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As you well remember, we already talked to you about the benefits of practicing yoga, Well now we bring you the best tips for doing pilates exercises at home and its benefits. This discipline, named after its inventor, is the best way to combat sedentary lifestyle and the stress that condition the style of our society, increasingly tending towards the immediate and the comfort.
At the beginning of the 20th century, this visionary, Joseph Hubertus Pilatesdevised a routine of hundreds of exercises, the well-known pilates posturesthat combined Greek and Roman, Eastern and even animal movement methodologies, and, all of this, with the aim of achieving a perfect balance between mind and body. I mean, think about it, have you ever read about an exercise that guarantees peace of mind, control over your body and breathing And what’s more, will it help you get rid of stress, anxieties and other psychological burdens? With these basic pilates exercises, which you can do in your living room, you will begin to notice changes, physical and emotional, in your daily life. Shall we begin?
Doing Pilates exercises at home will allow you to achieve a perfect balance between mind and body.
5 pilates exercises at home
1. Roll up
It is one of the most common exercises to do at home, since it works very well and is not difficult to do. Its function is to achieve a greater stability and mobilityworking and strengthening the abdomen, without losing sight of the sequence of the spine.
How is it done? It is very simple. Lie on your back, with your legs close together and stretched, your arms stretched above your head, in line with your shoulders, and your palms facing the ceiling. You get up, with a sequential movement of the backpeeling you off, vertebra by vertebra, from the mat and rolling forward until you are sitting, with your legs fully extended.
2. Pilates push-ups
Very easy to do and with many benefits, there is a reason it is one of the most common. You will start standing, upright and with your legs very close together, and then, Bend, little by little, until you touch the mat with your hands.. The third step would be to move, always slowly, with your hands as guides, to a plank position, and then lower your chest towards the mat by bending your elbows. Once the push-up is done, you return to the original position and start again.
The advantage of this exercise is that it serves to strengthen both the upper torso and the back., which makes it an essential activity in your daily life. You will feel more balanced and notice how your back becomes straighter and your arms and shoulders gain strength.
3. Go back
Just as there is a roll up, there is a roll back and, as the name itself indicates, it is about rolling, but, this time, backwards. First you sit on the edge of the mat, with your legs and knees together. flexed towards the chest. The hands should be holding the ankles and these, in turn, should be as close as possible to the buttocks. Now, with your elbows bent and your chin tucked into your chest, starts rolling backwardsinhaling until you try to reach the area of the scapulae (don’t worry, it will most likely be difficult at first, but, little by little, you will gain flexibility) and then, exhaling, you return to the original position.
It is one of the easiest and most practical exercises to do at home because it not only helps your balance, but massage your posterior areanot for nothing is he one of the pilates exercises for back more effective. Remember, as always, to be well concentrated and, above all, control the respiratory sequence well.
4. the saw
The next exercise requires a little more effort, but at the same time, It is one of the most beneficial. At first it may be more difficult than it really is, because it is impressive, but once you get to work, you will see that it is not complicated to do. First of all, you should know that it is a exercise in which you are going to rotate the spinetherefore, we must put Be very careful and do it carefully. and, above all, do it well. You will work your hips, hamstrings and, of course, You will notice your center more balanced and strengthened..
You should be sitting on your sit bones with your legs open, wider than the width of your hips, feet flexed and arms crossed. Turn the trunk, inhale before, to the right, without moving your hips, and then, exhale and bend forward. Meanwhile, pull the navel towards the spine and extend your arms in opposition, aligned with the shoulders, that is, one towards the left little finger and the other backwards and with the palm facing the ceiling. So, Inhale and slowly return to the starting position and repeat the process.
5. Scissors
One of the favorites to make at home and one of the most beneficial pilates postures and comforting, because involves very important areas of the body for this discipline: legs, spine and abdomen. Of course, you should do it when you have acquired a little more experience, because it requires a lot of concentration and discipline. And how are you doing as a beneficiary? I will guarantee you one Greater flexibility in the legs and hips.greater control over the abdominal area and will improve your posture and balance in general, by working the muscles surrounding the vertebrae. Dream great, right? Well, there!
Lying on the mat, you stretch your legs upwards until they form a 90 degree angle. Afterwards, you lift your spine a little from the mat and, in that position, with a great control of the abdominal areaYou hug one of your legs and bring it towards you, while the other returns to the original position, lying and stretched on the mat. You hold on for a second or two that position, and proceeds to change legs and so on, up to about 10 repetitions.
That’s it, the top 5 Pilates exercises at home. As you can see, these are easy exercises to perform and the only thing you need is a mat to perform them optimally without hurting yourself. If you want to know and you liked this article, leave a comment!
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