What is PiYo? A new type of very complete exercise

Variety can be the key to a complete fitness workout. For this reason, the coach chalene johnson he thought it would be a good idea to combine Pilates and yoga exercises, performing them very fluidly, to create a form of training that was very complete and less strenuous and boring than typical gym programs. He named her PiYo.

Benefits of PiYo

One of the basic benefits associated with the practice of yoga is that it increases flexibility. Instead, Pilates exercises strengthen the muscles of the central area of ​​the body. If both disciplines are combined with cardio exercises (aerobic, which require respiratory and cardiac effort) a complete physical conditioning which, in addition, can facilitate other types of exercises, such as weight lifting.

It is a low-impact workout, but dynamic and full of energy. The whole body is exercised with yoga poses, strength exercises that use body weight and high-intensity cardio routines.

That it is low impact means that does not put too much pressure on the joints, as they would run or jump. That is why it is a suitable type of exercise for people who have a problem with their knees or ankles.

By strengthening the abdomen and back while increasing the elasticity of the muscles and the flexibility of the joints, a better posture, more fluid and efficient movement, better balance and, in addition, injuries are prevented associated with repetitive exercises.

The PiYo tones and sculpts muscles in a more harmonious way than pilates or yoga separately. By toning the muscles, the loss of body fat is favored and metabolic expenditure is increased.

What is a PiYo session like?

Sessions devised by Chalene Johnson last 60 minutes or less. Ideally, do them with a teacher who adapts the training to your physical condition, but there are videos on YouTube that allow you to do it at home. All you will need is a yoga mat.

In a PiYo session, different types of sit-ups, planks, and other types of basic exercises are performed. In addition to strengthening the core muscles and arms, the lower part of the body is also worked through exercises such as lunges, which develop strong legs and buttocks.

Constantly moving through a fast flow of exercises raises your heart rate and helps Burn calories. Some PiYo exercises are as follows.

narrow squat

The narrow squat is similar to a conventional squat, except that the feet are closer together. It’s less intense and doesn’t use your full range of motion, but it can be great for building lower-body strength. How to do the close squat:

Stand tall with your feet hip-width apart. Keeping your chest up and your core engaged, begin to lower your hips as if you were going to sit down. Keep your weight on your heels and knees behind your toes as you go. that you continue lowering. When the hips reach a 90 degree angle, come back up by propelling yourself from the heels.

curtsy lunge

Also known as a bowler’s lunge, the curtsy lunge can be beneficial for develop the glutes It looks like a conventional lunge, but instead of stepping back, you’ll end the position in a stance similar to a bowler rolling the ball down the lane.

Stand with your feet hip-width apart and engage your core. Step back with your left leg, crossing it behind your right leg. Lower yourself until both knees are at a 90-degree angle. Return to starting position and repeat on the other side.

downward facing dog

Downward-facing dog is a popular yoga pose that helps stretch the hamstrings and calves. These two muscle groups tend to get tight easily, which can affect movement, cause pain, and reduce range of motion.

Begin by getting into a plank position, with your hands under your shoulders and your back flat. Raise your hips toward the ceiling while keeping your hands planted and straighten your legs, digging your heels into the floor. Hold this position to stretch your lower back. lower body. Return to plank position and repeat.

plank with kick

Different variations of planks can generate specific benefits. The plank with a kick strengthens the core, or center of the body while incorporating rotation and unilateral work. Training both sides of your body equally helps to avoid imbalances.

Begin by getting into a plank position, with your hands under your shoulders and your back flat. Raise your left hand off the floor as you twist your trunk to the left, balancing your weight on your right arm. Raise your right leg and lower it back down. to raise the left leg. Repeat several times.