A renowned Pilates trainer who is popular among celebrities advises that incorporating these three particular exercises into your routine will aid in strengthening your body.
Liana Levi, the founder of Forma Pilates, offers a selection of essential exercises for beginners looking to build a strong and stable core, increase spine and hip mobility, and improve coordinated muscular strength. These foundational moves are commonly emphasized in beginner Pilates routines.
The Hundred
The Hundred exercise is a great starting point for improving core stability and breath control. By engaging the deep abdominal muscles and coordinating breathing with movement, this exercise helps to improve overall endurance and posture.
Roll-Up
The Roll-Up exercise promotes spinal mobility and abdominal strength. By performing controlled articulated spinal flexion, this exercise enhances flexibility in the back and strengthens the core muscles important for daily functional movement.
Leg Circles
Leg Circles develop hip mobility and core control by isolating leg movement while stabilizing the pelvis and core. This exercise improves lower body strength and flexibility without compromising spinal alignment.
Bird-dog Exercise
For a more advanced version of the Bird-dog exercise, the supporting knee is floated off the mat until the knee and shin are parallel to the mat underneath. This exercise helps to strengthen and stabilize the core and spine, and improve mobility in the arms and legs.
Swimming Exercise
The Swimming exercise focuses on strengthening the back, core, shoulders, and glutes. This exercise involves starting in a lying down position on the belly with arms and legs extended diagonally. Floating both arms and legs off the mat as high as possible while activating the core, and then gently floating limbs back down to the floor on the exhale, makes for a dynamic and effective workout.
Twisted Mountain Climber Exercise
The Twisted mountain climber exercise engages arms, shoulders, glutes, and legs while stabilizing the core. This exercise is performed in a plank position with hands under shoulders and legs straight behind. To perform, lift one leg slightly off the floor and bend the knee under before reaching the knee to the opposite elbow, twisting slightly at the waist during the movement.
Liana Levi recommends performing the Bird-dog exercise for 10-20 reps on each side, and the Twisted mountain climber exercise for 2 sets with 10 reps.
For those wanting the Forma Pilates experience from home, Liana Levi recently launched Forma Online. Forma Pilates has referral-only studios in Los Angeles, Calif, New York, Texas, and Phoenix. Liana Levi's favorite Pilates exercise is the Bird-dog, with the Twisted mountain climber being her second favorite.
These exercises collectively build a strong and stable core, increase spine and hip mobility, and improve coordinated muscular strength, which are essential for progressing safely in Pilates and functional fitness.
- Liana Levi, the founder of Forma Pilates, recommends the Bird-dog exercise for building a strong and stable core, as it helps to strengthen and stabilize the core and spine, and improves mobility in the arms and legs.
- The Swimming exercise, focus on strengthening the back, core, shoulders, and glutes, and is a dynamic and effective workout that involves starting in a lying down position on the belly with arms and legs extended diagonally.
- For a more comprehensive wellness routine, consider incorporating yoga and fitness workouts into your daily routine,for overall health and wellness benefits.
- Forma Online offers the Forma Pilates experience from home, for those wanting to experience Liana Levi's specialized training in health-and-wellness, lifestyle, and fitness-and-exercise.
