Switching traditional weightlifting for a Pilates dumbbell exercise regimen led to unexpected results for me.
I'm no stranger to packing on the muscle. Deadlifting over 220lbs and squatting at least half my bodyweight? No sweat. But lately, I've been diving headfirst into the world of Pilates—and let me tell you, it's not for the faint of heart. Here's what happened when I decided to toss out the heavy weights and give light dumbbells a shot, incorporating some Pilates-style principles.
1. The Sky High Tricep
Sets: 3 Reps: 8-10
How to do it: Kneel or stand tall, dumbbells overhead. Engage your core and maintain a rock-solid spine. Slowly bend your elbows, lowering the dumbbells to the backs of your shoulders, elbows forward. Pause, then, with control, extend your arms back up. Focus on slow and controlled movements, tighten those glutes, and don't forget to breathe. Breathe in as you reach your elbows down, out as you bring them back up.
Rachel Lennon, founder of The Wellness Tribe and a Pilates guru, suggests using a Pilates ball between your knees for an added challenge. Good luck keeping that straight face!
2. The Rearward Reach
Sets: 3 Reps: 8-10
How to do it: Stand, feet hip-width apart with a slight bend in your knees, right dumbbell in hand. Engage your core and shoulders. Slowly hinge forward from the hips, extending your right leg behind you, and lower the dumbbell toward the floor. This exercise is all about balance, core stability, and coordination. When done right, it'll leave your muscles a-burnin'!
3. The Tabletop Twist
Sets: 3 Reps: 8-10
How to do it: Lie on your back, knees bent, feet flat, dumbbells above your shoulders. Slowly lift your right leg, then your left, so your knees hover directly above your hips and your shins are parallel to the floor. Lift your chest and shoulders, then slowly lower your torso to the floor. This one is great for your core, hips, and arms—and it's a total body burner that'll make your muscles beg for mercy.
My Pilates-Fueled Workout Adventure
After just three sets of each of these exercises, my muscles were THE definition of jelly. So, what made these lightweight moves such a killer workout? Two reasons: time under tension and balance. I was moving much slower than usual, increasing the time my muscles were engaged. Plus, many moves required rock-solid stability, making each rep a serious challenge.
So, even though I'll never ditch heavy weights for muscle growth, these Pilates-inspired moves helped me appreciate the art of slow and controlled movements. Plus, they're fantastic for improving balance, coordination, and core strength.
Lightweight Dumbbells Galore
Ready to give this Pilates-inspired routine a try but need some lightweights first? Check out Amazon Basics’ neoprene dumbbells—affordable and always in stock!
Again, I couldn't find specific information on Rachel Lennon's three moves, but I can offer some general insights into Pilates-inspired dumbbell exercises and ways to perform them effectively:
- Overhead Triceps Extension: A dumbbell exercise that focuses on slow and deliberate movements, helping you isolate your triceps while maintaining core stability.
- Single-Leg Romanian Deadlift: A move that emphasizes balance, core stability, and controlled movements. Hold dumbbells in each hand and perform a Romanian deadlift on one leg to engage your glutes, hamstrings, and core.
- Dumbbell Chest Press: A chest exercise that involves lying on your back, knees bent, feet flat, dumbbells over your chest, and performing slow presses, focusing on core stability and engaging your pectoral muscles.
- Rachel Lennon, the founder of The Wellness Tribe and a Pilates expert, suggests adding a Pilates ball between the knees during the Sky High Tricep exercise for an increased challenge.
- The Rearward Reach exercise, part of the Pilates-inspired workout, focuses on balance, core stability, and coordination, making it an effective fitness-and-exercise routine for improving overall wellness and health-and-wellness.
- Science shows that Pilates-style exercises, such as the Tabletop Twist, which engages the core, hips, and arms, provide a total body burner that enhances strength training by increasing time under tension and promoting slow, controlled movements.
