Pilates 101: Here's a beginner-friendly workout routine that Bollywood celebs swears by

We all can agree Bollywood stars are among the most fittest of people as they spend a lot of time in the gym or working out to look their best on screen. But did you know, the one workout regime common amongst all your favourite B-town celebs is Pilates? Alia Bhatt, Katrina, Kaif, Kareena Kapoor, Janhvi Kapoor, Sara Ali Khan, Malaika Arora and Ananya Panday are just some names that swear by pilates. If you also want to start your fitness journey and get the physique of your dreams, then keep reading to learn all you need to know about Pilates.

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What is Pilates?

Originally called 'Contrology', the term 'Pilates' was coined after a German physical trainer named Joseph H. Pilates who actually developed the full-body exercise method in the early 20th century. Pilates is now widely used to rehabilitate fitness enthusiasts and athletes, and is also a preferred form of exercise for those who aren't really a fan of working out.

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Pilates is simply a combination of core-strengthening exercises that are either done on a mat or specialized spring-loaded equipment that improves posture and balance. Pilates is a restorative and powerful low-impact exercise method that targets the 'powerhouse' muscles, which include the glutes, hips, pelvic floor and lower back, according to a research study published in the Journal of Bodywork and Movement Therapies.

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Beginner-friendly workout routine to get started with Pilates

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If you are looking for a way to delve into the world of Pilates, we've got your back. Here are a few simple and basic Pilates moves, shared by celebrity fitness instructor Yasmin Karachiwala, that you can get started with even if you have never done Pilates before.

1) Bridge

To practice this move, start by lying on your back keeping your knees bent, your arms at your sides with your palms facing down and your feet hip-width apart, flat on the floor. Then slowly lift your hips upwards while engaging your core and squeezing your glutes. Make sure to keep your knees and thighs parallelly aligned with your hips, and hold the pose for 5-10 seconds, then slowly exhale and come back to the starting position.

2) Single Leg Circles

Again, start with lying on your back with both legs extended on the floor and arms by your side. Then extend one leg in the air while keeping the other one stretched straight on the floor. Then make a circle in the air with your extended leg in a clockwise direction. Make at least 5 circles and then repeat it in the anti-clockwise direction. Switch the legs and repeat the process.

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3) Hundred

To start, lie on your back with your arms at your side and bend your knees while keeping your feet flat on the floor. Then lift your legs above your hips and push them straight. Simultaneously, move the top of your body towards the ceiling while bringing your chin down towards your chest. Carefully, pump your arms up and down with your palms pointed down, while holding your head and legs in the air. For maximum benefits, repeat this exercise at least 10 times.

4) Side Leg Kicks

Start by lying on your side and prop your head on your hand while lifting your ribs away from the floor. Keep your other hand on the mat, and lift your top leg and swing it to the front. Make sure to stretch your leg while pointing your toe ahead and sweep your top leg to the back. Flex your foot and kick it to the front. Repeat this exercise 5-10 times on both sides.

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5) Swan

Now lie face-down on the mat while keeping your arms close to the sides and your elbows bent at approximately 90 degrees. Inhale and lift your belly up and away from the mat supporting a long upward arc. Then exhale and release the arc while keeping your abdominals lifted and lengthening your spine. Repeat this exercise at least 5-6 times.

Pilates is a perfect combination of yoga and cardio that not only provides resistance and strength training but also energizes you and gets you going! Whether you are looking for a workout regimen that easily and quickly burns calories or one that provides energy or boosts your metabolism, Pilates is the answer to all!

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