8-Minute Workout: Pilates for a Longer, Leaner Look
Pages in this Story:
- The Daily Routine
- Double-Leg Stretch
- Spine Stretch Forward
- Seated Spine Twist
- Leg Pull Front
- Leg Pull Back
This express Pilates workout will help you tone your core and improve your posture.
The Daily Routine
Pilates does more than just tone and firm your core. By initiating all movements from your center, you'll improve your posture and look leaner in just a few workouts, says Howard Sichel, a chiropractor and president and co-owner of Power Pilates in New York City. To maximize results, keep your belly button drawn in and up, your neck and back long, and your shoulders relaxed. Do this routine daily to keep your body looking its best.
Minutes 0:00-1:00: Swan
Targets: Back, Abdominals, Inner Thighs
- Lie facedown on the floor, legs together, palms on floor by shoulders, elbows at sides.
- Press hands into floor and inhale, lifting head, shoulders, and chest.
- Arch upper back slightly, keeping abs drawn in.
- Take 2 or 3 breaths.
- Slowly return head and chest to floor.
- Repeat.
Next:
Double-Leg Stretch
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I love Pilates. I am taking a Pilates class in Boulder and I love it. (http://www.pinnaclephysicaltherapyboulder.com)
1/27/2012 05:23:24 PM Report AbuseI feel the model is performing the exercise with hyperextension of lumbar spine NOT a true reflection of how a normal client should look performing this exercise....this will lead to the move being performed incorrectly and UNSAFE.I have never heard of swan being performed with legs together....far too much strain on lumbar
1/17/2012 03:32:51 PM Report AbuseAwesomw
1/2/2011 02:19:21 PM Report AbuseFavorite move
2/14/2010 04:24:08 PM Report AbuseGreat, thanks
11/23/2009 09:39:12 PM Report Abuse