Pilates at home: 10 exercises for beginners

We live in a sedentary society. Getting up, eating, going to work, partying... are frequent and daily activities in the lives of people in our society. However, in general most of the population spends most of the time sitting in a world full of competition and constant stress.

Therefore, the realization of sport with some frequency it is an essential element to maintain both physical and mental health. Within the world of sport we can find a great variety of disciplines, some of them assuming a great economic expense when maintaining them or excessive time consumption to combine with other responsibilities. However, there are alternatives that can be done without spending much money or time. An example of this is Pilates.

What is Pilates?

Pilates is a method originally thought for physical rehabilitation devised by Joseph Hubertus Pilates, in order to contribute to personal recovery through the union between body and mind. It is an anaerobic type of physical exercise in which a high control of the

breathing and a certain capacity for concentration to carry out the various movements. Regarding breathing, it is important that inhalation is carried out through the nose and while keep the abdominal muscles in tension, in order to oxygenate and properly exercise the muscles.

Its benefits are multiple, going through the stress reduction at both psychological and physiological level, the increase of elasticity and strength in the muscles (especially lumbar and abdominal, the correction of the posture and the increase of self-esteem that supposes the improvement in dexterity, coordination, agility and strength that its practice supposes.

In addition, Pilates is an activity that can be done with very little material, so it is very cheap to do it with some assiduity. On the other hand, it does not require great technical skills or unaffordable efforts, since it works with the parts of the body; This makes Pilates an excellent option for people of mature age or who are not used to exercising.

Easy Pilates exercises to do at home

Then A series of simple exercises will be shown for those who want to start in this discipline.

To carry them out, it is not necessary to have a large amount of material, being enough in most cases with a mat to comfortably perform the exercises, and being able to perform them easily from our home. It is recommended to do it in a quiet area (let's not forget that it is an activity that aims to relax both body and mind) and ventilated.

1. Roll up

This exercise is very simple. It's based on sit on the mat with your legs stretched out and proceed to try to grasp your feet with your hands, maintaining muscle tension for about fifteen seconds. Multiple repetitions of this exercise should be done.

This activity works to work your abs, shoulders, and leg muscles.

2. Rolling back

On the mat, we proceed to sit hugging the legs, which will be flexed towards the thorax and resting the head on the knees. In this position, the user has to rock back until the shoulder blades touch the ground, while inhaling, to later exhale while returning to the starting position. It is done continuously for three minutes.

3. Dumbbells

This activity is carried out from a seat and with the help of some weights or substitutes (for example, two bottles of water or kettlebells). Sitting with your feet resting on the floor at a certain distance from each other and with your back completely straight and the weights in your hands, the exercise is based on stretching the arms upwards while exhaling, and flex them behind the neck as you breathe in.

This exercise works to work and strengthen the triceps, and helps reduce sagging in the inner part of the arms.

4. The saw

Waist strengthening exercise. The individual sits with the legs spread and the arms and back stretched out. Then, while inhaling, the trunk is turned to the left, making an effort to grasp the left foot with the right hand. Then perform the opposite action, turning the trunk to the right and taking the right foot with the left hand. Repeat continuously four to five times on each side.

5. Push-ups

One of the most common ways to work the upper body. Lie face down on the mat. Then, With your knees resting on the ground and your back and head straight, do a push-up, trying to do it slowly and feeling muscle tension. Repeat the process at least up to ten times. If you have enough resistance, you can do it with your legs straight.

6. Lumbar and abdominal toning

This activity, although simple, may require some effort. On this occasion the individual has to lie face up on the mat. Next, with the arms outstretched serving as support, proceed by raising the legs at a right angle. After a few seconds (we recommend ten), and with his legs straight, he continues the movement until his feet are in front of the head, touching the ground. After several seconds in this position, the legs are returned to 90 degrees with respect to the body, that is, in their previous position. Finally, the legs are lowered until they are fully stretched. It is recommended to perform several repetitions, depending on the resistance of each one.

7. Spine twist

This exercise is very simple. The user is seated with the legs together, with the arms outstretched. Then, while inhaling, proceed to rotate the trunk three times to one of the sides, reaching the maximum possible rotation. Once that point is reached, return to the starting position while exhaling. Then the same procedure is repeated up to three times in the same direction, to later perform the same three repetitions in the opposite direction.

This is one of the best Pilates exercises to work your core muscles.

8. The Teaser (the V)

On the mat, the user lies on his back and with his arms outstretched. Next, the legs are raised, stretched, up to medium height (around 45 degrees, although the inclination will depend on of the capacity and resistance of each one) to proceed by also lifting the trunk and placing the arms in parallel to the legs stretched. In this way, the body forms a V, using a large number of muscles in the lumbar and abdominal area, in addition to the muscles of the legs and arms.

9. Triceps Dips

This exercise is performed while standing, with the arms stretched upwards.. Proceed as in the case of the initial stretch to lower the arms until reaching the ground. Then you proceed to walk with your hands forward, being able to rest your knees on the ground. Then proceed to do a series of three push-ups (resting the knees on the ground). Finally, one proceeds to return to the starting position, chaining the steps followed so far in reverse. You can do several repetitions.

10. Leg Hug: Scissor

This activity is carried out as follows: first, lying on your back on the mat, you start with stretch both legs and place them at a ninety degree angle to the body. Once this is done, we proceed to embrace one of the stretched legs while the other recovers the original position, resting on the floor fully stretched out. After between one and two seconds of maintaining this position, go up and hug the other leg and lower the one that was previously, alternating in several repetitions (at least two sets of ten).

This exercise can be used to practice elasticity of the muscles, and it also strengthens the thighs.