Have you ever wondered why so many models and celebrities swear by Pilates? Isn’t that because they like the outcomes in the majority of cases? The response is simple: you can tone up without bulking up, raise your booty, and sculpt a beautiful physique while also developing functional power, body control, and body awareness. Pilates foundational movements provide the base for all of this.
Why KC Body?
Kim presents it in a fun, modern way with KC Body, which includes a lot of variety. Cardio, abs and booty work, total-body sculpting, and traditional classical mat Pilates movements will all be included. It’s a combination of everything you’ll need to get a stronger, leaner body in just a few weeks. And you can begin from the convenience of your own home.
If you’ve wanted to try Pilates, but don’t know where to start — look no further, we have the Pilates foundational movements for you! We know how intimidating trying new exercises and workout regimes can be. However, your introduction to Pilates doesn’t have to be met with uncertainty and dreadful discouragement.
At its core…
Pilates’ core principles of concentration, centering, learning control, intentional breathing, precision, and flow, will teach your body how to use muscles you never knew you had. Most Pilates studios use reformer equipment in workouts, but you can also do Pilates on a mat which requires nothing but your body, and a comfy mat. Whether you’re new to Pilates and want to know more about how to do it effectively or a former Pilates junkie who needs to brush up on your foundational movements– here are some foundational movements we swear by.
Pilates foundational movements: The Hundred
This core-focused move is one of Pilates’ classic core exercises. The move involves the constant engagement of the transverse abdominal, your muscles in your lower stomach, by using small movements to work those muscles.
To do the exercise, lie face up and lift both legs at an angle toward the ceiling. Make sure your head is curled up while reaching your arms long alongside your body with your palms facing downward. Pump your arms up and down as you inhale for five seconds and exhale for five counts. Repeat this motion and breathing pattern while holding the position.
Pilates foundational movements: Pelvic Curl
The Pelvic Curl exercise can be used as a gentle warmup for the spine and abdominal muscles. This move is usually one of the first moves taught to beginners because it forms the basis for many progressions and variations.
Start the exercise by lying on your mat with your knees bent, legs parallel with feet flat on the floor hip-distance apart. Place your arms to the side (palms facing down) and your pelvis in a neutral position with no tension in your neck or shoulders. Take a deep inhale to prepare and exhale to move your spine up into a bridge position one vertebra at a time. Pause at the top in the bridge position and reach your knees over your toes to open up your hip flexors. Exhale while bringing the bridge position down to the ground one vertebrae at a time.
Pilates foundational movements: The Roll-Up
Slow and steady wins the game in this exercise. This move is very precise and requires attention to the spine and back, yet strengthens the abdominals with a slow burn. It has been noted that one Pilates roll-up is equal to six standard sit-ups. To get an effective workout try doing a roll-up after the hundred exercise.
Lay on your back on the mat with your legs straight. Bring your arms into an arc overhead until they are flat on the floor behind you. Inhale in preparation and exhale bringing your arms overhead in an arc. As your arms reach 90 degrees, begin to curl your head, neck and shoulders off the mat. Make sure to inhale and exhale as you roll up the rest of the way. Your ribs should slide towards your pelvis, begin to roll through the spine and find a deep round shape. (You should look like a “C”.) Make sure your fingers are stretching towards your toes. Focus on your breath, inhale to extend your spine feel this through your pelvis up through your lower and middle spine, neck, and head until you are sitting on the bones in your butt cheeks. Roll back while exhaling into the starting position.
Rolling Like A Ball
This movement will give your spine major improvement in stability and flexibility because of the curve. This exercise in Pilates is a combination of Hip-Up and Balance Point. Rolling Like A Ball massages the spine by bringing circulation to the back muscles and discs of the spine.
To accomplish this exercise. Sit on your mat and place your hands over your shins in clasp like nature right above the ankle. Make sure your shoulders are dropped and relaxed, widen your back and deepen your abdominal and make a curve of your spine. Make sure to not tuck your head in during this exercise. Inhale and roll back onto your upper back and do a Hip-Up, using your lower abdominal to lift your hips. Your neck is apart of the curve, so be mindful of your head placement. You should focus your eyes on your navel to posture yourself correctly.
A final word from Kim…
Pilates is different from other exercises because it is low-impact and blends heightened mental concentration with precise, coordinated movements that test the small and large muscles in ways that other workouts do not. Kim adds a quicker dynamic flow and more cardio to the routines in KC Body to give you all of the typical Pilates benefits while still helping you lose weight.
Each KC Body routine is 30 minutes or less, so it’s easy to incorporate into your schedule. And with KC Body, you never have to go to a noisy, intimidating gym to achieve your goals; you can do it all from the comfort of your own home.
No matter what your fitness goals are, these movements will have you feeling better and open to more Pilates movements. So grab a comfy Pilates mat, your VitaJuwal bottle and a positive attitude. Your Pilates journey is well on its way!
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