Trust Kareena Kapoor Khan to give her 100 percent to whatever she does, including her workouts. So, if you are looking for inspiration, we have got you covered. Recently, fitness trainer Namrata Purohit shared a glimpse of the Jaane Jaan actor acing a “not easy” workout on the Pilates carriage.
“@kareenakapoorkhan killed it today! This exercise is not easy, it requires a lot of focus and core, glute, and back engagement! The moving carriage means focus and balance really has to be at 100 per cent!” shared Purohit.
What is the moving carriage exercise?
To do this exercise on a Pilates reformer, the practitioner can lay down, sit, or stand on the carriage attached to the reformer via springs. “As you move the carriage back and forth, you engage various muscle groups to control its movement,” said Garima Goyal, a fitness expert.
For example, exercises like the leg press involve pushing the carriage away with your legs against spring resistance, targeting your quadriceps, hamstrings, and glutes. Similarly, exercises like the chest press or rowing involve pushing or pulling the carriage with your arms, engaging your chest, back, and arm muscles. According to Goyal, the beauty of the moving carriage exercises is that they offer adjustable resistance, allowing you to tailor the intensity to your fitness level. “Plus, they require stability and control, which engages your core muscles throughout the movements, making it a comprehensive workout for the entire body,” shared Goyal.
Benefits of such exercises
Let’s delve deeper into the benefits of the standing moving carriage exercise in Pilates
Balance and stability – Standing on a moving carriage requires constant adjustments to maintain balance, which engages your proprioceptive system. Proprioception refers to your body’s awareness of its position in space. By challenging your balance, you enhance your proprioceptive abilities, which is crucial for stability in daily activities and sports.
Full-body engagement – The standing moving carriage exercise activates multiple muscle groups simultaneously. Your legs work to stabilise and move the carriage, while your core muscles engage to maintain proper alignment and stability. Additionally, your arms and shoulders may be involved in controlling the straps or handles, providing an integrated full-body workout.
Core strength and stability – Core strength is essential for maintaining a stable foundation and preventing injuries. When standing on the carriage, your core muscles, including the deep stabilising muscles like the transverse abdominis and multifidus, work to support your spine and pelvis. This strengthens your core from the inside out, improving posture and reducing the risk of back pain.
Functional movement patterns – Pilates exercises emphasise functional movement patterns that mimic activities of daily living. “By performing dynamic movements on the moving carriage, you improve your ability to perform everyday tasks with ease and efficiency. This translates to better functional fitness and a higher quality of life,” Goyal shared.
Flexibility and mobility – The controlled yet dynamic nature of Pilates movements on the moving carriage promotes flexibility and joint mobility. As you move through various ranges of motion, you stretch and lengthen muscles, tendons, and ligaments, improving flexibility and reducing stiffness, shared Goyal.
Joint health and low-impact exercise – Pilates is known for its gentle, low-impact nature, which is kind to the joints. “The moving carriage exercises provide resistance without putting excessive stress on the joints, making them suitable for individuals with joint issues or those recovering from injury. This makes Pilates a sustainable form of exercise that can be practiced throughout life,” said Goyal.
Mind-body connection – Pilates emphasises the mind-body connection, encouraging you to focus on precise movements and breath control. The concentration required during the standing moving carriage exercise enhances mindfulness and body awareness, helping you develop a deeper understanding of your movement patterns and alignment.
Postural alignment – Proper posture is essential for health and biomechanical efficiency. The standing moving carriage exercise encourages alignment of the spine, pelvis, and shoulders, promoting good posture both during the workout and in everyday life. Improved postural alignment can alleviate strain on the muscles and joints, reducing the risk of injury and discomfort.
Pilates helps reduce injury (Source: Getty Images/Thinkstock)
Enhanced coordination – Coordinating movements while standing on a moving carriage challenges your coordination skills. By integrating movements of the arms, legs, and core, you improve neuromuscular coordination, which is beneficial for activities that require precise movement patterns and coordination, such as sports, dance, and daily tasks.
Increased circulation and energy – The dynamic nature of Pilates exercises stimulates circulation and oxygenation of the blood, and boosts energy levels. Standing moving carriage exercises engage large muscle groups, leading to improved blood flow and circulation throughout the body, which can leave you feeling energized and revitalised after a workout.
Variety and progression – The Pilates reformer offers a versatile platform for a wide range of exercises, allowing for endless variations and progressions. As you become more proficient in the standing moving carriage exercises, you can gradually increase the challenge by adjusting the resistance, range of motion, or complexity of the movements, ensuring continued progress and adaptation over time.
Injury prevention and rehabilitation – Pilates is renowned for its rehabilitative benefits and injury prevention properties. “The controlled, low-impact nature of the standing moving carriage exercises makes them suitable for individuals recovering from injury or managing chronic conditions. By strengthening muscles, improving flexibility, and promoting proper movement mechanics, Pilates can help prevent injuries and support rehabilitation efforts,” Goyal elucidated.
Kareena Kapoor Khan impresses us with her latest fitness session (Source: Kareena Kapoor Khan/Namrata Purohit/Instagram) 
Pilates helps reduce injury (Source: Getty Images/Thinkstock)
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