It is not necessary to go to the gym, you can still practice Pilates at home and still receive maximum benefits for your health and shape.
Pilates is the complete coordination of body, mind and spirit – Founder of Pilates, Joseph Pilates.
Effective full-body Pilates exercises right at home.
Glute bridge movement
Glute bridge is also known as the butt bridge movement.
Step 1: Lie on your back with your knees bent and feet flat on the floor at hip distance.
Step 2: Place your arms at your sides with your palms facing down on the mat.
Step 3: Tighten your glutes and abs as you begin to lift your hips toward the ceiling.
Step 4: Raise your hips as high as possible without arching your back.
Step 3: Squeeze your hip muscles for 2 seconds and begin to lower.
Step 4: Continue performing the movement 8 times, always tightening your hip and abdominal muscles during the process.
To increase the difficulty of the exercise, you can use a resistance band on the lower thighs.
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Side plank movement
Side Plank is an exercise that doesn’t put pressure on your lower back or neck like many other core exercises.
Step 1: Start in a high plank position with your arms resting on the mat at a shoulder-width distance and your abs tight.
Step 2: Move your left hand towards the right, at the same time rotate your left leg back to the right and rotate your entire body to the right.
Step 3: Keep your body in line and raise your left hand up high.
Step 4: Hold the position, do not let your body sag for 10 seconds.
Step 5: Adjust your breathing slowly and return to the starting position.
At the highest amplitude, direct your gaze to follow the raised hand.
Roll up movement
The `Roll up` movement helps you learn to align your spine and strengthen your abdominal muscles.
Step 1: Lie on your back, legs straight and arms above your head, palms facing up.
Step 2: Point your feet and press your lower back into the ground.
Step 3: Exhale to start, then inhale and raise your arms so your fingers point toward the ceiling.
Step 4: Tighten your abdominal muscles and begin to curve your spine away from your lumbar vertebrae
Step 5: Stand up slowly and keep a curve in your spine as you move into a sitting position and reach toward your toes.
Step 6: Inhale and slowly reverse the movement so that your spine is in contact with each vertebra on the ground.
The important thing about this exercise is to tighten your abdominal muscles and leave your buttocks completely on the floor.
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Criss cross movement
Criss cross is an abdominal and intercostal muscle exercise through flexible movements of lifting and twisting movements.
Step 1: Lie face up on the mat with your hands behind your head, elbows facing forward.
Step 2: Raise both legs off the floor and bring the left elbow toward the right knee while bending it 90 degrees, the other leg still remains in the original straightened position.
Step 3: Lower your head to the old position and continue to do it with the other side.
Keep your hands loosely at ear level, avoid using your hands to pull your head and neck close to your knees.
Swimming movement
Swimming exercises are suitable for strengthening the glutes and middle back muscles.
Step 1: Lie face down on the mat and stretch your arms above your head.
Step 2: Inhale, tighten your abdominal muscles, and lift your arms, chest and legs off the floor.
Step 3: Always keep your legs straight.
Step 3: Begin to control your breathing as you move your opposite arm up and down and cut your leg at the same time as when swimming.
Step 4: Repeat continuously from 20 to 50 times.
Note that the Pilates swimming movement is to tighten the abdominal muscles and the abdominal muscles must be close to the floor.
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The hundred movement in pilates
The Pilates workout The Hundred focuses on toning the abdominal muscles and involves breathing and muscle control.
This is a great exercise to start with intercostal breathing – breathe into your chest and keep your belly button pulled in.
Step 1: Start by lying flat on your back on the mat with your legs stretched out at a 45 degree angle.
Step 2: Lift your head off the mat, tighten your abs, and curl your upper spine off the floor.
Step 3: Straighten your arms and move your arms up and down under control for 10 breaths.
Step 4: Keep your back flat on the mat, control your breathing and always let your abdominal muscles work.
Although this movement is not a movement, to maintain this position for a long time, the abdominal muscles must work a lot.
In today’s hustle and bustle of life, spending just 20 minutes a day on full-body Pilates exercises not only helps relieve stress but also brings many significant benefits to your health.
