Bed potatoes, rejoice: you can fit as you lie down. Even better, stretched side pilates exercise the target muscles that are often “neglected” in typical training routines.
“It seems that during many exercises, we tend to forget to activate the muscles in the side body,” fitness coach Laura Wilson told The Post. “We often become very comfortable with the burning sensation from the front, leaving other unused areas.”
Wilson, founder and CEO of natural pilates – a brand beloved by big names like Naomi Campbell and Sylvester Stallone – is destroying the easiest exercises for maximum results with minimal effort.
Side extension series: sculpture and strengthen
Wilson said one of the most effective pilates drills for targeting numerous muscle groups is immediately the stretched side series, especially when done with a bunch of resistance.
“The lateral lies work the outer thighs mainly, but also the ABS and back muscles to stabilize the torso,” she explained. “It is a great series to gently strengthen the essence for people who experience pain in other exercises.”
The stretched side series includes several movements, such as leg lifts, molluscs, circuits and bicycles-all include main muscle groups for full body burn.
Ready to try the leg lifts? Start by looking for your resistance band around the two ankles. Lie on your right side with the spine straight, the packed spine, the legs together and the knees bent at an angle of 90 degrees.
From there, slowly raise your upper leg, keeping your core engaged and knee bent, so there is tension in the resistance band. Lower the foot a few inches, then lift them again. Repeat the movement several times, then switch to your left side and do the same.
For more intense combustion, Wilson suggests gaining ankle weights for additional resistance. The mass can be made on a drill belt or in a pilates reformer-a car with a large bedding frame and a sliding platform, springs, chairs and strips designed to increase strength, flexibility and behavior.
Hip extensions: low effort, high impact
If you are looking for another low-ending action that packs a handful, Wilson who just opened a new studio on the upper side of Manhattan-Recommends Hip Extensions.
“The fourth elongation of the hip works glutes and hamstring mainly, but also ABS, back and arms to stabilize the body,” she explained.
To try it at home, start on all four sides with your shoulders directly tied over your hands, hips directly over your knees and spine straight.
Engage your essence, then squeeze your left glutin and raise your left leg, keeping a 90 degree curve at the knee. Your left thigh should be ready parallel to the ground. Slowly sit back to the starting position and repeat several times before you move to the right side.
For increased intensity, Wilson suggests using a “pre -band” while on a belt or a resistance strap if you are in a reformer machine. If you are really looking to feel the burning, add weight to the foot to intensify this action.
You can also experiment with changes, such as opening the foot on the side while keeping it raised and elongated, as Wilson demonstrates below.
Both paved side series and hip adds focus on effective simplicity.
“Fitness professionals often try to make more choreographed exercises, but that gets attention from the main goal,” said Wilson, who previously shared her movements for a stronger, more cute ABS and heels of weak.
“We are not trying to invent the wheel; we are simply trying to be efficient.”
In Natural Pilates, Wilson offers a simplified classic style version, focusing on the right shape and technique to ensure that it is approachable for all fitness levels.
“The classic method of pilates can be very complex, making practitioners lose focus. Our goal is to break down these complexes and create an accessible, welcoming environment, ”Wilson said.
Natural Pilates offers reformer classes and private sessions in its four countries in California and two New York countries. Not in the gym? Wilson’s online platform, Natural Pilates TV, provides access to over 250 matte and reformer drills, suitable for any fitness level.
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Image Source : nypost.com