It’s Not Just Your Imagination. Pilates Has Become The Hottest Workout Class Both Online And IRL, And It’s All About The Aesthetic. Read Ahead How It Has Now Become The Most Talked About Fitness Method On The Scene.
Workout trends are cyclical and seem to bend to the wind, almost at random and virtually overnight. Nowadays, you may have heard this before, “I decided to sign up for Pilates, and I’ve never felt better,” maybe from your friend who is always on the latest trends or that influencer you devotedly follow. And it’s not just your circle. All the hot girls are doing Pilates right now.
Everywhere you turn, it seems a new IT-girl, from celebrities like Hailey Bieber, Bella Hadid, and Sofia Richie to the normal trendsetters in everyday life, are putting down their weights, hanging up their cycling shoes, and suddenly swearing that their bodies have never looked better since they became full-throated devotees to the Reformer.
And yes, we know Pilates has been around for a long time (actually, since the 1920s) and has never stopped being a popular exercise. However, it’s undeniable that it is currently having a major resurgence. This new embrace of Pilates among young women has a different flavour.
Also, we know how being into Pilates is coded as being “feminine,” being lithe and subtly strong, and being a well-rounded woman. The workout has come to be a symbol of being a woman who doesn’t worry about pushing herself to the limits, but is focused on a “softer” form of exercise that can almost double as self-care. Here’s why you should limber up and join in.
- SHORT SPINE MASSAGE
This intermediate/advanced exercise involves using a carriage. Start by securing leg straps over each foot and pressing both arms into the carriage. Begin with legs in a frog position, extend them to a 45-degree angle, and fold at the hips while maintaining straight alignment. Engage your abdominals to roll through the spine, lift your sit bones, and keep arms pressed into the carriage. Bend knees toward the shoulders, then roll down to a 90-degree angle. Press the tailbone into the carriage and return to the starting frog leg position. Repeat the sequence two to four times, ensuring the headrest is flat before beginning.
2. CHEST EXPANSION
This exercise targets the upper back and arms while also improving posture. To perform it, start by kneeling on the carriage with your knees against the shoulder pads and shins pressed down. Hold onto the straps with a closed fist, palms facing each other. Rise to kneeling, maintaining a straight line from neck to knees. Keep your arms straight and slightly in front of your body. Press both arms straight back without moving anything else in your body, and then return to the starting position. Throughout the movement, focus on maintaining abdominal engagement, narrow arms, and prevent the back from arching. Repeat the sequence two to three more times.
3. THIGH STRETCH
The Thigh Stretch on the Pilates Cadillac is particularly beneficial if you’re aiming to improve the backbend associated with this movement. To make the Thigh Stretch more challenging, avoid immediately backing up after your Chest Expansion. Conversely, for an easier version, back away slightly more—the spring tension will provide additional support. If you struggle to keep the stretch out of your knees, focus on reaching your knees downward and hugging them toward each other.
Move your knees back 2-4 inches. If you’re specifically preparing for Thigh Stretch, face the Roll Back Bar while kneeling on the Cadillac. Start at an arm’s distance from the vertical poles, then move an additional 2-4 inches. Keep your knees and feet about a fist’s distance apart, engaging your inner thighs and outer hips by reaching them down and towards each other.
- CANDLESTICK
The Candlestick exercise on the Pilates Cadillac requires not just the apparatus but also sufficient ceiling height, although it can be performed in a low-ceiling room. Ideally, you should have enough space to fully extend your legs. Before attempting the Candlestick, ensure that your Pull Ups, Hanging Pull-Ups, and arm-back connection are strong.
To begin, stand in the centre of the Cadillac and hold the bars aligned with your shoulders, ensuring your shoulders are engaged. As in Pull-Up Prep, pull both knees into your chest and “flip” upside down. Start from an upside-down rolling like a ball position and progress to the Candlestick. Beginners may stop here to practice control when exiting the exercise. Alternatively, you can extend your knees over your hips into a half Candlestick, with knees, shoulders, and hips aligned, and head hanging down. For a full Candlestick, extend both legs straight up.
