Traditional Pilates conditions and strengthens your body. By working the bigger muscles, including the legs and lower body, you can increase your heart rate to make your Pilates exercise a cardio workout. Pilates cardio exercises will give you a stronger body with improved quality of movement, burning more calories as you build long, lean muscle.
Plie with Side Lift
This Pilates cardio exercise focuses on your core, your quads and your glutes. Stand with your feet a little wider than shoulder-width apart. Extend your arms out to the side and turn your feet out about 45 degrees, with your knees bent at a 90-degree angle. This is called a "Plie." Dig in with your right heel, straightening your right leg while you lift your left leg out to the side. Lower back into the plie position with your knees bent at a 90-degree angle. Repeat on the opposite side, straightening your left leg while lifting your right leg out to the side.
Crisscross Reach
You can burn more fat by performing two movements in one. The crisscross reach elevates your heart rate and increases calories burned. According to Jillian Michaels in "Making the Cut," combo-techniques that include two movements in one will increase fatigue and elevate your heart rate. Step your right foot out about 12 inches to the right and bend down into a right side lunge with your knee forming a 90-degree angle. Extend your left arm up and out with your fingers pointing towards the ceiling, then bend your elbow to place your hand behind your head. Extend your right arm out to the side with your fingers pointing down. Lift your right knee across your body towards your right hip. At the same time, pull your left elbow to your right knee so you crunch your stomach muscles. Lower your body back into the right lunge position to complete the repetition.
Crossover Sweep
Focus on building the muscles of your core, obliques, back and quads while burning calories through this Pilates cardio exercise. Position your feet shoulder-width apart, with your arms hanging loosely by your sides. Extend your right leg out to the side until it is about six inches off the floor while simultaneously sweeping both arms across your body to the left. Lift your right foot and step it about one foot diagonally in front of your left foot. Using control from your core, bend both knees to a 90-degree angle so you are in a lunge and simultaneously sweep both arms across your body to the left. Straighten your legs and so you return to the original position.
