Pilates is a type of exercise that has become one of the most popular in the last few years. This is because even complete beginners can use it, and in doing so, they not only take care of their health and body shape, but also help them with strength, flexibility and balance. We have prepared 5 Pilates exercises for you, which you can do even for those who are just starting out with a sporty lifestyle, and for them you don't need anything except a mat.
1. Lifting the pelvis
Pelvic lift is an exercise that you can undertake at heating, and with it you will develop the most abdominal muscles, spine and thigh.
You start the exercise by lying on back, where they should be yours knees bent. Your feet should be slightly apart and your arms should be stretched back. Then deep inhale, exhale and from the pillow lift your spine and strain at the same time buttock muscles. Then again inhale, and your spine should remain in the air– pay attention to the balance of your body. Then slowly exhale and spine drop it.
If in lower back you feel pain when lowering the gluteal muscle relax. Get it done 3-5 repetitions.
Pelvic lift Photo: Anna Shvets / Pexels2. “Roll back”
So-called Roll back is an exercise that is most suitable for those who want to strengthen theirs abdominal muscles.
You start the exercise by you sit down on the pillow, making them yours thighs raised into the air knees well folded and directed towards the ceiling (should be in the knee between the thighs and the swords right angle). Yours hands let them be stretched out. After that lean back and at the same time slightly in the waist rotate to the right. After a few moments, return to starting position and repeat the exercise by twisting into to the left.
'Roll back' beginners on each side do 5 times.
3. "Four-legged"
With an exercise with an unusual name A quadruped you will strengthen several different muscle groups: it targets lower back, abdominal and thigh muscles and buttock muscles.
Begin the exercise by first standing in the "table" position. This means that your body leaning on knees and palms, where it should be yours back straight, and your shoulders and hips parallel to the ground. Then lift at the same time right hand and left leg, where it should be yours neck outstretched, and your view aimed at the ground. Hold this position a few seconds, then return to the starting position and repeat the exercise in opposite direction, i.e. by raising the left arm and right leg.
We recommend it to beginners 8-12 repetitions.
Start the exercise in the "table" position Photo: Koolshoters / Pexels4. Circling with the legs
With an exercise in which circle your legs, you will improve yours balance and flexibility, and you will also strengthen yours abdominal muscles.
You start the exercise by you lie on your back, where they should be yours knees bent, yours feet on the ground, yours hands let them lie down by the side. Then tighten your abdominal muscles, lift your right leg and with her round up. When doing this, your hips should not move.
Do it first 5 rounds clockwise, and then another 5 rounds in the opposite direction. Repeat the exercise with left leg. Recommended for beginners 4-6 repetitions.
5. Swimming
This exercise got its interesting name from a position that resembles swimming, and with it you will strengthen the most the muscles of your back.
First of all lie on your stomach, where they should be yours arms and legs outstretched. Then tighten your abs and at the same time raise your right arm and left leg, where your view should be aimed at the ground. Also be careful, yes spatulas drag in the downward direction. Then an arm and a leg drop it, but let them stay above the ground. Then lift into the air left arm and right leg and alternate between the two positions for approx half a minute.
Recommended for beginners 3 repetitions.
