Piloxing is a blend of boxing, standing pilates, and dance. This fusion workout is just the push that your body will thank you for. Boxing increases your heart rate while pilates stabilises muscles. Alternate high and low-intensity exercises lead to burning more calories. It allows an individual of varying fitness levels to participate and self-adjust their level of intensity. Although this workout trend started in 2009, the fitness routine has started gaining popularity only recently in the country, and for good reason. This interval workout helps you burn the fat and build muscle simultaneously. This workout also helps you build stamina.
When I tried this workout during my instructor certification training, it was exhausting. But I have no complains, because in the long term, it makes your body strong. It also helps that piloxing workouts are done barefoot — the foot contains the largest number of kinesthetic sensory receptors in the body. These exercises help in correcting body posture, alignment, and safety. Your feet are shock absorbers and help you balance.
Piloxing Upper Cut
It facilities movement away from the core, muscle elongation, muscle extension, flexibility, and toning. It also releases stress.
Steps:
Begin with keeping your fist to the ceiling and the palm facing towards you. Use parallel stance.
Rotate your torso and hip towards the punch.
Keep your elbow bent and slightly in front of torso using a quick upward motion as if punching an object just above your fist.
Use your body to get power behind the punch, not just your arm.
Repeat eight times.
Pilates — Standing Side Crunch
This stablises the core, which means constant tension is given to the muscle to burn the fat and tone. It also maintains activation of the working muscle and stabilisers at the same time by equalising opposition.
Steps:
Begin with going into a position called plié i.e. bend your knees, keeping your feet turned right out and heels firmly on the ground. Face front.
Then raise your hand over your head in a slanting direction. It need not be straight.
Repeat eight times.
Piloxing butt Tripod (Piloxing Floor Workout)
The floor workout targets the abs and butt, which helps you get a strong core and a toned behind.
Steps:
Left forearm and right hand should be on the floor.
Cross right knee over left and then extend to side at 90 per cent angle.
Hold leg to the side. Bend and extended knee.
Hold leg extended to the side and lift up.
Repeat eight times.
Pilates — Flat back
It maintains alignment and creates balance throughout the body, opening space between the joints, muscle elongation, and extension.
Steps:
Extend your arm to the sides. Plié (A movement in which a dancer bends the knees and straightens them again, usually with the feet turned right out and heels firmly on the ground) left leg.
Extend right leg to the side. Lift your leg up to the side and reach out away from the centre with limbs through full extension.
Apply equal opposition of muscles and joints. This helps in stabilising the core.
Repeat eight times.
Piloxing Hook
This exercise works out your core, eye, and hand coordination. One gains strength and it tones the muscle.
Steps:
Keep your elbow bent at a 90-degree angle. Keep shoulders down and away from your ears.
Lift your heel on the same side as the punch, lift your arm up and rotate torso into the punch.
Box in a half circular motion across the body's centre.
Use your body to get power behind the punch, not just your arm.
It works out your core, eye, and hand coordination. One gains strength and it tones the muscle.
Repeat eight times.
The writer is a piloxing instructor.
