Ready to amp up your Pilates practice? The resistance of our ankle wrist weights and Pilates bars added to an already great workout will help take it up another level for greater strength and endurance. This full-body workout is designed to sculpt, tone, and strengthen the body from head to toe with Amp ankle and wrist weights combined with 1.5kg Pilates bars (3kg pair). This is an ideal routine for both a new and a seasoned Pilates enthusiast, where many muscle groups are engaged at a time to enhance balance, flexibility, and strength.
We now come to this effective empowering Pilates workout routine, great for working out at home. Get going with a mat, weights, and bars!
Warm-Up (5 minutes)
Start off with a soft, gentle warm-up to get the body ready and blood flowing. Light stretching, arm circles, or marching to get going. This really helps the workout have more impact when you get started. Now you are ready, let's go!
Find the full workout post on Instagram here.
Full Body Express Pilates Routine
Each exercise has 10-12 reps to make sure you are targeting every muscle group without overworking one spot. Here's how to perform each one for maximum effect.
Super(wo)man Lifting Weights
- Target muscles: Lower back, glutes, shoulders, core.
- How to do it: Lie face-down on your mat with your arms extended in front, holding onto the Pilates bars. Bring both the arms and legs off the floor, keeping your legs straight, while making sure your core is active throughout the time. At the top of the movement, hold for a second, then lower down, controlled.
- Tip: Pay most attention to squeezing your glutes and maintaining neutrality of your neck, keeping it in line with your spine.
Tricep Push-Back with a Leg Bend
- Target muscles: Triceps, core, glutes.
- How to do it: Stand feet hips-width apart, with your hands grasping a Pilates bar on either side. Slightly bend forward at the hip, bending your elbows at a 90-degree angle. Extend your right leg back while you push both arms back, straightening the elbows. Return to start, then repeat with the opposite leg.
- Tip: Hold your core for stability and ensure that all movements are controlled for maximum burn.
Leg Lift to Shoulder Rock
- Target muscles: Shoulders, core, legs.
- How to do it: Stand tall holding a Pilates bar in each hand at your sides. Lift your right leg up to hip height as you raise the bars to shoulder level. Lower the leg and arms down, then repeat on the other side.
- Tip: Engage your core to keep your balance without swinging arms.
Hydrant
- Target muscles: Glutes, hips, core.
- How to: Start on all fours, with your wrists directly under your shoulders. Keeping the knee bent, lift your right leg out to the side at a 90-degree angle. Lower back down, hovering over the mat. Complete one round and return to the starting position, repeat on the left side.
- Tip: This is where the magic of a strong core comes into play to avoid arching of your lower back.
Hydrant to Leg Extend
- Target muscles: Glutes, core, hamstrings.
- How to do it: From the hydrant position, lift right leg out to side, extension straight. Bend knee to return to hydrant, then lower back down.
- Tip: Engage your core to maintain stability and avoid swaying from one side to the other.
Leg Extend to Diagonal Tap
- Target muscles: Glutes, core, inner thighs.
- How to do it: Start on all fours and extend your right leg straight back. Tap it across to the left diagonally; lift and return to original position. Once you have completed one round on your right leg, return to the start position and repeat with your left leg.
- Tip: Keep core braced to maintain balance without side-to-side rocking.
Knee to Elbow
- Target muscles: Core, obliques, shoulders.
- How to do it: Begin by lying in a high plank with wrists under shoulders. Bring your right knee up toward your right elbow, drawing your obliques in. Return to plank and then repeat with the left knee.
- Tip: Keep hips level and avoid sagging as you bring each knee forward.
Cool Down (5 minutes)
Finish your workout with a well-deserved cool-down, which allows your muscles to catch their breath. Take in seated forward folds, child's pose, or a gentle spinal twist. Breathe deeply, letting your body release tension and celebrate the hard work you've completed!
Pro Tips
- Focus on Control: Pilates focuses a lot on slow, controlled movements that build muscle without strain.
- Engage Your Core: Throughout each exercise, remember to keep your core tight for stability and proper form.
- Breathe Mindfully: Exhale as you lift or extend, and inhale as you return to the starting position.
Why This Workout Works
This full-body Pilates routine is specially designed to engage your entire body while strengthening your core and centre with each exercise. Using Amp's ankle weights, wrist weights, and Pilates weights adds some efficient resistance to each move. Since Pilates is low-impact, it makes for a great choice with regard to exercise that is easy on the joints but very effective at the same time. From the development of strength and firming of muscles to truly mindful sets of exercise one can do at home, this Pilates routine will make sure your workout is well-balanced.
So roll out your mat, gear up with Amp weights and bars, and get ready to experience that rewarding burn from head to toe!
Follow Dan here for more great workouts and Pilates tips and guidance @d.t.pilates.