Grab a mat, put on some suitable clothes and start doing these pilates workout for beginners, your body will thank you for it!
You don’t need to go to a gym to tone your body and keep it slim, you just need to create a workout playlist that fills you with energy and know the basics of Pilates to eliminate fat from your body in no time.
They are much more than simple exercises. It is a series of movements that are performed in a controlled manner and following specific breathing patterns to stretch, strengthen and balance the body.
Regular training will help you gain strength and flexibility, improve your posture, increase your lung capacity, prevent injuries, increase your ability to concentrate and boost your self-esteem.
To start doing Pilates at home you should try these simple exercises like those of this Pilates workout. You will quickly gain strength, balance and agility.
1. Roll forward
It is an abdominal strengthening exercise designed to increase flexibility and improve the mobility of spine.
it consists of rolling forward, from the supine position to the sitting position, flexing the trunk forward while the legs are straight. Focus on the sequential movement of the spine, separating it vertebra by vertebra as you rise and descend on it. Then roll again, this time backwards, to return to the starting position.
Perform 10 repetitions.
2. Leg circle
It works hip mobility and increases the ability to stabilize the trunk when moving legs.
Lie on your stomach and lift one leg to 90 degrees. Move the straight leg in circles outward and then inward, keeping your back flat on the floor, without moving it and with full trunk control.
Make 5-8 circles in one direction and then repeat the sequence on the opposite direction.
3. Hundred pose
You work on coordination, breathing and endurance. It is also a good option to exercise concentration and the ability to overcome.
Lie on your back with your legs straight up in the air at a 45-degree angle. From this position, perform a crunch and, with your arms straight on either side of your body, move them up and down pumping while performing 100 pulses or breaths, inhaling in five beats and exhaling in five beats.
Do this only once.
4. Rolling back
You stretch your back and exercise your abdominal.
It consists of rolling like a ball. On a mat, sit hugging your legs, which will be bent towards your chest and resting your head on your knees. From this position, start rocking backwards until you touch your shoulder blades to the floor, while inhaling, and return to the starting position with an exhalation.
Perform 6 to 10 repetitions.
5. The V pose
Strengthen and tone the muscles of the middle and lower back.
Lie on your back with your arms stretched out and raise your legs, stretched out, at an angle of 45 degrees. Then, proceed to also lift your trunk and place your arms parallel to your stretched legs forming a V.
Try to stay in this position for 10 seconds and repeat 6 times.
6. Pilates plank
This exercise integrates all the muscles involved in stabilizing the core: abdominal, shoulders, arms, glutes and legs.
Also known as plank, is an exercise that is practiced in this and many other disciplines. It is one of the most complete that exist. Get into plank position (as if you were going to perform a push-up), connect your toes to the floor, tighten your glutes and align your head with your back. Once properly positioned, hold the position for 30 seconds.
Repeat 4 times.
7. Bird dog pose
You define and develop your core muscles, as well as other areas of the body. You also work on balance, stability and coordination.
Place your hands and knees flat on the floor in a quadruped position, placing your wrists just below your shoulders and your fingers pointing forward. Then raise one arm and the opposite leg parallel to the floor. Be sure to keep the spine neutral as you move the shoulder and hip.
Try to hold the posture for 30 seconds and repeat it 8 times: 4 with your left arm and right leg straight and another 4 in reverse.
8. Bridge pose
You strengthen buttocks and legs, while articulating the entire spine. If you execute it correctly, you will also improve the tone of your pelvic floor.
Lie down with your knees bent and feet flat on the floor. Contract your buttocks and lift your pelvis with the help of your feet, which should push forcefully on the floor.
Hold the position for 30 seconds and repeat 6 times. Another option is to relax and contract at the same time. In this case, you can perform two sets of 30 quick repetitions of this movement.
9. Alternating leg stretch
This is a stability exercise that strengthens your core (abdominal and back) and exercises your coordination. You improve your alignment, refine your glutes and lengthen and tone your legs.
Lie on your back, bend your right knee, bringing it towards your chest as far as you can without moving your pelvis. Hold the knee underneath with both hands while keeping the other at 45 degrees to the ground. If you can, raise your head and shoulders to work your abs more.
Count to 3 for each movement and alternate legs. Start doing 10 reps with each leg and work your way up to 20.
10. Pyramid pose
You strengthen the muscles of the back and shoulders and improve the flexibility of the whole body.
In high quadruped, with the pelvis neutral, on exhaling perform an extension of arms and legs, bringing the heels to the floor, until you reach a position similar to that of a triangle or pyramid. When breathing in, return to the initial position.
Do it for 10 repeats.