Pilates is a sport that makes more people feel mentally and physically fit every day. Pilates helps you improve your posture and get your body in shape. You can do Pilates at home, which is also very successful in reducing your stress level.
What Are the Benefits of Doing Pilates at Home?
Pilates helps you gradually lose weight.
When you do Pilates regularly, your muscles tighten, and you get a more fit appearance.
Pilates is one of the best ways to shape your body.
It helps to improve your posture.
When you regularly do Pilates, which includes many stretching movements, you will become more flexible over time.
Pilates, if you do it regularly, reduces your stress levels and makes you feel better.
Pilates supports bone building and increases your bone density over time.
Pilates, which strengthens the core muscles, reduce the pain of those who suffer from low back and back pain.
As your Pilates level progresses, it becomes easier for you to gain cardiovascular endurance.
9 Pilates Movements You Can Do At Home
After preparing for Pilates, no matter what level you are, you can start with basic movements. You can get a good start with a few pilates movements you can do at home.
1. Toe Tap
Lying on your mat on your back and raise your knees at a 90-degree angle.
Inhale, while exhaling, touch the tip of your right toe to the mat.
Return to the old position again and reach the end of your left toe to the mat.
You can do the fingertip touch, also known as the toe ball, in a set of 10 repetitions for each leg.
You can rest for twenty seconds after each set.
2. Cross Shuttle
Lie on your back.
Bend your legs 45 degrees at the knee.
Put your hands on your neck.
Stay with your elbows wide apart.
Stay your waist gap, not touching the mat.
Tighten your abdominal muscles.
Remember to keep your chin away from your chest.
Inhale, exhale as you rise towards the left cross.
Lift your left leg 90 degrees.
Do the same for your right leg.
Perform this movement 12 times for each leg in three sets.
3. Shoulder Press
You will need a pilates band for this movement.
While sitting on your mat, open your palms facing forward.
Your shoulders should be in line while doing the activity.
Inhale and lift your hands upwards with the pilates band that you hold tight while exhaling.
Slowly return to the starting position and repeat this movement 12 times in three sets.
4. Raising the Knees
Stand on all fours on your knees.
While your toes stand on the mat, lower your arms to the mat at shoulder level.
Squeeze your stomach and lift your knees off the mat while breathing.
Hold the knees up for two breaths.
Squeeze your tummy while you breathe.
Then put your knees back on the mat.
Repeat this movement at least five times.
5. Glute Bridge
Lie on your back on your Pilates mat.
Break your knees and press your feet onto the mat.
Tighten your abdominal muscles.
Lift your hips to create a bridge movement.
You can repeat this movement 15 times.
Lie face down on the mat with your legs covered.
Extend your body on the mat, stand with your nose touching the mat.
Open and stretch your arms with your palms pointing up.
Breathe. As you exhale, raise your arms behind your shoulders and your torso along your ribcage.
You can come back to the starting position and repeat this movement for three sets of 10 repetitions.
Lie face down on your matte.
Extend your legs stretched out.
Take a T-shape on the face and open your arms sideways.
Breathe. While exhaling, squeeze your back by raising your arms, head, and shoulders.
You can do this movement in two sets of 8 repetitions.
8. Arm Circles
Stand on your mat.
Open your arms to the side.
Draw wide circles with your arms.
In the meantime, you can tighten your stomach and hips.
You can do the movement as two sets of 6 repetitions for five minutes.
In the sitting position on your mat, bend your right knee and take it behind you.
Bend so that your left foot is in line with your right knee and take it forward.
Breathe. While exhaling, extend your right arm and reach left with your torso.
Repeat the same movement with your left arm.
You can make two sets of 8 repetitions for each side.
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