Pilates is one of the easiest exercise methods you can do at home. Given its numerous simple workout routines, it sure is a physical activity anyone can try and enjoy anytime. Pilates, also known as a mind-body exercise, aims to strengthen and stabilize the body, especially the core. Pilates plays a vital role in strengthening core parts, such as the hips, pelvis, back regions, and neck.
An enhanced core muscle strength can indicate better posture, eventually stabilizing the spine and promoting better back and limb control. Moreover, flexibility and muscle balance are also achievable through Pilates workouts.
Moreover, performing Pilates exercises will not require fancy or expensive exercise equipment. All you need is some good space, a flat surface, and a comfortable mat or rug!
Getting ready to start your Pilates workout? Here are four exercises you can easily try at home.
1. Thigh Stretch
Before starting heavier routines, pilates exercises that involve stretching can help condition your body and activate your muscles. Doing this ensures that you get the utmost safety when exercising. In terms of a Pilates thigh stretch, it is mainly beneficial in improving body performance during physical activities and joint motions.
First, prepare your yoga mat. Then, kneel on the flow with a straight upper body. Once ready, you can slowly hinge back your upper body and back to the initial position again. While doing a 45-degree hinge, put your hands on your thighs, then lift both your hands straight until shoulder level when back in the initial position. You can repeat this pilates exercise ten times.
Aside from that, you can do this routine while completely facing down the mat. All you have to do is lie facing down with your face slightly lifted, grab the other side of your foot, fold it until it reaches your buttocks, and repeat for the other side.
While this may seem easy, things can get challenging during a routine. So, don't hesitate to reach out to a professional Pilates instructor who can guide and help you. These professionals undergo intensive and proper Pilates instructor training and courses to achieve knowledge, skills, and techniques to assist people undergoing Pilates exercises.
If you are also considering training yourself to be an instructor, comprehensive online training is highly available whenever and wherever you are.
2. Standing Roll-Down
This Pilates exercise aims to stretch the back and achieve good posture. You can stand up straight or with your back close to the wall if you want body support when doing the exercise. Place your hand on each side of your body.
Once ready, you can put your hands straight up and slowly put them down with your back rolled down in front. After that, put your hands back up and bend your knees halfway. When bending down, try doing it like sitting down on a chair. Return to your standing position and repeat.
You can repeat the exercise 15 times in every routine. Remember that this Pilates exercise is meant to be done slowly with caution when stretching your hands up and rolling down. Avoid overstretching and rolling down too hard, and do it within your reach. This is vital to avoid strain, sprain, or injuries.
3. Leg Lifts
Leg lifts strengthen the abdominal muscles, can work with lower abs, and is beneficial in strengthening the legs and the hips. Moreover, it can make your core region stronger. Leg lift Pilates exercise involves lying on your back and bending your knees with your feet a few inches away from your hip.
Once your body is all relaxed, slowly lift one leg, followed by the other after a few seconds. With two legs lifted, make sure it forms a tabletop, and inhale to successfully hold the position and exhale when returning to the initial position.
Besides this, you can also do other leg lift methods by lying your whole body straight on the floor, including your legs. While keeping your legs close and straight, lift them together, slowly put them down, and repeat. You can do leg lifts three to five times.
4. Kneeling Side-Kick
This Pilates exercise enhances body coordination and balance and strengthens the torso and the gluteal muscles or the glutes. To kneel side-kick Pilates, you must kneel and place one palm on the floor with the body facing sidewards. The fingers must face away from your knee and place the other hand behind your head by bending the elbows and facing it upwards.
After the starting position, lift the upper leg up, similar to the height of your hip. Inhale when lifting your leg, place it forward and exhale when slowly bringing it backward again. You can also do it in different methods, like rotating your legs in small circles. This Pilates exercise can be repeated five to ten times.
Conclusion
Pilates can provide varying exercise options, and there are still many exercises you can try and explore. Although some may seem challenging on the first try, you can always take it slow, seek professional help, and read available guides in books and online.
* This is a contributed article and this content does not necessarily represent the views of sciencetimes.com
