Pilates is a series of exercises created by Joseph Pilates. The system gained popularity in the first few years of the 21st century and since then is one has been becoming more and more popular. The Pilates exercises become so preferred mostly because of the fact they are easy effective and usually combined with pleasant music, which makes them accessible to all people. In addition, the system Pilates is suitable for both men and women.
We are perfectly aware of the fact that most people don’t have enough time to visit the gym because of their commitment to their work and family obligations, but that does not prevent them from trying Pilates at home. In addition, if you decide to start doing Pilates at home, your body will be able to enjoy more flexible and slim body and more stable mental health.
What should you know about the Pilates philosophy?
The goal of the Pilates exercises is to help your body become more flexible and strong without taking into account your body mass. The exercises are done as slowly as possible, which makes them suitable for people of all ages, and at every stage of their physical development. The important thing is to emphasize on making everything you should properly, rather than doing it fast. Each moment should be performed exactly as intended in order to have effect.
The Pilates system combines some methods and techniques of ballet, yoga, and callanetics. The result is a beautiful body posture, better balance and healthy body. Combined with calm and pleasant music, Pilates exercises are also considered a great anti-stress therapy.
Pilates exercises to try at home: Beginners Edition
Remember to always warm up before your exercise
Lie down on your back on a special rug, and keep your legs parallel on the floor. The arms are put right next to the body. Then try to relax your shoulders as much as possible. Move them up and down as you have wings. You should feel the straining muscles of your abdomen, but the upper part of your body should be relaxed.
Then move your hands up and down trying to keep them close to the floor. Your shoulders and back should be on the floor while you include your abdomen muscles in the exercise.
· Exercise 1
Sit on the floor and fold your legs keeping your heels on the floor. Grab your ankles with your hands and start spreading your knees while lifting your feet until you can keep your balance. Make sure your chin points to your chest. Move to and fro without falling down on your back. This exercise is not so hard, which makes it suitable for beginners, too. At the end, lie down on your back and relax. Repeat five to seven times.
· Exercise 2
Sit down on the floor and fold your legs to your chest. When the knees are at the level of your shoulders, grab your ankles and bend forward by keeping your balance. Straighten your legs in V-shape so that they point upwards. Keep your head close to your chest and take deep breaths. Move back and forth slowly, and be careful not to bend your legs. Then lie down on the floor. Repeat the exercise five times.
· Exercise 3
This is an exercise that is very appropriate for those of you, who want to work on their abdomen muscles, but it is also beneficial for keeping our balance. All you have to do is sit on the floor with your knees pressed to your chest and grab your ankles. Keep your heels together, and spread your elbows. Then spread your knees and lift your feet from the grown, by balancing your body and rocking it like a ball. Breathe in and out and remember to keep your heels together.
· Exercise 4
This exercise is beneficial to your abdomen muscles, arms and waist, and it also has a positive impact on the lateral muscles of your body, your overall balance and coordination. Sit sideways on the floor and put your hand on the rug in order to keep your balance. Cross your feet and grab them with your other hand without letting them go. Then try to lift your body from the floor. Repeat this movement three times, and then change sides in order to do the same with the other side of your body.
· An exercise with a ball
You will need a large inflatable ball. Lie on your back and straighten your legs. Keep your heels on the ball. Then take a deep breath and lift your hips slowly by using your abdominal and gluteal muscles. Lift your body up until it makes a straight line. Then hold it in this position, count to ten, and then slowly drop down on the floor. Remember that your heels should not be separated from the ball. Repeat the exercise ten times.
Author Bio: Connie Jameson is passionate about health and healthy issues. She works as a part time job at TenancyClean and loves to write for her readers.