Beginner Pilates exercises

Pilates is a wonderful form of exercise for the mind and body. It can help you stretch and strengthen your muscles, increase your flexibility, and improve your posture. Aside from its physical benefits, its also a great way to relieve stress.

Being a low-impact exercise, Pilates is suitable for all ages and fitness levels. Here are some beginner Pilates exercises you can try at home.

Rolling like a ball
Sit with your knees bent and your feet together. Lean back slightly and lift your feet off the floor with your toes pointed. Place your hands under your thighs and lower your head so you roll back onto your shoulders. Rock back up to the start position and repeat.

Single leg circles
Lay on your back with your knees bent and arms at your side. Lift your right leg up at a 90-degree angle and point your toe. Draw circles in a clockwise direction then repeat in an anti-clockwise direction. Lower your right leg and repeat on your left side.

Roll up
Lay on your back with your knees bent and reach your arms up towards the ceiling. Take a deep breath in. As you exhale, lift your head and chest keeping your core engaged, neck lengthened and feet flat on the floor. Continue until you reach a seated position. Take another deep breath in. As you exhale, slowly lower to the floor, one vertebra at a time.

Back extensions
Lay on your stomach with your arms overhead. Lift your arms and legs off the floor. Pull your arms down so your hands are in line with your chest and squeeze your shoulder blades together. Extend your arms and lower your arms and legs to the floor.

Mermaid
Sit in a cross-legged position. Lift your right arm up towards the ceiling and place your left forearm on the floor. Bend your body as you reach your right arm over to the left side. Return to the starting position and repeat on the other side.

Published on 19 November 2021

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