Pilates at Home, Do These 5 Exercises Every Morning: You’ll Get Back in Shape
To stay fit and healthy, as you well know, you need to take care of your diet and practice physical activity. Sometimes, joining a gym or going for a walk may be challenging due to time constraints. The good news is that you can stay active from the comfort of your home with just your determination. Today, we’ll introduce you to 5 effective morning Pilates exercises you can perform without any special equipment.
Pilates is a training method that emphasizes core strength, flexibility, and overall body control. It’s versatile and can be practiced in the gym or at home, thanks to a series of exercises that only necessitate a yoga mat and some free space.
5 pilates exercises to do comfortably at home
The spine stretch is an exercise that aims to lengthen the spine and enhance the flexibility of the back. To perform it, sit with your legs extended, raise your arms overhead, and then lower your torso towards your legs, reaching toward them with your nose. This movement can help improve spinal flexibility.
The hundred is an exercise that focuses on improving abdominal strength. To do it, begin in a supine position with your legs lifted and your arms extended at your sides. Lift your torso off the mat, raise your arms above your body, and then perform small up-and-down movements with your arms. This exercise can help strengthen your core muscles.
The up-and-down exercise combines strength and control of the abdominals and arms. To perform it, position yourself in an all-fours position, with your wrists under your shoulders and your knees under your hips. Lift one leg backward and, at the same time, raise the opposite arm forward. Hold this position for a few seconds and then return to the starting position. This exercise enhances core and arm strength.
The roll-up exercise is particularly effective for lengthening the spine. To execute it, lie on your back with your arms extended above your head. Inhale and then exhale as you bring your chin toward your chest, bending your back and rolling slowly until you reach a seated position. Stay in this position for a few seconds before slowly rolling back down to the starting position.
Finally, we have the bridge exercise, which improves the strength of your legs and buttocks. To perform it, lie on your back with your knees bent and your feet flat on the ground. Lift your pelvis upward while keeping your shoulders on the mat. Hold this position for a few seconds and then return to the starting position.
For each exercise listed above, you will have to perform 10 repetitions. If you put in a little effort and perseverance, you will slowly be able to see the results. Happy training!