Wearing a revealing wedding dress and want to show off your buff back? Here are 5 Pilates moves recommended by the team at Pepilates!
A backless wedding dress is always a brave decision, so making sure you are toned and in tiptop condition is a must! Here are five moves from the team at Pepilates that will work your back muscles, burn fat and give you the confidence to go backless!
Lay on the floor on your stomach with your arms out in front of you. Engage your bum, hamstrings and upper back to raise your arms, legs and chest off the floor and hold this contraction for 2 seconds. Make sure to engage your core to get the best results from the exercise and exhale during this movement. This move is called the Super(wo)man because when you are holding the contracted position, you should look like Superman when he is flying!
Lie flat on your stomach with your arms stretched out in front of you and legs outstretched. Squeeze your inner thighs and heels together. Breathing continuously, pull your navel up off the mat and raise your upper back and head off the mat slightly as you simultaneously lift your right arm and your left leg off the mat. Squeeze your bottom and keep pressing your pubic bone down to the mat. Switch arms and legs in an even rhythm like swimming. Swim continuously for a total of 24 beats.
Lie on your stomach with your legs together and your arms by your side. Lift your abdominal muscles away from the mat and inhale. Exhale and keep your abs pulled in, extend the body long through your spine and out the top of your head to lift your upper body slightly off the mat. Anchor your pubic bone to the mat to protect your lower back and your head should be gazing down as an extension of your spine. Pause and return your body to the floor. Repeat 3 times.
Seated with your legs extended in front of you, hands slightly being your hips on the floor. Engage your core and try to pull your navel in and up towards your spine. Lift your hips up off the map, keeping the legs straight and gently tucking your tailbone. If your hips sag or drop then return back to the floor and try with knees bent and feet flat on the mat. The goal is to maintain a straight line and hold the reverse plank for 20-30 seconds. You may begin with holding this for a few seconds while you build your strength.
This is a classic core exercise and strengthens your backline as well as improving your balance and ability to stabilize. In all fours position use your hamstring and glutes to slide one leg back while using your upper back muscles to lift your opposite arm up parallel to your torso, keeping the spine long from head to tail – no arching! Bring back to the original position and repeat on the other side. This is one repetition, repeat 10 times.
Thanks to the team at Pepilates! Keep your eyes peeled for more exercises from our Pilates series, and check out our arm-toning excercises here!