Pilates exercises for beginners has variety of options and one of which is bed exercises.
Work out Details
This Pilates workout video for the butt and thighs is very effective at toning the lower body. It consists of only thigh slimming exercises that add definition without adding any size to the legs. What all of the moves have in common is that they engage the muscles without any significant weight or resistance.
For an example of the difference between exercises that slim legs and those that might build mass, consider lunges. Lunges require you to tax one leg at a time with the majority of your bodyweight. Even for the slightest person, bodyweight is a significant amount of weight for one leg, which can overtime build (strong, athletic, attractive) leg muscle. If that doesn’t happen to be one of your goals, these Pilates butt and thigh exercises are a great low resistance way to tone legs and build lean muscle because none of them have you maneuvering any significant amount of bodyweight. Do keep in mind that lean muscle mass is what gives you the advantage of a faster resting metabolism - don't avoid building muscle.
This routine is fantastic because of how comprehensively the exercises work your lower body. By the time you’ve finished the workout video, you will have used multiple approaches to target your glutes, inside and outside thighs, hamstrings, quadriceps, and calves.
Another benefit to this Pilates workout video is that the moves engage much more than just the obvious muscle groups. In addition to toning the lower body, you’ll also be using your abdominals, obliques, hip flexors and lower back. Aside from the toning benefits, Pilates also offers the advantage of increasing flexibility and overall body awareness.
Do this lower body workout routine up to three or four times a week, taking more time off in between if muscles are still sore.
Do at least 5 minutes of warm up cardio before starting the routine in order to warm up muscles and increase range of motion.
Once you are familiar with the video, feel free to turn down the volume of our narration & turn on your own music.
Ref: http://www.fitnessblender.com/v/workout-detail/Leg-Slimming-Pilates-Butt-and-Thigh-Workout/89/
How to Exercise in Bed
Instructions
1.Work on your arms. Two-pound weights can be found for purchase at most any department store. While lying in bed, do 10 reps of curls with each arm, working the bicep. Sit up in bed and do 10 reps with each arm, bringing the weights above your head.
2.Do sit ups or toe touches. While crunches might be a little difficult to do in bed, you can still do a version of a sit-up or toe touches. Do 10, take a brief break, do 10 more, take another break and do 10, again.
3.Lift your body. Lying flat on your back, tense your body up and push your torso up toward the ceiling. Do 10 reps of this twice.
4.Do leg lifts. Still lying flat on your back, raise each leg, straightened, above your head in a series of 15 reps twice. Lie on your side and raise each leg above your head for a series of 15 reps each, and then repeat.
5.Do stretches. Swing your left leg over the right side of your body, keeping your left arm extended out to the left of you. Stretch out. Hold this position for 20 seconds. Repeat in the other direction.
Ref: http://www.ehow.com/how_2066052_exercise-bed.html
Have a look at some more Pilates exercises.
You may also like: Pilate exercises
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| Photo Source: http://www.muscleprodigy.com |
Work out Details
This Pilates workout video for the butt and thighs is very effective at toning the lower body. It consists of only thigh slimming exercises that add definition without adding any size to the legs. What all of the moves have in common is that they engage the muscles without any significant weight or resistance.
For an example of the difference between exercises that slim legs and those that might build mass, consider lunges. Lunges require you to tax one leg at a time with the majority of your bodyweight. Even for the slightest person, bodyweight is a significant amount of weight for one leg, which can overtime build (strong, athletic, attractive) leg muscle. If that doesn’t happen to be one of your goals, these Pilates butt and thigh exercises are a great low resistance way to tone legs and build lean muscle because none of them have you maneuvering any significant amount of bodyweight. Do keep in mind that lean muscle mass is what gives you the advantage of a faster resting metabolism - don't avoid building muscle.
This routine is fantastic because of how comprehensively the exercises work your lower body. By the time you’ve finished the workout video, you will have used multiple approaches to target your glutes, inside and outside thighs, hamstrings, quadriceps, and calves.
Another benefit to this Pilates workout video is that the moves engage much more than just the obvious muscle groups. In addition to toning the lower body, you’ll also be using your abdominals, obliques, hip flexors and lower back. Aside from the toning benefits, Pilates also offers the advantage of increasing flexibility and overall body awareness.
Do this lower body workout routine up to three or four times a week, taking more time off in between if muscles are still sore.
Do at least 5 minutes of warm up cardio before starting the routine in order to warm up muscles and increase range of motion.
Once you are familiar with the video, feel free to turn down the volume of our narration & turn on your own music.
Ref: http://www.fitnessblender.com/v/workout-detail/Leg-Slimming-Pilates-Butt-and-Thigh-Workout/89/
How to Exercise in Bed
Instructions
1.Work on your arms. Two-pound weights can be found for purchase at most any department store. While lying in bed, do 10 reps of curls with each arm, working the bicep. Sit up in bed and do 10 reps with each arm, bringing the weights above your head.
2.Do sit ups or toe touches. While crunches might be a little difficult to do in bed, you can still do a version of a sit-up or toe touches. Do 10, take a brief break, do 10 more, take another break and do 10, again.
3.Lift your body. Lying flat on your back, tense your body up and push your torso up toward the ceiling. Do 10 reps of this twice.
4.Do leg lifts. Still lying flat on your back, raise each leg, straightened, above your head in a series of 15 reps twice. Lie on your side and raise each leg above your head for a series of 15 reps each, and then repeat.
5.Do stretches. Swing your left leg over the right side of your body, keeping your left arm extended out to the left of you. Stretch out. Hold this position for 20 seconds. Repeat in the other direction.
Ref: http://www.ehow.com/how_2066052_exercise-bed.html
Have a look at some more Pilates exercises.
You may also like: Pilate exercises
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