Celebrity trainer emphasizes these three exercises for enhancing muscle power
Liana Levi, the founder of Forma Pilates, has revolutionised the world of Pilates with her innovative approach and unique exercises. From her referral-only studios in Los Angeles, New York, Texas, and Phoenix, to her recent launch of Forma Online, Liana Levi is making the Forma experience accessible to everyone, even from the comfort of their homes.
Among her favourite exercises are the Bird-dog and the Twisted mountain climber. Let's delve into these exercises and understand why they are part of Liana Levi's fitness favourites.
The Twisted Mountain Climber
The Twisted mountain climber is a dynamic exercise that challenges the body in various ways. Starting in a plank position with hands directly under shoulders and legs straight behind, actively press palms into the floor. Then, lift one leg slightly off the floor before bending the knee under and reaching the knee to the opposite elbow while twisting slightly at the waist. This twisting motion provides a challenge to the spine by working on mobility. Perform this exercise in sets of 2 with 10 reps on each side.
The Bird-Dog
The Bird-dog exercise is another favourite of Liana Levi. Starting on hands and knees, reach one leg out behind and the opposite arm in front, and then pull the elbow toward the knee. This exercise strengthens and stabilises the core and spine while improving mobility in arms and legs. Perform the Bird-dog exercise in sets of 1 with 10-20 reps on each side.
While specific recommendations for beginners from Liana Levi herself are not readily available, general Pilates principles suggest that foundational exercises such as The Hundred, Pelvic Curl, and Leg Circles are great for beginners. These exercises help warm up, mobilise the spine, and improve hip mobility and control.
To get Liana Levi's top recommendations for Pilates beginners, it would be best to consult her official platform or social media channels directly. In the meantime, incorporating the Twisted mountain climber and the Bird-dog into your workout routine, along with other basic Pilates exercises, can help you build a strong foundation for your Pilates journey.
Remember, the Swimming exercise is also a great addition to your routine, focusing on strengthening the back, core, shoulders, and glutes. Start lying down on your belly with arms and legs extended diagonally, looking like the letter "X". Perform this exercise in sets of 2 with 10 reps.
Happy exercising!
- Liana Levi, the founder of Forma Pilates, incorporates the Twisted mountain climber and the Bird-dog into her fitness favourites due to their ability to challenge the body, strengthen the core, and improve mobility.
- For beginners starting Pilates, Liana Levi recommends foundational exercises like The Hundred, Pelvic Curl, and Leg Circles to help warm up, mobilize the spine, and improve hip mobility and control.
- Apart from the Twisted mountain climber and the Bird-dog, another effective exercise for a well-rounded Pilates routine is the Swimming exercise, which targets the back, core, shoulders, and glutes.
- To get more specific recommendations from Liana Levi for Pilates beginners, it's advised to consult her official platform or social media channels directly for detailed guidance on fitness-and-exercise and health-and-wellness lifestyle.
