Pilates For Strength Training

Consistent exercise programs are the key to maintaining a healthy lifestyle. Try these pilates for strength training exercises during your next workout. Repeat each exercise for 45 seconds.

Knee Plank

Lie down on the mat with your elbows under your shoulders and toes touching the floor. Start with your knees on the mat and lift up. Hold for five seconds, then back to your knees for five seconds.

Pike Plank

With toes just off the edge of the mat, lean forward with arms straight and hands at shoulder width. Lean back until your body is in an inverted V-shape and touch your left hand to your right knee. Lean forward again, then back, and touch your right hand to your left knee.

Swimming

Lie down on your stomach with arms in front of you. Lift your arms and legs off the floor.   Flutter your arms and legs up and down as though your moving through water.  Your head is also lifted and yor neck is lengthened.  Continue the swimming movement for a count of ten. Take a break when needed.  Repeat 3 times.

Roll Ups

Lie on your back with your legs extended and your arms reaching over head with your back on the floor. Stretch your arms up to the sky but keep your shoulders on the floor.  Lift your head in between your arms and use your stomach muscles to roll your head, your neck, your torso up and forward as your reach beyond your toes.  Keep your legs pressing to the floor and your toes pulling back toward your knees.  You will feel an amazing stretch.  Now, roll back down to the mat slowly and carefully as you feel a massage on your back.  

Toe Taps

Lie on your back with knees bent at a 45 degree angle and feet in the air. Stretch your arms out to the sides or at your sides.  Tap your right foot to the mat, then your left. Keep your back on the mat.  You should feel your stomach muscles coming alive and working.  

Windshield Wipers

Lie on your back, legs straight in the air, and arms outstretched to the sides. Your shoulders will stay in the floor as you perform this more.  Lean your legs to the side, back to center, then to the other side. Your opposite hip will lift as you tilt to the side and you are now working your waist!  You're welcome!
 

Leg Lifts

Lie on your side with your elbow under your shoulder. Pull your knee into your chest, then back out straight, then up into the air.
For the second part of this exercise, put the foot of your top leg in front of you, hold the ankle, lift the lower leg as high as you can, and lower back down to the mat. Then roll over and repeat both exercises on your other side.