Celebrity Pilates trainer advocates for three particular exercises to promote muscle fortitude
Liana Levi's Top Pilates Exercises for Beginners
Liana Levi, a renowned celebrity trainer known for her popular workouts, has shared her top three Pilates exercises for beginners. These foundational moves, which include The Hundred, Leg Circles, and Single Leg Stretch, help build core strength, improve flexibility, and enhance body awareness.
The Hundred is a breathing exercise combined with gentle arm pumping that activates the deep core muscles, increasing endurance and promoting circulation. To perform The Hundred, lie on your back with your legs in tabletop position, arms by your sides, and head, neck, and shoulders lifted off the mat. Pump your arms up and down while inhaling for five counts and exhaling for five counts.
Leg Circles focus on hip mobility and stability while strengthening the core and improving joint flexibility. To perform this exercise, lie on your back with your legs extended and arms by your sides. Slowly lift one leg off the mat and make small circles with it, keeping your lower back pressed into the mat. Repeat with the other leg.
Single Leg Stretch enhances coordination and abdominal muscle engagement, contributing to better spinal support and posture. To perform this exercise, lie on your back with your legs extended and arms by your sides. Lift your head, neck, and shoulders off the mat and extend your right leg while bringing your left knee into your chest. Switch legs and repeat.
These exercises promote core stability, flexibility, and controlled movement, which are essential for improving balance, posture, and functional strength in everyday activities.
In addition to these exercises, Liana Levi recommends the bird-dog and twisted mountain climber. The bird-dog exercise strengthens and stabilizes the core and spine while improving mobility in the arms and legs. To perform this exercise, start on hands and knees with a neutral spine. Reach one leg out behind and the opposite arm in front, hold, and then pull the elbow toward the knee while engaging the core.
The twisted mountain climber exercise engages the arms, shoulders, glutes, and legs while stabilizing the core. To perform this exercise, start in a plank with hands under shoulders and legs straight. Lift one leg slightly off the floor, bend the knee under, reach the knee to the opposite elbow while twisting slightly at the waist, and then unwind and reach the leg back.
Liana Levi has also launched Forma Online for those wanting the Forma experience from home. Forma Pilates now has referral-only studios in Los Angeles, Calif, New York, Texas, and Phoenix. The swimming exercise, another recommended exercise by Liana Levi, focuses on strengthening the back, core, shoulders, and glutes, and is also great for hip and shoulder mobility. To perform this exercise, start lying down on your belly with arms and legs extended diagonally, forming an "X" shape. Float both arms and legs off the mat as high as possible while activating the core, and then gently float them back down to the floor.
Liana Levi takes a holistic approach to her Pilates instruction, helping clients achieve aesthetic goals and educating them on additional benefits like injury prevention, breath control, and improved coordination. Her celebrity clients, including Kendall Jenner and Hailey Bieber, have toned their physiques through her workouts.
- Incorporating yoga into one's fitness and exercise routine, alongside Liana Levi's Pilates exercises, can further enhance health-and-wellness by promoting flexibility and body awareness.
- For a comprehensive fitness-and-exercise program that targets general fitness, consider combining Liana Levi's Pilates exercises with additional workouts like the bird-dog, twisted mountain climber, and swimming exercise.
- A lifestyle dedicated to regular yoga practice, Pilates workouts, and healthy eating can contribute to better science-backed health benefits, such as improved posture, enhanced stability, and reduced risk of injury.
