knee Plank

O – Oblique Crunch & Outside Leg Raises+Pulses

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Categories: A to Z Challenge, Blogchatter, workouts | Tags: , , , , , , | 27 Comments

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Anshu Bhojnagarwala

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