Moving heavy weights aren\u2019t the only way to build full-body strength.<\/p>\n
According to Pilates instructor Noemi Nagy-Bhavsar, founder of Beyond Move<\/a>, you can strengthen your entire frame with Pilates instead.<\/p>\n <\/p>\n The practice emphasizes correct form during exercises, which can help you target specific muscles and joints.<\/p>\n You may like<\/p>\n Pilates also encourages you to synchronize your movements with your breath.<\/p>\n \u201cDoing so helps the muscles respond optimally to movement, and it is an energizing yet calming way to clear your mind,\u201d says Nagy-Bhavsar.<\/p>\n To help you strengthen all the major muscles in your body, the instructor has shared five of her favorite exercises.<\/p>\n All you need is an exercise mat and a flat resistance band.<\/p>\n Five Pilates exercises for full-body strength 1. Pilates side plank<\/p>\n Reps: 8 each side<\/p>\n Sit on the floor, leaning on one arm, with your hips facing forward.Bend your knees, keeping the bottom leg on the floor and bending the other over it, so that your top foot is flat on the floor, knee pointing upward.Exhale, lift your pelvis, and extend your legs.Reach your top arm overhead and inhale.Exhale, thread the top arm under your body, rotating your spine and pelvis toward the floor, while your top hip is upward.Inhale, return to the side plank, and repeat.Complete the repetitions on one side, then perform on the other.<\/p>\n This move targets lots of core muscles around your trunk, along with your shoulders and the large latissimus dorsi muscles in your back.<\/p>\n 2. Slanted 4-point kneeling <\/p>\n There are three elements to this move: leg lifts, donkey kicks, and side-knee openings. We’ve broken them down below.<\/p>\n Reps: 8 each side<\/p>\n Leg lift<\/p>\n Start on your hands and knees, with your knees under your hips and hands under your shoulders.Bring your left elbow and forearm to the floor, so that your forearm is horizontal to your body. Keep your hips level with the floor, your chest and neck lifted, and your spine neutral.Inhale and exhale, then slowly extend your right leg back, keeping your body still.Lift and lower your right leg an inch.Repeat eight times, then return to the starting position.<\/p>\n Donkey kick<\/p>\n Inhale and exhale, slowly extend your right leg back, and bend your right knee to 90\u00b0.Flex your ankle so the sole of your right foot faces upward.Pulse the knee and foot up and down an inch.Complete eight repetitions, then return to the starting position.<\/p>\n Side knee opening<\/p>\n Inhale and exhale, slowly extend your right knee out to the side and hold. Keep the body as still as possible.Complete the repetitions, then return to the starting position.Repeat the entire three-move sequence on the other side.<\/p>\n \u201cThis three-in-one exercise is designed to improve core stability and control,\u201d Nagy-Bhavsar says. \u201cIt will also stabilize the shoulder and ribcage.\u201d<\/p>\n 3. Double-leg stretch with arm circles<\/p>\n Reps: 5 each direction<\/p>\n Lie on your back, with your arms by your sides.Lift both legs, bending your knees to 90\u00b0 angles and aligning them above the hips. If you have back pain, try keeping one foot on the floor. Your lower back should stay in a neutral position, and your core should be engaged.Exhale, then raise and hold both arms up.Inhale, extend both legs forward to a 45\u00b0 angle as you lower your arms behind your head.Exhale, return your legs to 90\u00b0 while circling your arms down toward your hips, then back so that they’re pointing up again.Complete the repetitions, then circle your arms in the opposite direction for another five repetitions.<\/p>\n \u201cThis is designed to challenge core stability and coordination,\u201d says Nagy-Bhavsar.<\/p>\n It also encourages you to practice stabilizing your lower back and pelvis during limb movements.<\/p>\n Nagy-Bhavsar says you should refrain from doing this move if you observe any bulging of the abdominal muscles, as this indicates excessive strain on the rectus abdominis.<\/p>\n You should also avoid tilting your pelvis forward as you move your limbs.<\/p>\n \u201cThe spine should remain in a stable and neutral position,\u201d she explains.<\/p>\n