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Transform yourself with pilates, Tabata & animal crawl

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  • November 30, 2020
  • MKB Team

Fun Workouts to Shed those Extra Kilos

As a new mom Tabata, Pillates & animal crawl are some fun workouts that you can try at home to help you shed the extra kilos. Learn more about them here!

 

What is PILATES?

Pilates is a form of exercise that’s specially designed to increase your strength, flexibility and balance. It comprises of low-impact flexibility, muscular strength and endurance movements. Pilates stresses on proper alignment of posture, core strength and muscle balance. Most of the exercises concentrate on the pelvis and trunk, employing both stability and mobility to train the body. The Core Principles of Pilates are Concentration, Control, Centering, Breathing, Precision, and Flow. The USP of Pilates is its focus on toning the muscles with springs, bands, or your own body weight.

What are the types of Pilates? 

  • MAT PILATES

Mat Pilates is a great way to introduce Pilates to beginners. You just need a mat, and there are more than 500 exercises you can choose from. 

  • REFORMER PILATES

Reformer Pilates is practiced with a machine with a spring system. The Reformer has a frame and platform bed, a set of risers having pulleys with attached ropes, a footbed, and a sliding carriage attached to the springs and gear system. This enables the practice of difficult exercises. 

What are the benefits of Pilates?

The numerous benefits of Pilates include greater flexibility, balanced and strengthened muscles, improved posture, better balance and coordination, greater concentration, enhanced lung capacity, stress management, better body awareness, injury prevention and rehabilitation. Also, Pilates can be practiced anywhere you like and suits people of all ages. 

People also ask

Is 20 minutes of Pilates a day enough?

Many people find 10- to 20-minute Pilates workouts effective. Shorter workouts are most effective for an overall fitness program that includes cardio and longer Pilates workouts.

Is Pilates difficult for beginners?

As Pilates can be modified to provide either a gentle strength training program or a challenging workout, most people won’t have a problem with this form of exercise. It is perfectly suitable for beginners.

 

What is TABATA?

Tabata is best suited for someone who’s looking for a new, energising and high-intensity exercise to improve strength, endurance and flexibility. That’s why it’s called the magical 4-minute workout. Tabata is based on the timed interval method, which increases your heart rate in a short span of time. Any exercise has to be performed within 20 seconds with maximum intensity followed by a rest period of 10 seconds. This has to be repeated 8 times for minutes before you switch over to the next exercise.  Let’s have a look at an ideal Tabata workout. 

  • Push-ups (4 minutes)
  • Squats (4 minutes)
  • Jumping Jack (4 minutes)

Begin with push-ups for 20 seconds at high-intensity. Then, rest for 10 seconds. Again perform push-ups for 20 seconds and then rest. Repeat the same pattern for eight sets of push-ups, then rest for one minute. Do the same with Squats and Jumping Jack. 




What are the benefits of Tabata training?

As these exercises are performed at high intensity, a greater range of muscle groups are targeted than other exercises. The 3 major benefits are

  • It helps burn fat- The amount of stress Tabata puts on your body makes you burn more calories in a short span of time. With a Tabata workout you can burn 15 calories in a minute. It’s great for people desperate to lose weight. 
  • Increases Endurance- Studies indicate that doing Tabata 4 times a week can increase the amount of energy your body produces by burning carbs by 28 %. 
  • Increases efficiency- Tabata demands focus and attention being a high-intensity workout, increasing your efficiency. 

 

People also ask

Is Tabata good for beginners?

Ease into Tabata with a beginner-friendly routine initially. But be careful as this high-intensity exercise is not easy and can be demanding. 

How long is a beginner Tabata training?

A Tabata workout consists of eight rounds of 20-second maximum effort followed by a 10-second rest period for an intense, 4-minute workout. This helps you get the most out of your workout in the shortest amount of time.

 

 

ANIMAL CRAWL

Animal Crawl is a form of exercise that mimics animal movements. For instance, monkey walks are great for improving handstands, crab walks improve shoulder mobility and hip hinge strength, and chameleon walks grow your triceps and chest muscles. 

What are the benefits of Animal Crawl?

Animal Crawl exercises are a great way to warm up, but they also serve to increase core strength, muscle strength, balancing and coordination skills, conditioning, movement coordination, mobility and capacity in the body.  They are extremely beneficial for sportspersons, martial artists and overall fitness freaks.

However, it’s advisable for beginners to start off with the easiest progressions as the more difficult ones demand a great amount of strength and coordination. 

Here are 5 animal crawl/walk exercises, ranked from easiest to hardest for your exercising convenience.   

  1. Horse walks

Horse walks is your thing if you want to improve the flexibility and mobility through your inner thighs and hips.

  1. Crab Walks

Remember crawling as a crab when you were a kid? Well, it’s pretty much the same thing and it can give you a great workout as an adult, working on your arms and core. 

  1. Inchworm

The inchworm can be done in a stationary position, and also with movement. During the latter, you’re walking your hands out to a plank, doing a push-up, and then walking your feet to your hands just like an inchworm.

  1. Frog jumps

Unlike a squat jump, where you jump up and down, frog jumps propel you across the room. 

  1. Bear crawl

This engages almost all the muscles in your body, focusing on your quads, legs, chest, shoulder, and core. It’s mental as well as physical, requiring plenty of coordination. 

 

People also ask

Which animal crawls?

Invertebrates are the major group of animals that crawl on the ground. They include arthropods such as insects and molluscs such as snails and slugs.

 

Do write into us if you’ve got some great fitness tips related to Pilates, Tabata or Animal Crawl. We’ll be more than happy to share your tips with everyone else. 


Published by

MKB Team

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