“You’ll never hear me say, ‘Ugh, I have to go to Pilates,” says Hillary Duff. ” I love what it does for my body. It keeps me toned and feeling strong. That’s all the motivation I need.”
Hilary Duff is an icon to many young girls and she too has had her fair share of ups and downs with weight and body image.
In a recent article in SELF magazine, Hilary explains how Pilates has given her a new found perspective on fitness and helped her lose weight and stay in shape. She has even posed for the cover of SHAPE magazine and shows off her Pilates trained abs.
Here are a few excerpts from the article, as well as some Pilates exercises you can do at home. Hilary works out with a private Pilates instructor in a Pilates studio using the machines and floor work 3 times a week.
You credit pilates with your weight loss?
Hilary: With everything! Seriously, my body changed in three weeks. I’ve always been really muscular; that’s why pilates is good for me. I have broad shoulders and if I do weights or something I’ll bulk up and feel manly, but pilates lengthens me out. Also you feel really powerful.
How often do you do pilates?
Hilary: I try to do pilates three times a week. It’s hard, though, because now I’ve told all my friends about my pilates instructor and my little secret place and now I can’t even get my own appointment! I’ll also go to the gym with my sister and friend and do cardio.
Like what?
Hilary: I run on the treadmill. I start off in a power walk on a high incline to warm up so I won’t get cramps and stuff, and then I’ll lower it. I can’t jog on an incline. I’d be so tired! I also do the elliptical. I get really out of breath and get a headache on the treadmill, so the elliptical is better. Also, it works your arms.
Why does Hilary Duff love Pilates so much? Here’s what it can do for you:
1. Gives you a flat belly: The most fundamental move in Pilates is pulling your navel to your spine with every exhale to engage your deep abs. You keep the deep abs engaged while you inhale too. Working your deep abs flattens your belly and decreases the diameter of your waist. When you work the tops layer of abs, the 6 pack muscles, they bulge out. Not only is that not too attractive, it doesn’t support your spine or pelvis. Every breath you take is another opportunity to work your abs.
2. Creates the feeling of long, lean muscles: Pilates is all about controlling motion, this way you work the muscles as they shorten and lengthen. This way when new muscle is formed it is long, not bulky.
3. Spring resistance: It is the spring resistance on all the Pilates equipment that makes them unique. The play in the springs forces you to control your motion in every exercise. Plus as the spring becomes taut it provides more resistant, challenging your muscles even more.
4. Flexibility and greater range of motion: You work all your joints through their entire range of motion, so your muscles get stretched in almost every exercise. This also helps those muscles lengthen as they strengthen.
A few exercises you can do at home on the floor:
1. Leg raises with a band:
Tie the ends of a resistance band together to make a small circle (about 12 inches in diameter), loop it around your ankles, and lie on your right side with your legs extended; use your left arm in front of you for balance. Lift your left leg up as high as you can and lower until the band is just barely taut. Do 6 sets of 8 reps per side.
2. Bridge with the ring:
To target your inner thighs, lie face up with knees bent, feet flat on the floor, and place a Pilates ring between your legs just above your knees (so the pads rest against your legs). Lift your hips so your body is aligned from knees to shoulders and squeeze the ring 16 times. Lower hips, then raise them again and squeeze 8 times. Finally, lift and lower pelvis 16 times while pressing legs against the ring. Repeat series 3 times.
3. Leg raises with a ball:
Lie faceup with legs extended straight up. Place a stability ball between ankles. Without rocking, raise and lower hips. Do 3 sets of 8 reps.
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