Home » A Pilates instructor recommends doing these five moves to strengthen your whole body and mobilize your hips

A Pilates instructor recommends doing these five moves to strengthen your whole body and mobilize your hips

by UNN Feed

Pilates is a great way to build a stronger, more mobile body. It’s also a top option if you’re exercising at home, with virtually no equipment needed for a mat-based session. 

Take this 20-minute routine from Pilates instructor and Shape Pilates founder Gemma Folkard, for example. It promises to strengthen your entire body, mobilize your hips and more with just five bodyweight moves. 

All you need to do is unroll your yoga mat and get started.  

How to do Gemma Folkard’s full-body Pilates routine

  • Triceps dip with leg raise x6-8
  • Oblique crunch with hip-opener and leg rainbow x6-8
  • Spine stretch with leg extension x6-8
  • Lunge with arm raise x6-8
  • Lunge hold with arm raise x12

Perform the moves above as a sequence. Each one is designed to flow into the next, so try to transition smoothly between them without breaks. Look below for instructions and video demonstrations to help you execute each one correctly.  

Complete the entire sequence on one side of your body, take a few deep breaths, then repeat it on the other side. This should take about 20 minutes, according to Folkard.  

She also recommends warming up with a few cat/cow stretches before diving in. 

1. Triceps dip with leg raise

  • Start on all fours, with your knees directly beneath your hips and your hands slightly in front of your shoulders.
  • Extend your left leg behind you so it’s parallel with the ground.
  • Keeping your elbows in line with your hands and your back flat, lower them to the ground. As you do this, allow your left leg to lift up so it continues to form a straight line with your torso.
  • Push through your hands to straighten your arms again.
  • For an easier alternative, perform this move with both knees remaining on the ground.

Instructor’s insight

Folkard says this move offers an enjoyable stretch for your back and abdominal muscles, while also improving your balance and developing upper body stability.

2. Oblique…

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