This is a well-known fact - the more you exercise, the more energy you will have and the more you will feel like doing more. This is due to the release of the hormone adrenaline that increases your heart rate, elevates your blood pressure and boosts energy supplies. It leaves you with a feel-good, raring-to-go kind of a high. Pilates exercises gets the breathing deep and the circulation moving, stimulates the spinal and abdominal muscles, and floods your body with the same renewed energy that one gets from exercising the whole body. Here are four simple Pilates moves for you to recharge yourself anytime during the day, even during a lunch break in the office:
Abs n Back
1st ~ Sit on the edge of your chair, place your feet flat on the floor, hip-distance apart. Interlace your fingers and bring them behind your head, keep your elbows wide. Pull your abs in toward your spine. As you exhale, roll your back away from your thighs. Hold it here for an inhale. On your exhale, roll your head forward towards your knees while sucking in your abs and bending in your back. As you inhale, slowly stack yourself up, sitting straight and tall, head pointing to the ceiling, back to starting position. Keep your shoulders down at all times with your feet firmly planted on the floor. Do this move for 6 times.
2nd ~ Bring your arms out to the side, palms facing the floor, in a V-shape so that you can see fingertips of both hands easily. As you exhale, rotate your torso to the right side for 3 pulses, feeling that stretch in your back, pull up from the middle. On your inhale, come around to the centre. Exhale as you slowly rotate to the left side this time, also for 3 pulses. Keeping your abdominals tucked in and sitting tall on your chair, inhale to come back to centre at starting position. Repeat this again for another 8 times.
Legs n Feet
3rd ~ Sit on the front of your chair, press the heels of your hands down on the chair by your sides to help lift yourself from your waistline. Inhale as you lift your right knee away from the chair toward the ceiling. Exhale as you extend your leg straight with the lifted knee while keeping your back straight and your tummy in. Perform this move 8 times on each side.
4th ~ Standing tall on your feet, heels and toes together. Contract your abdominal muscles as you inhale and slowly rise up to your toes. Ensure that your heels are glued together. Press your inner thighs together to engage your buttocks and backs of legs even more. Hold for a count of 3 as you remain in tip-toe position. Breathe normally. You may lightly touch the back of chair or wall for support. Exhale as you slowly lower yourself back down to the floor. Complete 5 sets of this.
Author Resource:-
Mrs Claudel Kuek, PowerMoves Pilates in the Park promises to help you achieve your fit and fab bod through Pilates at our award-winning studios located at exclusive and choice parkland locations of Dempsey Hill, Bishan Park and Rochester Park. For the body of your dreams, click here to learn more.
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