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A Pilates instructor says these three moves will help you build strength and improve your fitness without equipment
Pilates has come a long way from its classical roots and modern studios often mix in elements of other disciplines to add more benefits to a contemporary Pilates class.
One studio that’s done just that is Carrie’s Pilates. “It’s not traditional Pilates, but the moves are based on Pilates,” founder Carrie Ebers explains, “and we incorporate strength training and HIIT.”
Carrie’s Pilates classes use a machine called a transformer, a bed with a sliding carriage and adjustable springs, which is similar to a Pilates reformer.
However, you can easily replicate elements of the method at home, such as the way you move and the format of the exercises.
“It’s still about slow movement—usually four counts out, four counts in,” says Ebers. The difference to Pilates is that you’ll do a higher number of reps and there’s minimal rest between exercises. “We go straight into the next move to keep the heart rate up the whole time,” says Ebers.
The moves in Carrie’s Pilates workouts all strengthen the core, but there are more compound exercises—movements that engage more than one muscle group—than in traditional Pilates to build strength and raise the heart rate.
Carrie’s Pilates three-move home workout
Ebers has shared a three-move workout that aims to replicate the Carrie’s Pilates method at home.
Try to take minimal breaks between sets, keeping in mind that the aim is to feel a burn in your muscles and to increase your heart rate.
1. Marching glute bridge
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Sets: 3 Reps: 10 each side
- Lie on your back with your feet flat on the floor, shins vertical and your arms by your sides.
- Push through your heels to lift your hips, until your shoulders, hips and knees are in line.
- Keeping your hips elevated throughout, slowly lift one leg at a time.
2. Curtsy lunge
Sets: 3 Reps: 10 each side
- Stand with your feet hip-width apart and your hands on your hips.
- Engage your core, then step your right foot back and to the left, bending both knees to lower, keeping your chest upright.
- Push through your front heel and return to standing.
- Repeat on the other side, alternating legs with each rep.
3. Plank
Sets: 3 Time: 60sec
- Lie on your front with your forearms on the floor and elbows under your shoulders.
- Engage your core and lift your body so you’re propped up on your forearms and your toes. Your body should be in a straight line from the head to the heels.
- Hold this position for time, but stop early if your hips rise or sag.
