Simple Exercises to Do Pilates at Home

Simple Exercises to Do Pilates at Home

Last update: 10 November, 2019

Pilates helps to improve endurance, flexibility, burn calories, lose weight, and become stronger. What’s more, it helps to tone your entire body and improves balance. Pilates at home is without a doubt one of the best exercise methods that you can practice.

Not everyone has the time or the money to go to the gym. Sometimes it is hard to find even a moment each week when you can go.

On the other hand, not everyone likes cardio or weight lifting which can make it even harder to exercise. Doing Pilates at home is an excellent option for those individuals who do not want to invest time and money. We will show you some Pilates exercises that you can do at home.

The benefits of Pilates at home

Many are skeptical about whether Pilates is effective. In reality, it is one of the most complete exercises available, since it works many parts of the body.

In addition, it targets deep muscles that are located within the inner areas of the body. Pilates strengthens inner muscles and will make it easier to target external ones with the help of other exercises. What more can you ask from an exercise program?

Now that you know a few benefits of Pilates, you probably want to give it a try? The issue is that Pilates classes tend to be expensive and the schedules might not fit with yours. Do not panic; there are Pilates exercises that you can do at home.

What exercises can you do at home?

If your excuse for not exercising is a lack of time or money, you risk living a sedentary lifestyle, which is not good for your health. Doing Pilates at home is a good way to fight this. 

The following exercises are for beginners:

Roll up

As with many disciplines, Pilates also has many levels. The roll up is one of the simplest exercises and involves sitting with your legs stretched out, while trying to touch your feet with your hands.

Keep your muscles flexed for at least 15 seconds to stretch them and improve your focus and flexibility. As you do this exercise more often, you will be able to keep your muscles flexed for longer.

Rolling back

Put your hands under your bent knees and put your head over your knees. Inhale and roll back until your shoulder blades touch the floor. Then, exhale while returning to the starting position.

woman rolling back exercise

Repeat as many times as you can. We suggest keeping your abs tight while you do this exercise. This will target your abs.

The saw

Sit on the ground with your arms and legs open. Turn to the left while reaching for your left foot with your right hand and vice versa. This exercise tones your waist, improves your balance, and sharpens your reflexes.

woman doing saw Pilates

Toning your abs and lower back

This is one of the most well-known Pilates exercises. It involves lying on the floor with your arms stretched out, using your arms to support yourself while lifting the abdomen and glutes, making sure you keep your feet on the ground.

As you know, Pilates is based on asymmetric exercises, or maintaining a position for as long as possible. If you are a beginner, start with 15 seconds and increase the holding time as you practice every day. You will soon be able to hold the position for 30 seconds or more.

The V position

This one is a little more complicated, but you can do it. Lie down on the mat with your arms stretched out. Then, lift your legs and bend your knees so that they are horizontal. Raise your back and make your arms pass over your knees.

Hold the position as long as possible and repeat as many times as you can. If you have difficulty holding it, you can hold your legs with your hands, making your body into a V shape.

Now you will see that there is no excuse for not exercising, because the above examples will allow you to enjoy Pilates at home. It will only take about 15 minutes and you will start to notice the results sooner than you think.

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