Injury-free in 10 Minutes A Week
Perfect Pilates moves
‘ PILATES strengthens as well as lengthens the body. It stabilises and brings awareness to your weaknesses,’ says Tony Diamond, Master Pilates Coach at Third Space Health Clubs (thirdspace.london). ‘People see Pilates and yoga as interchangeable, but they’re not. Pilates strengthens you through length. Yoga – the odd pose aside – is more about opening and relaxing, but with Pilates you take the movement to its full length, you are moving your muscles eccentrically [lengthening], not concentrically [contracting], and making sure they are functionally robust as well as becoming more flexible.’
Reformer Pilates (on machines) is generally preferable to mat work if you are a beginner, as the machines provide support and teach you better posture, but this mat-based routine is designed by Diamond for runners who are Pilates novices. ‘This can be done in your living room and focuses on the four main pillars of running motion: rotation, leg mobility and hip extension, back extension, and core control,’ he says. ‘The first few times really focus on getting your form right, rather than completing the allotted time, in order to get the correct movement patterns into your brain.’
This series of exercises will strengthen your body and improve your flexibility.