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Pilates can build strength and endurance. The intrinsic muscles stabilize the extrinsic muscles, therefore stability and balance training is a very effective way to strength train muscles. If you do a regular routine 3 times a week you will begin to see change in your body and feel stronger. This month we are focusing on our lower body and legs, still incorporating some core. Unlike most methods, Pilates focuses on keeping a tight core throughout the entire routine. This helps build better posture and body awareness.
This routine focuses on using stabilizers in a series of exercises to strengthen and tone the legs. Complete the following for at least 60 seconds and 30 seconds if you are a beginner. Repeat routine multiple times to achieve a higher heart rate or longer workout. All of the following can be done with or without equipment. There are examples of both.
Pilates Routine #2
Floor Lunge with slider (can be done without any equipment)
Floor Lunge to the side with slider (can be done without any equipment)
Bungees with weight (can be done without any equipment)
Mega Donkey Kicks
Figure 4 stretch
You can pick up the furniture sliders at any retail or hardware store. I found mine and Bed, Bath and Beyond. You can use full water bottles or cans from your kitchen cabinet for weights. If you are interested in purchasing a light weight or weighted ball, you can find them on amazon.com or at any retailer like target or wal-mart. I suggest no more than a 2 or 3lbs weight.