When it comes to training, athletes always go for high intensity interval training, resistance training, and even cardio exercises. However, there are now a growing number of athletes and fitness buffs who are discovering the full benefits of Pilates especially in helping them improve their performance. And while you may have reservations about how a seemingly benign exercise system can power up the world’s most respected athletes, professional athletes don’t seem to mind. As a matter of fact, many are now incorporating Pilates in their training regimen. To give you an idea how this system can help you improve your athletic performance, here are 3 powerful Pilates moves you can try. You can also more about these moves from your friendly Pilates clinic or you can visit wyndhamrehab.com.au.
The Swimmer
Ideal for those who engage in CrossFit, the Swimmer helps prepare you for explosive moves by building stronger muscular connections within the group of muscles of the core. This Pilates move also help improve flexibility and stability within the hips. These are fundamental requirements to explosive movements seen in CrossFit workouts. They require highly varied movements done constantly and at tremendous intensities. The Swimmer Pilates move can help strengthen the core muscles plus those in the hips to allow you to make those bursts.
Lie down on your tummy and stretch your arms over your head while keeping your legs straight and drawn together. Raise your right leg some 6 inches from the floor while also raising your left hand. Lift your chest, float your head, and stay in this position for about 10 full breaths. Repeat this Pilates move using the other leg and arm.
Double Leg Kick
For weightlifters, the best Pilates move they can perform is the Double Leg Kick for obvious reasons. Weightlifters require strong and stable legs, thighs, hips, and pelvis so they can effortlessly perform the snatch, deadlift, or any other weightlifting variation. The Double Leg Kick can also improve the range of motion of the knees and the hip joints while also stabilising the lower back. This Pilates move can help improve the stability of these muscles, allowing you to easily lift weights.
You start off with this Pilates move by lying face down. Now bend your knees so that your heels will be almost touching your butt. Extend your arms to the back and interlock your fingers while bending the elbows. As you inhale, kick both of your heels towards your buttocks about 2 to 3 times in rapid succession. As you exhaled, stretch your arms and legs out while lifting your chest and head. Do this 10 times.
Kneeling Bicycle
For those who want to train in endurance such as runners, marathoners, triathletes, and cyclists, the Kneeling Bicycle Pilates move is always a great choice. Its principal aim is to increase the mobility and stability of the shoulders, spine, and hips while also adding strength and stability to the muscles of the core. These are critical to help improve muscle use during prolonged athletic activities. After all, endurance activities require you to have strong and well-toned muscles of the lower extremities while the strength of the core and back should help support the body in an upright position.
The Kneeling Bicycle starts off by kneeling on your right (or left) knee while extending the left (or right) leg straight out as far as you possibly can to the side. Now lean on the side where you are kneeling. If you’re kneeling with the right knee, then you lean on the right. Place your right hand on the floor to provide support. Slowly raise your left extended leg so that the left foot is just a bit lower than the height of your hips. Exhale slowly as you swing your left leg forward then deeply inhale as you bend it. Make sure to bend your left knee in a sweeping motion and as far back as you possibly can. Repeat this for 4 more times before you switch to the other leg.
Pilates is not just any other exercise system. It can be used as an adjunct to other types of exercises and training regimens to help you improve your performance and help you become a much better athlete.
The post 3 Powerful Pilates Moves to Make Every Athlete Perform Better appeared first on Fitnistics.com.