Pilates: basic exercises to do at home
Pilates is a sport full of benefits, excellent for toning the muscles of our body, streamlining it and helping us recover both physical and mental balance, reducing stress.
As a gentle exercise, it allows you to achieve excellent results with simple exercises that require - more than effort and sweat - concentration, control and precision.
In order to obtain visible results, the constancy and frequency with which you train with the Pilates method is important: the ideal would be to be able to do it for about twenty minutes every day. We therefore propose basic exercises useful for the whole body. you can play safely at home and in full autonomy.
Roll out the mat and ... ready to go? Don't forget before doing some stretching:
1. Spine stretch
This exercise is very useful for stretching the muscles of the neck (great for cervical sufferers), torso and back of the legs. It is also used to get a flat stomach.
To accomplish this, sit on the mat with your legs extended and your arms parallel to your legs. Bend your torso forward as much as possible, contracting your abs.
2. The hundred
This basic exercise is essential for finding the right balance between breathing and movement, promoting balance and coordination, as well as improving cardiovascular skills and flexibility.
Lie on the mat with your legs bent and slowly lift them up until they are fully extended. While keeping your legs elevated and abs tense, clap your palms on the floor. Finally, go back to relaxing your muscles.
3. Up and down
Very useful for strengthening the abdominals, the up and down is a functional exercise also for the pelvis and for back problems.
Lie on your back on the mat, with your legs bent and your hands under your head. Take your head and shoulders off the floor and, at the same time, raise your legs 45 degrees. Then bring your legs to a right angle.
4. Roll up
This exercise is particularly suitable for those suffering from back pain and lumbar pain. In fact, it serves to improve the flexibility and elasticity of the spine.
Lie on your back on the mat and raise your arms to eye level. Lift your torso by bringing your arms forward and try to keep it balanced. Let your arms push your entire torso forward, working your abs.
5. Roll over
The roll over is useful for the legs: it helps to tone them (with an excellent anti-cellulite effect) and to improve coordination.
Lie on the mat and stretch your legs up, with your arms stretched out at your sides. Then bring your legs back.
And if your problem is cellulite, remember to use a great cream too:
