Want to build a lean, sculpted, and strong body without putting in numerous hours at the gym? Weight training isn’t the only technique to get a toned and fit body. With just a mat and Pilates workout, you can get a whole-body exercise at home.
Pilates helps you get a strong core which results in overall body strength. The core flexibility also tones your muscles. It entails workouts that include precise movements and breathing methods.
Pilates exercise focuses on regulated movements to increase posture, flexibility, and overall strength. The exercises are designed to train your body and help you create stronger, more contoured muscles without making you look bulky. The end result is a sleek and toned physique. The back and abdominal strength you’ll build from the controlled movements in Pilates classes also help you improve your posture.
There are two main Pilates types: one that employs mats and the other that uses massive equipment that can only be found in a Pilates studio. You can do Pilates exercises at home on a mat. Here are a few easy Pilates exercises that you can try at home.
Pelvic Curl
Begin by lying down on your back. Keep your knees bent. The distance between the knees and the heels should be nearly the same as the sit bone distance. Press your arms beside the hips on the mat. Take a deep breath in, pause, and then let it out. Bring your pelvis below you by engaging your lower abdominals. It’s important to tuck your pelvis without using your glutes. When the lower back meets the mat, you want it to feel light.
Begin by engaging your glutes and articulating them through your spine, lifting your hips until your body forms a straight line (knees to shoulder blades). Take a deep breath and pause to breathe. Stabilize yourself by focusing on your center and then moving down to your legs and arms. Exhale and begin to lower your sternum. Tap into your lower abdomen and relax the glutes if you sense your lower back is tightening.
Note: Don’t forget to check out Pilates exercises designed for your abs.
Single Leg-Circles
This exercise aims to use your core strength to stabilize your hips while also allowing flexibility and movement in the hip joint. Start by lying flat on the mat; keep your arms to the side and knees bent with your palms facing down. Turn your right leg out from your hip by extending it at a 90° angle. Bring your belly into your spine, and without rotating your hips, make circles with your right leg in an anti-clockwise motion. Make five in that direction and five in the opposite direction.
Ball Rolling
This technique engages your core and assists in relaxing lower back muscles. Sit on the ground and bring your legs towards your body, squeezing your heels together. Put your hands under your knees. Lift your feet off the floor and lean back while engaging your core. Roll onto your initial four vertebrae, elevating your bottom slightly, and press into your hips to pop back, lengthening the back of your neck and looking inward at your belly.
If you’re excited to try these Pilates exercises out, FitEngine can help you find the best Pilates classes in NYC. We provide high-quality reviews of various classes such as stretching classes, insanity workout, dance classes, and Pilates workout in NYC. Read our blogs to learn more!
