Pilates Exercise - Part 1
Pilates Exercises you can do at home
[Pilates Exercise - Part 2]
Pilates is a great workout to strengthen core muscles, tone your body and build endurance. Ideally, you should join a Pilates class in a gym or dance studio in your area to get the full benefit of a qualified instructor and peer support. However, if you can’t get to a studio, here are some Pilates moves to try right in the comfort of your home;
Overhead leg stand: Lie on your back and bring straight legs up to a 45 degree angle. Gradually move your legs back until they rest behind your head, supporting yourself with your arms. Raise your legs back up again, pointing your feet straight toward the ceiling, lifting your buttock and torso off the floor. Aim to be as straight as possible.
Muscles worked: Abdominals, Hamstrings, Back, Upper Body
Roll-Out : Back Stretch: Begin with your palms flat on the floor and your knees curled into your chest. Very slowly extend your feet toward the ground, until you are flat on the floor. While concentrating on stretching your back, return to starting position.
Muscles worked: Abdominals, hip flexors, Biceps, Hamstrings
One Leg Raises (or with circles):Lying flat on your back, lift one leg perpendicular to the floor. Lower your leg until it stops just above the floor, without touching it. Repeat. To activate the obliques, circle your foot while it’s hovering above the floor.
Muscles worked: Abdominals, Hip flexors, Thighs, Upper Body
Bicycle Kick (45 deg): Begin with one straight leg at a 45 degree angle. Bring the other leg tight to your chest, using your outside arm to grasp your knee and the inside hand grasping the ankle. Slowly switch legs and repeat the holding process. To increase difficulty, you can pump your knee into your chest for several seconds.
Muscles worked: Abdominals, Hip flexors, Thigh, Upper Body
Torso Slouch or Spine Stretch: Sit up straight, with your legs spread far apart and hold out arms parallel to the ground. Slouch forward, stretching your arms out in front of you and tuck your head between your arms. Repeat while breathing through your nose and mouth respectively.
Muscles worked: Abdominals, Back, Upper-Body
Open Leg Rollover: Lie back and lift up your legs perpendicular to the floor. Keep your abs tight as you lift your legs (keep them straight) over your head on the floor. Return your legs to starting position.
Muscles worked: Abdominals, Lower Abdominal, Hip flexors, Back, Upper Body
[Pilates Exercise - Part 2]
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