Exercises and workouts have a large world. You can dive deep in the ocean filled with a variety of exercises.
In this article, I will introduce you all on Pilates exercise. It is very easy to do and adopt in daily routine.
Let’s get started with Pilates exercises.
Pilates is a mind-body workout that strengthens your core muscles with every exercise. Whether you’re doing a core-focused move or something that targets other muscle groups, your core is always engaging during a Pilates session.
And the workout method strengthens all different areas of your heart. “It works the abdominal on both a deep and superficial level to achieve true core strength.”
It means that the moves engage a wide range of muscles, from your deep internal transverse abdomen to the rectus abdominal on top.
To help you obtain the core-strengthening benefits of Pilates, Now let’s talk about some of the method’s best moves that focus on your midsection.
They are all classic mat Pilates exercises, “so all Pilates lovers will recognize them, and people initiating and looking forward towards Pilates can easily learn them.” None of these moves require equipment so that you can do them pretty much anywhere.
You are choosing a few of the moves to do as a warm-up exercise before an intense workout. “Then, integrate the rest of the exercises throughout your workout as a way to keep targeting and working your core.”
You can also pick a few you like and do them a couple of times through to create a standalone core routine. If you are a beginner to these exercises, consider repeating a move for 30 seconds, working your way up to a minute.
Let’s talk about different types of Pilates exercises:
- Mat classes
- Reformer classes
I will explain to you both of them in brief. Let’s get started.
You will be attending a class that’s based on either a mat, which is thicker than your standard yoga mat, to cushion pressure points, either a machine called a reformer, which is a sliding platform complete with a motionless foot bar, pulleys, and springs that provide refusal.
Everyone should know both of the kind which one you’re getting into before you commit to your workout.
Both options focus on the concept of control rather than cranking out endless reps or muscle exhaustion.
In Pilates, your muscles are working to lift against gravity and (in the case of the reformer) the opposition to the springs or bands, with the ultimate goal of strengthening and separating the correct muscles.
Your aim should be to indulge your time with the workout and focus on the task at hand, and connect to your breath.
The reformer experience is maybe the most fun you’ll have in a Pilates class. “The machine will give you added resistance and a sliding surface that dare your exercise. It sometimes feels like you’re gliding or flying.
There are also many Pilates-inspired exercises, like Brooklyn Bodyburn, SLT, and Studio MDR, that aren’t considered “classic” Pilates but provides many of the same advantages. These studios use a reformer called a Megaformer.
Regardless of what kind of workout class you opt, make sure to let your trainer know you are a beginner to it.
In this way, they’ll be able to keep an eye on you throughout the session and offer modifications or form adjustments.
Through this article, I will focus on 5 easy and comfortable Pilates exercises suggested for everyone of any age group.
Plus these exercises don’t need any equipment just your mats.
Get Set Go!
Single-Leg Stretch
- Lie faceup.
- Bring both knees in toward your chest, place your hands on your shins, and curl your head up off the floor.
- Extend one leg out at a time, alternating sides.
- Keep your lower back on the floor and your core engaged throughout.
Double Leg Stretch
- Lie faceup and bring both knees in toward your chest. Curl your head up and place your hands on your knees.
- Extend both legs out in front of you as you reach both of your arms overhead. Try to get your legs as straight as you can while still keeping your lower back on the floor.
- Circle your arms out and around back to your knees as you pull your knees back in toward your chest.
Leg Circle
- Lie faceup with your arms by your sides and palms down.
- Bend your left knee and place your left foot flat on the floor. Extend your right leg up so that it’s perpendicular to the floor.
- Circle your right leg out to the side, down toward the ground, and return to your initial position. Make the circle as big as you can while still keeping your lower back on the floor.
- Reverse the circle again.
- Complete all repeats one on the leg, and then repeat on the other.
Criss-Cross
- Lie faceup and bring both knees in toward your chest.
- Place your hands on the back of your head, keeping your elbows full. Curl your head up.
- Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you continue your right leg.
- Continue alternating sides.
One Hundred
- Lie faceup.
- Lift both legs toward the ceiling and lower them halfway so that they’re at an angle.
- Curl your head up, reaching your arms long alongside your body, palms down.
- Pump your arms up and down as you inhale for five counts and exhale for five counts.
- Repeat this breathing pattern ten times while holding the position
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
