Kate Hudson Just Made a Tough Pilates Move Look Easy — Here's How to Try It at Home

Plus, learn more about the benefits of Pilates.

Film star Kate Hudson is no stranger to showing off her fitness prowess on social media, often leaving her followers in awe with her challenging workout routines. Recently, she took to TikTok and shared a video where she smoothly transitions from a plank into a pike pose on a Pilates reformer machine; an exercise that requires substantial strength and control.

The footage was taken during one of Hudson's sessions at Heartcore in London. The clip shows the actress performing a complex move on the machine: She starts in a plank position, gripping the stationary base of the machine with both hands. Then, in a slow and controlled manner, she lifts her hips, engages her core, and slides into a pike pose. She holds the pose briefly before returning to the initial plank pose — all this while maintaining a steady pace.

Even though Hudson makes the move appear effortless, it's clear from her "ugh!" at the end of the video that it's an intense exercise. Helen O'Leary, physiotherapist, Pilates instructor and director at Complete Pilates in London, explains that this Pilates reformer move is actually quite advanced. It tests shoulder stability and core control, and requires full body coordination to transition smoothly from one position to another.

"It's indeed a tough exercise," echoes Ana Stefan, a strength and mobility coach and Pilates instructor based in Dublin. She adds, "[Hudson] makes it look easy."

If you're not familiar, Pilates is a method of exercise that concentrates on strengthening the body with an emphasis on core strength to improve general fitness and wellbeing. This discipline was developed by Joseph Hubertus Pilates in the early 20th century. It enables you to focus on balance, concentration, control, and breath work, engaging even the smallest muscle groups which may be overlooked by other workout regimes. Presently, variations of Pilates include mat exercises using props like resistance bands and dumbbells, and reformer-based Pilates with machines, much like what Kate Hudson demonstrated in her recent TikTok video. (Related: A Beginner's Guide to Using a Pilates Reformer)

Curious about how this massive machine functions? According to O'Leary, the reformer's moving carriage and varying spring settings provide numerous opportunities for challenging your body. The unstable surface of the carriage combined with a light resistance spring greatly strengthens your deep stabilizing muscles. Also, the straps and pulleys of the reformer help increase mobility, flexibility, and range of motion. With adjustable spring tension, the reformer can be customized to suit everyone—from beginners and pregnant women to individuals recovering from injuries.

Beyond enhancing mobility and flexibility, Pilates also boosts coordination and breathing, says Stefan. Plus, it's an excellent way to build muscles—"You'll discover muscles you never knew existed," she quips.

Thinking about experiencing the advantages of Pilates yourself? If you don't have a Pilates studio or home reformer at your disposal, no worries. You can replicate Hudson's move at home with basic equipment like a yoga ball or foam roller. "To do this at home, assume a plank position with a yoga ball under your feet. Press down through your hands and feet, lift your hips up while keeping your legs straight, forming a pike," suggests O'Leary. Alternatively, Stefan advises wearing socks and using sliding disks on a wood or another surface that allows for sliding. "Stabilize your shoulders in a plank position, and engage your core to slide your legs in and out."

Feeling motivated? Try this move at home if you're already familiar with Pilates exercises, or register for a class to learn the basics from a professional. (See also: An All-Inclusive Guide to Pilates)

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