Pilates at home: 10 exercises for beginners

We live in a sedentary society. Getting up, eating, going to work, partying … are frequent and daily activities in the lives of people in our society. However, in general, most of the population spends most of their time sitting in a world full of constant competition and stress.

Therefore, playing sports with a certain frequency is an essential part of maintaining physical and mental health. In the world of sport we can find a great variety of disciplines, assuming some of them a big economic expense per hour to keep them or an excessive consumption of time to combine with other responsibilities. However, there are alternatives that can be done without spending a lot of money or time. An example of this is Pilates.

What is Pilates?

Pilates is a physical rehabilitation method designed by Joseph Hubertus Pilates, In order to contribute to personal recovery through the union of body and mind. It is an anaerobic type of physical exercise that requires high control of breathing and some ability to concentrate to perform the various movements. When it comes to breathing, it is important that inhalation is done through the nose and while keeping the abdominal muscles in tension, in order to oxygenate and exercise the muscles properly.

Its benefits are numerous, including reduction of stress both psychologically and physiologically, increased elasticity and strength of muscles (especially lumbar and abdominal muscles, correcting posture and increasing self-esteem which involves lumbar and abdominal muscles). improvement in skill, coordination, agility and strength that its practice) implies.

In addition, Pilates is an activity that it can be made with very little materialIt is therefore very inexpensive to do this with some regularity. On the other hand, it does not require great technical skills or unattainable efforts, as it works with parts of the body; this makes Pilates a great choice for people who are middle-aged or new to exercise.

Easy Pilates Exercises to Do at Home

Then a series of simple exercises will be shown for those who want to get started in this discipline.

To perform them you do not need to have a large amount of equipment, in most cases with a mat to be able to perform the exercises comfortably and be able to perform them easily from home. It is recommended to do this in a quiet place (let’s not forget that it is an activity which aims to relax both the body and the mind) and ventilated.

1. Roll

This exercise is very simple. It is based on sit on the mat with your legs outstretched and try to grab your feet with your hands, Maintain muscle tension for about fifteen seconds. They should do several repetitions of this exercise.

This activity is used to work the abs, shoulders and leg muscles.

2. Go back

On the carpet, continue to sit by kissing the legs, which will be bent towards the chest and resting the head on the knees. In this position, the user should rock backward until touching the shoulder blades on the floor, while inhaling, then exhaling while returning to the starting position. It is carried out continuously for three minutes.

3. Niu

This activity is performed from a seat and using weights or substitutes (eg two water bottles or Russian weights). Sitting with your feet on the ground at a distance from each other and your back completely straight and the weights between your hands, the exercise is based on stretching the arms as you exhale, And bend them after the neck while inhaling.

This exercise is used to work and strengthen the triceps, and helps reduce sagging inside the arms.

4. The saw

Waist strengthening exercise. The individual sits with the legs open and the arms and back stretched. Then, as you inhale, turn your torso to the left, struggling to grab your left foot with your right hand. He then performs the opposite action, turning his torso to the right and grabbing his right foot with his left hand. Repeat continuously four to five times on each side.

5. Flexions

One of the most common ways to work the upper gear. Lie face down on the mat. Then, with knees on the floor and back and head straight, perform a flexion, trying to do it slowly and feel muscle tension. Repeat the process at least up to ten times. If you have enough strength, it can be done with your legs stretched out.

6. Lumbar and abdominal toning

This activity, while simple, may require some effort.. On this occasion, the individual must lie down face up on the mat. Then, with the arms outstretched for support, the legs should be lifted at a right angle. After a few seconds (we recommend ten), and with your legs straight, continue the movement until you place your feet in front of your head, touching the floor. After several seconds in this position, you return your legs to 90 degrees to the body, that is, to their previous position. Finally, lower your legs until you are fully stretched. It is recommended to perform several repetitions, depending on the resistance of each.

7. Rotation of the spine

This exercise is very simple. The user sits with his legs together, his arms straight. Then, during inhalation, the trunk is rotated three times to one side, reaching the maximum possible rotation. Once this point is reached, it returns to the starting position while exhaling. Then the same procedure is repeated up to three times in the same direction, To later perform the same three repetitions in the opposite direction.

It is one of the best Pilates exercises for exercising the core muscles.

8. The teaser (the V)

On the mat, the user remains lying face up and arms outstretched. Then lift the legs, stretched out, halfway up (about 45 degrees, although the incline will depend on individual ability and stamina) to proceed by also lifting the trunk and placing the arms parallel to the stretched legs. . In this way, the body forms a V, using a large number of muscles in the lumbar and abdominal region, in addition to the muscles of the legs and arms.

9. Triceps bottom

This exercise is performed while standing with outstretched arms. Proceed as in the initial stretch to lower the arms to the floor. He then proceeds to walk with his hands forward, and can support his knees on the ground. Next, perform a series of three push-ups (putting your knees on the floor). Finally, return to the starting position by following the steps followed so far in reverse order. Several repetitions can be performed.

10. Bed hug: scissors

This activity is done as follows: first, lying face up on the mat, it starts with stretch both legs and place them at a 90 degree angle to the body. Once this is done, one of the outstretched legs is kissed while the other returns to its original position, resting on the floor fully extended. Then, between one and two seconds of holding this position, you go up and hug the other leg and lower the one that was before, alternating in several reps (at least two sets of ten).

This exercise can be used to practice muscle elasticity, and also strengthens the thighs.

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