5 Pilates Moves You Can Do In The Comfort Of Your Home

Pilates Moves

Try Pilates for weight loss

If you are looking to tone your body and get slimmer then make Pilates a part of your exercise routine. This form of exercise, which has gained limelight recently is excellent to tone your body, burn calories and improve posture. Even Bollywood celebrities swear by this form of workout. The reason why Pilates is gaining fame across the globe is because it is easy to perform and does not require a lot of equipment. Here are some easy Pilates workouts you can do in the comfort of your home.

Roll up

Roll up is a classic Pilates mat exercise and is excellent to strengthen abdominal muscles and cut down belly fat.

How to do it: Lie down on your back. Raise your leg and head above the ground at 45 degrees. Keep your lower back firm on the ground. Point your feet and extend your arms in the direction of your legs. Exhale and when you inhale, raise your arms so that your fingers are pointing to the ceiling. At the same time, contract your abdominal muscles and start to curl your spine off the mat. Move your body up and put your feet down, to come to a sitting position. Touch your toes with your hands. Inhale and slowly go back to the position from where you started. Do this 3 to 5 times in the beginning.

The Hundred

This form helps to warm up the body and strengthens the abdominal muscles. Coordination between your breath and your movement is very necessary while performing this exercise.

How to do it: Lie down on your back and raise our legs at 45-degree angle. Use your abdominal muscles to lift your head from the ground. Extend your arms alongside your body and begin to pump your arms up and down while breathing in and out. Repeat it 10 times.

Swimming

No, you do not have to go to the swimming pool to do this workout. This Pilates move strengthens your butt, lower back, and core.

How to do it: Lie down on the mat on your stomach and extend your arms above your head. Take a deep breath and contract your abdominal muscles as you do it. While exhaling, lift your arms, chest, and legs off the floor. Keep your legs, arms, and body at 45 degrees with only your stomach should be touching the ground. Breathe out and hold this position. Now try to move your opposite arms and legs like you are swimming in the air. Actively breathe while doing this. Do this 20 to 50 times.

Swan

This position helps to strengthen the spine muscle and back of the legs and buttock. It helps to expand the chest and stretch the abdominal muscles.

How to do it: Lie down on your stomach and place your legs at hip distance. Place your palms next to your face. Now slowly press the palm on the ground and lift your upper body of the ground while taking a deep breath. Use your mid-back muscle to rise above the ground. Exhale and come back to your normal position. Do this 6 times.

Rolling Like a Ball

This move massages your back muscles and helps to improve your balance. This exercise stimulates the spine, help to control your body movement and relieve tension.

How to do it: Sit on the mat comfortably and bend your knees. Clasp over your legs, above your ankle with your hands. Now lift your feet from the ground, drop your shoulders and widen your back. Deepen your abdominals and make a curve of your spine. Don’t bend your neck, but look down towards your navel. Lift your feet off the mat and balance just on your sitting bones. Inhale and pull the lower abs in and up and roll back on your inhale. Do not roll onto the neck. Repeat this 10 times.

SOURCE: bit.ly/2Js2LbT

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