Feel the Burn: 3 Fat-Blasting, Calorie-Burning Pilates Routines
Pilates is a great way to burn fat and ensure you’re firm all over. It also helps you strengthen your core, gain lean muscles, and create an evenly conditioned body. The best part about Pilates is that many moves can be done from anywhere – there’s no need for you to even leave the house. Follow any of these great Pilates routines, and you’ll burn major calories while toning up.
1. This Fitness workout combines Pilates and cardio. Anticipate burning around 420 calories per hour doing this routine.
- Standing hundred: Stand with your feet hip-width apart and arms at your sides with your palms facing the wall behind you. Keeping your arms straight and pump them ten times back and forth. Inhale for a count of five, then exhale for five. After three sets of ten, raise your left leg in front of your body and continue pumping your arms for another set of ten. Switch legs and repeat.
- Plie with a side lift: Stand with your feet slightly wider than shoulder width apart and extend your arms out to your sides. Turn your feet out 45 degrees and bend your knees 90 degrees into a plie. Straighten your right leg while lifting your left leg out to the side. Lower it back to plie position and repeat on the opposite side. Continue alternating eight times on each leg, inhaling as you bend your knees and exhaling as you extend.
- Crisscross reach: Step your right foot about 12 inches to the right and bend your right knee 90 degrees into a side lunge. Reach your left arm diagonally up with your fingertips pointing toward the ceiling and your right arm pointing diagonally down, with your fingertips pointing toward the floor. Place your left hand behind your head, with your elbows bent to the side. Exhale, and lift your right knee across your body toward your left hip and left elbow toward your right knee. Return to the lunge position and repeat to complete eight reps, then switch sides.
- Single-leg front and back kick: Step your left leg forward about 12 inches and bend your knees into a lunge. Bend your elbows 90 degrees, with your hands in front of your face and palms in. Raise your right leg behind you. Then bend your right knee and kick your right heel toward your glutes with your foot flexed. Kick with your toes pointed and repeat four to eight times.
- Crossover sweep: Stand with your feet shoulder-width apart and arms by your sides. Lift your right leg out to the side six inches off the floor and simultaneously sweep your arms across your body to the left. Step your right foot 12 inches diagonally in front of your left foot. Sweep your arms across your body to the right as you bend both knees 90 degrees into a curtsy lunge (your left heel will come off the floor). Straighten your legs and return to the starting position. Complete eight reps on each leg.
2. This 20-minute workout by Prevention amps up your cardio and increases your calorie burn.
- Mountain climbers: Get into a plank position and then draw one knee forward. Instead of holding your knee up to your chest, keep your toes lightly on the floor and switch your knees rapidly as if running, or climbing, in the horizontal plane. Complete eight to ten sets and then fold your chest to your thighs and walk back to your feet to roll and stand up.
- Jogging knees up: Stand tall with your chest lifted and your elbows bent to your sides with fists clenched. Begin jogging and lifting your knees up as high as possibly into your belly. After ten knee lifts, keep jogging but now kick each heel up to your bottom for ten kicks. Keep your chest lifted as high as possible throughout the sequence.
- Knees to elbows front: “Fold your arms like a genie and hold them up at shoulder-height. Beginning with your heels together and toes apart, push off your right foot with energy and lift your right knee up to touch the outer edge of your right elbow,” Prevention writes. Then, return the right foot to its starting position and press through your left foot to repeat on the left side. Continue alternating sides until you’ve completed four sets on each side.
- Knees to elbow side: Transitioning from knees to elbows front, open your arms wide to the side toward your right elbow. Place yourfoot to the floor and repeat on your left side. Keep your chest lifted. Continue alternating lifts until you’ve completed four on each side.
- Plank jacks: Stand tall and inhale as you bring your arms up, lengthening your waist and squeezing the backs of the upper inner thighs together tightly. Exhale slowly as you bring your head and arms forward, shoulder-width apart and lower your hands to the mat by rolling through your spine – keep your abs scooped. Place your palms on the mat with your head on your knees. Walk your hands forward until you are in a rigid plank position from head to heels with your shoulders past your wrists. Jump your legs open and closed six times. Fold your chest toward your thighs and walk your backs to your feet with straight arms and roll up to standing. Repeat the sequence three times.
3. Glamour writes that these Pilates-inspired moves are sure to help strengthen and flatten your core.
- Criss cross: Lying down on your back, place your hands on the back of your head, so they’re supporting your weight but not pulling forward on your neck. Rotate your ribcage to the right with both shoulder blades off the floor. Lift higher as you move the through center and to the right side. Your shoulder blades stay lifted the entire time. Have your legs move in and out straight from the hips with slow and controlled movement, lifting higher and twisting more each time. Complete twenty twists.
- Teaser: Sit tall and roll back, pulling in your lower belly and stretching your legs to 45 degrees. Reach for your toes and keep your leg stretched out – don’t let anything move. Start with a 30-second hold and build off that.
- Side bends: Put your right hand to the floor, legs extended and feet stacked. Press into the floor and lift your hips, keeping your legs straight. Lower your hips an inch from the mat and press back up. Repeat ten times and switch sides.