ONE-PIECE WORKOUT
Get lean with the Pilates ball
While working out at ‘be-sick-in-your-mouth’ intensity levels used to be a badge of honour, going hell-for-leather isn’t always the best thing for your body. Which explains the instant cult status of London’s latest boutique fitness studio, Define London, which counts Jourdan Dunn, Lisa Snowdon and WH Editor-in-chief Claire Sanderson as regulars. Its barre-based classes mix isometric moves, cardio and lightly weighted strength training to build muscle and burn fat. ‘Define’s workouts are designed to tone, sculpt and define your body,’ says founder Ashley Verma. ‘You’ll quickly notice the changes.’ The non-londoners among you will be pleased to learn you don’t need to book a space at the barre to feel the Define burn – Ashley’s created a sculpting workout, using a Pilates ball and your own body weight, that you can do anywhere. Good luck walking tomorrow.
1 CRUNCH TO LEG EXTENSION Targets: Legs, glutes, core Do: 20-30 reps of each step on both sides
(a) Hold a barre or chair, with one leg raised and a Pilates ball held behind your knee. Flex the foot and press it back, bending the supporting leg. Pulse for 20-30 reps.
(b) Round your lower back and pull your thigh towards your chest. For an extra burn, lift the supporting heel. Crunch for 20-30 reps.
(c) You’re not done yet. Do (a) again, then swap legs and repeat the whole thing. Yes, really.
2 PILATES BALL SQUAT Targets: Legs, glutes, core Do: 1-2 mins pulsing, followed by 10-15 squats
(a) Stand with one hand resting on a barre or chair, with your heels together and toes apart. Place the ball between your inner thighs and begin to pulse up and down. To engage your calves, lift your heels off the ground. Pulse for 1-2 mins, squeezing the ball between your legs.
(b) Now, bend your knees to lower into a squat. Your knees should go forward past your toes. Keep those heels off the ground – and don’t drop the ball.
3 LUNGE TO PULL CRUNCH Targets: Core, legs Do: 20-30 reps on each side
(a) Hold the Pilates ball above your head with both hands and step one foot back, ensuring you have a bend in both knees.
(b) Drive your back leg forward until your knee is at waist level and bring the Pilates ball down to meet it. Keep your supporting leg bent to work the smaller muscles. Then reverse to the starting position. Burn, baby, burn.
4 PILATES BALL PRESS-UP Targets: Chest, arms, core Do: 10-15 reps on each side
(a) Get into a press-up position – either the full version or on your knees – with the Pilates ball under one hand.
(b) Do a press-up, then roll the ball out so your arm is extended out in front of you, before returning it to the starting position. Repeat until you’ve completed your reps, then switch sides. Want more? Alright, you beast, add in a leg lift as you do the press-up.
5 SIDE PLANK WITH LEG LIFT Targets: Glutes and core Do: Beginners: 20-30 reps on each side; advanced: 50-60 reps on each side
(a) Start on your left side with your legs bent. Prop yourself up on your left forearm, using your right hand for support, then lift your top leg and hold the ball between your calf and hamstring.
(b) Lift your left hand and rotate your top leg outwards while squeezing the ball. Keep your core engaged. Repeat until you’ve complete all your reps, then switch sides.