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A Pilates instructor says these five moves will help you build full-body strength and healthier joints
Moving heavy weights aren’t the only way to build full-body strength.
According to Pilates instructor Noemi Nagy-Bhavsar, founder of Beyond Move, you can strengthen your entire frame with Pilates instead.
The practice emphasizes correct form during exercises, which can help you target specific muscles and joints.
Pilates also encourages you to synchronize your movements with your breath.
“Doing so helps the muscles respond optimally to movement, and it is an energizing yet calming way to clear your mind,” says Nagy-Bhavsar.
To help you strengthen all the major muscles in your body, the instructor has shared five of her favorite exercises.
All you need is an exercise mat and a flat resistance band.
Five Pilates exercises for full-body strength
1. Pilates side plank
Reps: 8 each side
- Sit on the floor, leaning on one arm, with your hips facing forward.
- Bend your knees, keeping the bottom leg on the floor and bending the other over it, so that your top foot is flat on the floor, knee pointing upward.
- Exhale, lift your pelvis, and extend your legs.
- Reach your top arm overhead and inhale.
- Exhale, thread the top arm under your body, rotating your spine and pelvis toward the floor, while your top hip is upward.
- Inhale, return to the side plank, and repeat.
- Complete the repetitions on one side, then perform on the other.
This move targets lots of core muscles around your trunk, along with your shoulders and the large latissimus dorsi muscles in your back.
2. Slanted 4-point kneeling
There are three elements to this move: leg lifts, donkey kicks, and side-knee openings. We’ve broken them down below.
Reps: 8 each side
Leg lift
- Start on your hands and knees, with your knees under your hips and hands under your shoulders.
- Bring your left elbow and forearm to the floor, so that your forearm is horizontal to your body. Keep your hips level with the floor, your chest and neck lifted, and your spine neutral.
- Inhale and exhale, then slowly extend your right leg back, keeping your body still.
- Lift and lower your right leg an inch.
- Repeat eight times, then return to the starting position.
Donkey kick
- Inhale and exhale, slowly extend your right leg back, and bend your right knee to 90°.
- Flex your ankle so the sole of your right foot faces upward.
- Pulse the knee and foot up and down an inch.
- Complete eight repetitions, then return to the starting position.
Side knee opening
- Inhale and exhale, slowly extend your right knee out to the side and hold. Keep the body as still as possible.
- Complete the repetitions, then return to the starting position.
- Repeat the entire three-move sequence on the other side.
“This three-in-one exercise is designed to improve core stability and control,” Nagy-Bhavsar says. “It will also stabilize the shoulder and ribcage.”
3. Double-leg stretch with arm circles
Reps: 5 each direction
- Lie on your back, with your arms by your sides.
- Lift both legs, bending your knees to 90° angles and aligning them above the hips. If you have back pain, try keeping one foot on the floor. Your lower back should stay in a neutral position, and your core should be engaged.
- Exhale, then raise and hold both arms up.
- Inhale, extend both legs forward to a 45° angle as you lower your arms behind your head.
- Exhale, return your legs to 90° while circling your arms down toward your hips, then back so that they’re pointing up again.
- Complete the repetitions, then circle your arms in the opposite direction for another five repetitions.
“This is designed to challenge core stability and coordination,” says Nagy-Bhavsar.
It also encourages you to practice stabilizing your lower back and pelvis during limb movements.
Nagy-Bhavsar says you should refrain from doing this move if you observe any bulging of the abdominal muscles, as this indicates excessive strain on the rectus abdominis.
You should also avoid tilting your pelvis forward as you move your limbs.
“The spine should remain in a stable and neutral position,” she explains.
4. Resistance band lunges
Reps: 8-10 each side
- Stand with your feet hip-width apart, holding a resistance band at chest height with arms extended, and step one foot forward.
- Inhale and exhale, bend both knees to roughly 90° angles, keeping your front knee over your ankle and lowering your back knee toward the floor.
- Pull the band apart to create tension, then return to standing.
- Complete eight to 10 repetitions.
- Shift your weight onto your front leg, resting your back foot on your toes.
- Hinge at the hips, tilting your torso forward slightly and lifting your back leg.
- Continue pulling the band apart.
- Inhale, lower your foot to the mat. That’s one repetition.
- Complete eight to 10 repetitions on one side, then repeat the sequence on the other side.
“In Pilates, the lunge is performed with a focus on core stability, precise alignment, and controlled, flowing movement, rather than the more explosive, strength-training style,” Nagy-Bhavsar says.
“It is a multi-joint, unilateral [single-leg] exercise, which makes it excellent for addressing imbalances and improving balance, shoulder and scapula control, and lumbo-pelvic stability.”
5. Swimming
Reps: 6-8 each side
- Lie on your front, forehead resting on the floor, arms extended forward, palms facing down.
- Tilt your pelvis toward the floor, keeping your lower back in a neutral position.
- Inhale and exhale, lift one arm and the opposite leg, focusing on extending the limbs rather than reaching upward.
- Inhale, lower and repeat on the opposite sides.
- Continue alternating sides to complete the repetitions.
“This is a very nice hip extension exercise and it’s great for strengthening the glutes,” Nagy-Bhavsar says. “It’s also very good for postural correction.”
