Pilates Fitness Plank Challenge is designed to strengthen your upper body and boost your cardiovascular fitness in just 4 days! Completing the Plank Challenge will take you through 8 different plank variations including the infamous side plank that not only tone your arms and abs but also stretch your shoulders and spine. If you are looking for an upper body workout or elevate your fitness level, repeat the Plank Challenge for 4 weeks - it only takes 2 - 8 minutes every day!
Candice will be guiding you step by step in the Plank Challenge to ensure that you keep the right muscles engaged this upper body workout. As Candice will be doing the plank variations together with you, she will cue the right spot at the right time when muscle / joint compensation are most likely to occur. Keeping the right form is the most efficient and effective way to reap the multi-benefits of plank.
The basic plank is a static upper body workout and may not help much with spot toning your belly. However, doing plank variations, especially dynamic planks will help to increase calorie burn and tone your abs. So yes, doing different planks variations will burn belly fat and also improve your fitness endurance.
Holding a basic plank for 45 seconds to 1 minute is ideal for beginners. If it is too tough, try to hold for 10 seconds with 5 seconds break and repeat continuously until you hit 1 minute. You can also explore plank variations such as side planks, reverse plank or plank jacks to spice up your exercise routine so that your muscles will not plateau over time.
Absolutely! Planking is an excellent upper body workout that also challenges your cardiovascular endurance, especially if you have knee/ankle issues. Planks work you hard while being relatively gentle on most joints. If you add on plank variations, it will be a effective and quick workout that you can do anywhere.
Planking daily for a month will get you a more toned torso, shapely arms and shoulders, improved fitness endurance, tighter glutes and more defined abs. If you plank correctly with proper engagement of glutes and abs, you will also feel the lower back body aches melting away each day you plank. With a proper diet, doing plank variations for a month will aid significantly to your weight loss goal.
One of the key advantages of planks is to strengthen your core / abdominal muscles. With a stronger core, you will get relief from most body aches issues. As the body learns to support your daily movements with a stronger core, there will be less joint and muscle compensation, therefore less strain on specific parts of the body. Planking also elevates your fitness level, so a stronger body will be less susceptible to general body aches.
DO YOU KNOW? Weak abdominal muscles place extra stress on our back muscles to support our posture, even during sitting or sleeping positions. Over time, this generally results in lower back pain. When the back muscles tightens up to protect itself from overworking, spinal range of motion is reduced and may translate into hip/knee/ankle pain as your spine is now unable to cushion pressure from your feet (when you walk). If this vicious cycle continues, you will end up with chronic back pain even though medical scans show that there is nothing wrong with you.
Break for 3 days and repeat again. It is recommended to do the challenge daily and then let the body rest for 3 days before starting again. You can also combine this Plank Challenge with our previous Squat Challenge for a full-body workout.
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Basic plank is the original static plank that requires you to hold a somewhat push up position for as long as you can sustain the form. The plank is an isometric exercise - meaning you do not move as you exercise - it is an excellent workout to perform in a limited space environment. Since it pushes you rather quickly, it is also a great exercise to squeeze in when you have limited time. Simply holding the plank for 1 minute is a great perk-me-up in the middle of your day.
Basic Plank Tips:
Plank to pike is essentially a shoulder mobility exercise. As you reach your glutes into the air into the pike position (like a downward dog position), think pushing shoulders towards your chest to form a nice long line from your wrist, elbow, shoulder, and hip bone on both sides. This hinging movement not only mobilizes your shoulders but also extends your spine and stretches your legs. It is a nice variation to your basic plank and gets some mobility work done.
Plank to Pike tips:
Superman plank adds hip mobility and leg workout to your basic plank. Due to the leg movement, you will be working harder on your obliques and shoulder stabilizer muscles. It feels like a side bend but you are bringing your hips up to your shoulders instead of another way around.
Superman plank tips:
The side plank is a great exercise for strengthening the latissimus dorsi and obliques. Strong lats reduce neck and shoulder tension, and can even reduce migraines for some people. No one will mind a set of toned obliques. Moreover, the unilateral nature of side plank pushes your fitness level as you need to work on balance between front and back of the body, one side at a time.
Side plank tips:
Time to reverse your traditional plank pose to make it even more interesting? Reverse plank opens up your chest and hips flexes, and work the glutes harder compared to a basic plank. This is a great exercise if you have bad posture issues.
Reverse plank tips:
Knee to elbow plank brings you to a spinal flexion position and you will feel a nice burn on your abs everytime you touch your knee to your elbow. We have made this move more challenging by requesting you to touch both elbows. The twist to the inner elbow will work your obliques harder.
Knee to elbow plank tips:
Plank with shoulder taps challenges your ability to balance your body in the plank position when one arm is lifted off. It is also a unilateral work for your arms and shoulders - a good opportunity to even out your arm strength.
Shoulder tap plank tips:
The plank jack is a combination of two very common exercises: the plank and the jumping jack. This is a great fat-burning exercise that combines both strength and cardio training. You can walk your leg out instead of jumping out if you have ankle issues.
Plank jacks tips:
We hope you enjoy the 8 plank variations in this Plank Challenge. If you enjoyed this upper body workout challenge, please and follow our IGTV (@sgpilatesfitness) so that you will be notified whenever we launch a new fitness challenge!
Stay fit and glow with Pilates Fitness!
Pilates Fitness Squat Challenge is not only a lower body workout but also a fat burn workout! Squat Challenge is designed to boost your cardiovascular fitness and strengthen your lower body in just 4 days! Completing the Squat Challenge will take you through 8 different squat variations, including Sumo Squats or Plie Squats. If you are looking to lose weight or elevate your fitness, we will advise you to repeat the Squat Challenge for 4 weeks - it only takes 2 - 8 minutes every day!
Your legs and glutes are the biggest muscle groups in your body. If your exercise routine is focused on lower body workout - reducing body fat and increasing muscles in these areas, you will hit your weight loss goal much faster than if you work on other areas of your body. Hence Squat Challenge is also great for fat burn workout.
A squat is a multi-joint movement, this means that multiple muscles are used to perform a single squat. As such, a squat uses significant energy and will increase your strength, fitness, balance, and flexibility if consistently performed over time. Embarking on a Squat Challenge is the easiest way to get started on your home fitness journey to deliver your best body in a few weeks.
You will see positive changes to your body just after one round of Squat Challenge as you will be doing different squats. However, if you are gunning for big changes, try repeating the Squat Challenge every week for a month.
If you are unfit, 20 squats a day if properly done will likely give you some muscle soreness the next day. It will be a great fat burn workout to kickstart your fitness journey.
If you are overweight, 20 squats will be a significant challenge to your body!
If you are relatively active, then 20 squats will probably be quite manageable and you may want to do 3 sets of 20 instead.
This is why our Squat Challenge utilized the HIIT method instead of counting repetitions - do as many squats as you can in 45 seconds followed by 30 seconds rest. We believe a time-based workout is a better way to conduct a self-regulated high-intensity workout.
Absolutely! Your core - primarily your abs and obliques will have to work to support the squat movement. Consciously engaging your abs when you are standing up from the squat position is the best way to train your core and protect your back. Daily squats is one of our favourite fat burn workout!
A squat done the wrong way may injure your joints and muscles. Also, squats is a type of lower body workout and you may be neglecting your upper body muscles.
To ensure you are doing squats correctly, our Pilates Instructor will be cueing you as we do it with you to ensure you are in the right posture at all times. Also, we have incorporated various Squat variations that will work your upper body as well.
Break for 3 days and repeat. It is recommended to do this Squat Challenge consecutively for 4 days and then let the lower body rest for 3 days before starting again.
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Air squats are the perfect way to learn the proper form for squats. Air squats are a good lower body workout to build both a good strength foundation and balance. This exercise mainly works on your thighs, hamstrings, quadriceps, and glutes, helping you build muscle in these areas. It also demands you to work your abs, because balance is important for the move too.
Air squat tips:
Plie / Sumo Squats originated from the ballet position Plié, which requires one to externally rotate the hips such that the knees are looking to the sides instead of forward. You should also keep your spine upright when bending the knees into the squat. Due to the turnout, Plie / Sumo squats focus on toning your inner thighs while working your glutes, quads, hamstrings.
Plie / SumoSquat Tips:
The split squat is a unilateral movement that works your core harder with the added benefit of focusing on the functional strength of one leg at a time. Unilateral work (working a single leg at a time) is always tougher for your fitness and a great way to boost your blood circulation. With less strain on your lower back, the split squat is preferred over a traditional squat for lower body workout.
Split Squat tips:
The squat press is one of the few squats that work your upper body. Holding a squat position while moving your arms pushes your fitness endurance and is a great full-body workout. This exercise targets almost every part of the body: legs, glutes, arms, and abdominal muscles.
Squat Press tip:
Kneeling squat is an exercise that primarily targets the glutes, quads, and abs. Kneeling squats is more focused on isolated glutes and particularly lower abs engagement. You will also improve the mobility of your hips as it is also a hip hinge movement.
Kneeling Squat tips:
Squat thrust involves mini jumps and immediately pushes your cardiovascular system into work within seconds. Squat thrust targets your whole body including shoulders stability and cardiovascular endurance. If you dislike jogging or swimming but still want to work your heart, then squat thrust is one exercise you should do daily.
Squat Thrust tips:
Squat Jack is another intensive move that boosts your cardio fitness in our challenge. Holding a squat while jumping in and out provides an intense burn in your leg muscles as well as raising your heart rate for a great calorie burn. This move focuses on toning your outer and inner thighs and will be challenging for most people since we rarely use the sides of our legs.
Squat Jack tips:
Wall squat (also known as wall sit) builds strength and endurance in your glutes, and leg muscles, especially your front thigh (quadriceps). This lower body workout also works on your abdominal muscles to support your glutes. It may look easy as if you are leaning against a wall, but it is quite challenging to sustain the position. In our daily lives, strong quadriceps are extremely important as they are used to get out of a chair and walk downhill or downstairs, which is why this exercise is a beneficial exercise for everyone!
It is ideal to keep the right angle at your knee, you can always modify your squat to a larger angle between your thigh and the shin. Hold your wall squat for 45 seconds and enjoy the burn in your glute and leg muscles.
Those are the eight exercises of this lower body workout. If you enjoyed the squat challenge, please and follow our IGTV (@sgpilatesfitness) so that you will be notified whenever we launch a new fitness challenge!
Stay fit and glow with Pilates Fitness!
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This is an un-ordered list
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Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Id eu nisl nunc mi. Sed nisi lacus sed viverra tellus in hac habitasse platea. Quam elementum pulvinar etiam non quam lacus suspendisse faucibus. Eleifend donec pretium vulputate sapien nec. Neque aliquam vestibulum morbi blandit cursus risus. Ultrices dui sapien eget mi proin sed. Massa massa ultricies mi quis hendrerit dolor. Ullamcorper malesuada proin libero nunc consequat interdum varius sit. Risus feugiat in ante metus dictum at tempor. Massa sapien faucibus et molestie ac feugiat sed lectus vestibulum. Risus nullam eget felis eget nunc lobortis. Malesuada nunc vel risus commodo viverra. Amet commodo nulla facilisi nullam. Vel risus commodo viverra maecenas accumsan lacus vel facilisis volutpat. Urna condimentum mattis pellentesque id nibh. Aliquam purus sit amet luctus. Vestibulum lorem sed risus ultricies.
This is an ordered list
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Marilyn first shared with me about her fractured tail bone last year and how she experienced persistent back ache if she sits for too long. The injury has prevented her from doing most physical activities and she is looking for a more holistic and permanent solution as compared to rely on pain killers. I encouraged her to try Pilates as we have many clients with similar issues and Pilates has helped them to relieve the backaches. After doing regular Pilates sessions for almost 6 months, Marilyn shared with me recently that a stronger core and diaphragm have improved her operatic singing besides relieving the back aches! Now that's a new benefit of Pilates that I never know of! 🙂
Marilyn Ng
Sales Manager, Amrock Engineering (Far East) Pte Ltd
Practicing Pilates for 6 months, doing 2 sessions per week, usually 1 session of Pilates for Weight Loss/Body Aches and 1 session of Pilates Jumpboard.
1. How and why did you first get involved in Pilates?
I injured my spine 2 years back and was seeking a suitable low-impact exercise that could work around my physical limitations. I had to stop rollar blading which was my favorite sport. Swimming alone wasn't sufficient to help in my weight-loss goals.
When I learnt that Candice is running a Pilates studio, I discussed with her on my suitability for Pilates. After her assurance, I signed on for trial classes and never looked back.
2. How long have you been practicing Pilates? How often do you practice Pilates?
I have been practicing Pilates since last September 2011. I try to go for twice weekly classes.
3. What was your impression about Pilates before you begin practicing it? Has it changed and how do you feel about Pilates now?
I didn't know much about Pilates and only knew it involves working with machine. After going for a few classes, I love working with the Reformer as it takes off much of my body weight resistance and I still get a good workout!
4. Do you do other exercises or sports besides Pilates?
Rollar blade, swimming & jogging occasionally
5. Has Pilates helped you to lose weight, perform better in your sports or improve your daily activities? If yes, how much weight did you lose and what activities are improved?
In the first 3 weeks of practicing Pilates, I lost 6kg! I felt trimmer at the waist & was more aware of my body posture. My backaches were greatly reduced and this was a tremendous boost to my work productivity compared to before where I had to take frequent rest breaks.
I was also smiling a lot more, as daily pain from the injury had made me moody.
6. Can you share with us an unique experience that practicing Pilates has provided you with?
I am currently learning operatic singing which requires a lot of core strength to project my voice out. I can feel the 'performance' difference if I had missed my weekly dosage of Pilates classes or have been regular that week. Amazing!
7. What has your experience with Pilates Fitness been like?
Nothing short of AWESOME! I tried many weight-loss methods but couldn't last for long as my stamina usually runs out way faster than necessary to persevere in the activity/sports. With Pilates, this is no longer a problem and I get a good workout every time!
In addition, Pilates is also able to help improve my post-injury body condition. Michelle and Candice are both awesome teachers who take note of my problems and try their best to help me improve my condition.
8. What do you find most enjoyable or memorable about practicing Pilates at Pilates Fitness?
Other than deriving all the benefits Pilates provides physically, mentally and emotionally, this is a perfect setting to work out with friends and meet new ones.
9. Would you recommend Pilates classes at Pilates Fitness to your friends? If yes, why?
Definitely. Pilates had changed my way of living, I want my friends to experience it too!
If you have knee pains or weak legs, this 10 minutes Pilates Lean Legs workout will help you! Even without Pilates Reformer, you can work your legs too! This 10 minutes Pilates class of leg exercises not only tone and lengthen your legs muscles, they also work the muscles that support your knee joint. If you have knee pain, this non-impact 10 minutes Pilates class will strengthen muscles supporting your knee joint and reduce knee pain over time. Remember to so that you will be notified whenever we launch a new do-it-with-me video!
In this online Pilates class, we will be working on all your leg muscles, covering your inner and outer thighs, hamstrings and quads. I’ve also put you in a variety of positions so your core will be working hard to keep you stabilised as you work your legs. If you are not comfortable kneeing, please put folded towels under your knees in replacement of the studio blue mat.
Each 10 minutes online Pilates class focuses on either one muscle group or one joint movement. Through the 14 online Pilates classes, we will work with you to build your best body and deliver your best. The 10 minutes To Your Best Body Pilates series is suitable for everyone, including the young, the elderly and those undergoing rehabilitation. Follow me to do these Pilates beginners exercises today!
Repeat the Lean Legs video at least twice a day – ideally once at the start of the day and another round before dinner. This is a self-regulated Pilates workout – meaning you can do faster or slower than me but try to keep to sustain the 1 minute per Pilates exercise. I would also recommend you to start with Day 1 to Day 4 into your daily routine to keep you moving throughout the day. If you are doing from Day 1, you can focus on just one round for each day.
Workout with me together in real-time, no repeated exercises and no equipment required. This real-time workout allows me to cue corrections and modifications as we go along to ensure you are always engaging the right muscles for an effective workout.
❥Day 1 - Full Body Stretch
❥Day 2 - Shoulder Stretches
❥Day 3 - No Back Pain
❥Day 4 - Loosen Those Hips
❥Day 5 - Lean Legs
❥Day 6 - Tight Abs
❥Day 7 - Standing Core
❥Day 8 - Strong Back
❥Day 9 - Even Out Scoliosis
❥Day 10 - Cardio Pilates
❥Day 11 - Coordination
❥Day 12 - Strong Arms
❥Day 13 - Butt Lift & Tone
❥Day 14 - Balance & Core
