If you are looking for some exercises that you can do at home to strengthen your body and stay fit then Pilates certainly has to be on your list. Pilates is a set of exercises that uses controlled movements of the body to improve physical strength, flexibility, and posture. You can easily do the basic version of Pilates at home without any special pieces of equipment. Pilates is a set of simple and easy-to-do exercises and can be done by anyone young or old. It helps to improve your mind and body coordination. Here are some of the best Pilates exercises you can begin with.
The most common and easiest of all pilates exercises is the glute bridge exercise. All you need to do is to lie down on the yoga mat with your chest facing the ceiling and your arms by your side with the palm facing the ground. Now you need to bring your feet closer to your hip by bending the knee. Next, you need to lift your body from the hip and back and hold that position for few seconds. Doing 10 repetitions of this will give your entire body a nice stretch and you will feel relaxed.
Next in line is the single-leg stretch that can prove to be very beneficial for people suffering from knee pain. Just lie on the mat with your face up now bring one knee closer to your chest and place your hand on the shin. Now lift your head off the mat. Extend the other leg with toes pointing out. Keep on repeating this alternatively. Remember to lift only your face and not your back. Eight to ten repetitions from each leg would be a good number to start off with.
Considered to be one of the most effective pilates exercises to burn the belly fat, this is known to give quick results. Performing eight to ten repetitions of this exercise on a regular basis can give you significant results in just 15 days. All you need to do is lie on the mat with your face towards the ceiling, bend the knees over the hips and lift the feet off the ground. Now you need to stretch your legs outward and try to reach your arms to your feet by lifting your head and shoulders off the mat. Try creating a 'V' with your upper body and legs. Hold the position for 7 to 10 seconds and then roll back on the mat and bend your knees over your hips.
Easiest of all the exercises, this can be done anywhere and does not require any special types of equipment. All you need a clean and comfortable space to lie down. Lie down on the available surface with your face up and arms by your side with palms facing the ground. Bend the left knee and make sure that your feet touch the surface completely. Now lift your right leg up so that its perpendicular to the surface. Now rotate your right leg in clock-wise and anti-clockwise direction with your toe pointed outwards. Repeat the same with the other leg. 15 repetitions from each leg are good enough, to begin with. You can increase the repetitions once you are comfortable doing it.
This slow-mo climber pilates exercise can be a little complicated for you if you don't have good balancing skills. But believe me, if you know the trick you will get it right. So, first of all, get in a perfect high plank position with your arms right under your shoulder. Now bring your right knee towards your shoulder and take it back, now repeat the same with left leg. Remember to keep the toe pointed out while you bring in your knee. Repeat this for 15 times alternatively with both the legs.
So follow these simple pilates on an everyday basis for the best result. Stay healthy and stay fit!
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Having an intense love for everything smart, Kanishka is an enthusiastic writer. A keen reader who is mostly found reading a book, but not a bookaholic she writes best on gadgets and technology. Apart from it she is an avid traveler and likes to pen down her travel experiences. However she hasn’t ever restricted her writings and can write possibly on anything under the sun. When not absorbed in the latest gripping page-turner, Kanishka loves cooking and eating and otherwise spends far too much time at the computer....read more