Health

Ayesha Billimoria rolls out 6 Pilates workouts to finish off 2021

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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It’s time to bid 2021 a goodbye and welcome 2022 with a healthier and fit body! Try Ayesha Billimoria’s pilates workouts to achieve a fit body in 2022.

The new year is rushing in, and so is the pressure to start it on a good note. While you may be setting fitness goals for the upcoming year, how about ending the year 2021 with a bang? Well, athlete and pilates expert, Ayesha Billimoria is doing the same. The ‘fit girl’ took to her Instagram handle to share 6 Intermediate mat pilates workouts that you can do from the comfort of your home!

Ayesha, who keeps sharing fitness motivation videos on Instagram, is a delight to watch in this workout video too. She demonstrated six pilates workouts for her followers to practice. Ayesha added a dash of fun to these workouts by doing them on a beach while soaking the sun.

Don’t believe us? Watch her for yourself:

Ayesha Billimoria shared her post with a motivating caption that read, “Intermediate Mat Pilates workout for those who want to finish the year strong. These 6 exercises can be done as a full core workout either after a run or as a stand alone program.”

Here are the 6 workouts that Ayesha Billimoria suggests for a fit and improved you in the upcoming year!

  1. Straight leg cycle crunches

(30 Reps X 3 Sets)

When done correctly, the bicycle crunch works your abdominals and obliques.

oblique crunches
Indulge in these Pilate workouts and bid 2021, a healthier goodbye. Image courtesy: Shutterstock

Here’s the step by step guide to do it:

  1. Lie straight on your back on the mat.
  2. Press your lower back into the floor and keep your legs straight.
  3. Place your hands behind the head, interlacing fingers while keeping your elbows wide.
  4. Bring your legs up, as you lift shoulder blades off the floor.
  5. As you straighten your left leg out and lift it at about a 45-degree angle, turn your upper body to the right.
  6. Repeat the same on the other side.

2. Full plank to half

(10 Walks X 3 Sets)

When done correctly, this workout can improve the strength around the shoulder, trunk and neck.

exercises for upper body
Indulge in these workouts and bid 2021, a healthier goodbye. Image courtesy: Shutterstock

Here’s the step by step guide to do it:

  1. Position yourself with elbows bent and resting under the shoulders.
  2. Lift the hips up in line with your shoulders, drawing in the core muscles to support your back.
  3. Now extend both knees to progress onto a full plank.
  4. Do not sag down your back as you hold this position.

3. Straight leg pulse

(12 Each side X 3 Sets)

Known to work on your glutes, this workout is easy to do.

plank variations for weight loss
Push your limits. Image courtesy: Shutterstock

Here’s the step by step guide to do it:

  1. Go down on all fours on a mat. Flex your feet and straighten one leg out behind you.
  2. Keeping your foot flexed and core engaged, lift your straight leg up toward the ceiling. Feel your glutes working and not your low back.
  3. Lower the leg down just a little and pulse it back up to full extension. Do not lower all the way back down. Lift and pulse your leg almost 8 times.
  4. Make sure to keep your hips square to the ground as you pulse. Repeat the same with the other leg.

4. Table top straight leg drop

(15 Drops each side X 3 sets)

This workout challenges the transverse abdominis muscle, which builds strength and stability in your abs and back.

Here’s the step by step guide to do it:

  1. Start by lying flat on your back on the mat with knees bent.
  2. Raise one leg. Bend your knee at 90 degrees.
  3. While with the other leg, lift it up to the ceiling and drop.
  4. Inhale and exhale while holding the position for over 10 seconds.
  5. Repeat the same with the other leg.

5. Knee drops in table top

(30 Reps X 3 Sets)

This workout is a game changer for stubborn thigh fat.

Here’s the step by step guide to do it:

  1. Start by going on all fours. Straighten your back.
  2. Try to lift your knees a little by shifting your body weight on your toes.
  3. Lift the left knee by keeping it perpendicular to your body.
  4. Now, bring it back to the ground and repeat the same on right.

6. Cycling crunches

(50 Cycles X 3 Sets)

The cycle crunch is excellent for activating your upper abdominal muscles. It works well on abs and core.

Here’s the step by step guide to do it:

  1. Start by lying flat on your back.
  2. Lift your shoulder blades off the ground
  3. In the cycle motion, extend and bend your legs.
  4. Tap your thighs with your hand as you extend your legs. This will engage your arms in the workout.

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