The Winsor Pilates video series is a popular series of Pilates videos to tone your entire body at home. The videos use a technique called dynamic sequencing, which involves moving from one exercise to the next with no breaks to increase your heart rate and burn fat. By performing the Winsor Pilates movements three times a week, you will increase the strength of your body, increase your flexibility, and transform the look of your body.
The Coordination
The coordination is a Winsor Pilates exercise that will strengthen and tone your powerhouse. Begin by lying on your back on or yoga or Pilates mat with your hands at your sides at your knee folded in towards your chest. Pull your belly button to your spine and press your lower back into the mat to engage your abdominals, and bend your arms at the elbow so your hands are pointing towards the ceiling–this is starting position.
Keep your torso stable as you extend your legs out to a 45-degree angle and straighten your arms. Hold the extended position for one second, then return to starting position. Complete 10 repetitions.
Criss-Cross
The criss-cross Winsor Pilates exercise is an effective way to tone your abdominals, especially your obliques–the muscles that run along the sides of your torso. Begin by lying on your back with your hands at your sides and your knees folded in towards your chest. Place your hands behind your head to support your neck, and use your abs to lift your shoulder blades off the mat–this is starting position.
Extend your right leg so it is straight, at a 45-degree angle to the ground. Twist at the waist to being your right elbow to your left knee, then return to starting position. Switch legs, extending your left leg and bringing your right leg in towards your chest, and twist to bring your left elbow to touch your right knee to complete one rep. Perform 10 reps.
The Saw
The saw tones the muscles of your core, especially your obliques. At the same time, it provides an effective stretch for your hamstrings and the sides of your body. Sit on your Pilates mat with your legs straight, spread slightly so your feet are 2 to 3 feet apart. Engage your abs by pulling your belly button to your spine to sit up tall, and bring your arms straight out to the side at shoulder height.
Fold forward at the hip and rotate at the waist to bring your right hand towards the baby toe of your left foot, and reach forward for three counts before returning to starting position. Repeat reaching your left hand towards the baby toe of your right foot to complete one rep. Perform six reps.
About this Author
Louise Tremblay recently finished an M.Sc. in molecular and cellular biology in Ontario, Canada, and is new to freelance writing. She has experience writing articles and Web content on science, heath and fitness, diet and personal wellness.
