Most of us are not into poor body posture and the ¨pot¨ it comes with. We dream of a flatter stomach, tinier waist, and a celebrity poster that gives us a trimmer appearance. A dream that seems out of reach as we get older. Despite what you see on commercials and fitness magazines promising you an exercise device that will give your desired abdominals and posture in just a few days, the right approach to achieving such a balanced, appealing posture is the strengthening of a set of muscles. These muscles lie between the rib cage and the hip, called the core muscles. That is strengthening your abdominal, pelvis, and lower back structures.
Adding Pilates to your fitness plan is a great way to engage your core muscles in a new way. The Pilates method is a series of exercises developed by Joseph Pilates during world war I to help soldiers returning from war rehabilitate their bodies. Today Pilates exercises are not limited to physical therapy settings. They are increasingly incorporated in club workouts. In this article, we will uncover five easy Pilates workouts for beginners.
- Lie on your back, arms by your sides, and palms down.
- Bend your right knee and set your left foot flat on the floor. Extend your left leg up so that it's vertical to the floor.
- Move your left leg to the side away from your body, down toward the ground, and return to the vertical position, drawing a circle with your leg while still keeping your lower back stick to the floor.
- Reverse the circle.
- Complete all moves on one leg, and then repeat on the other.
One Leg Stretch
- Lie on your back.
- Lug your knees in toward your chest, bring your hands to your shins, and draw your head up from the floor.
- Stretch one leg out at a time, alternating sides, keeping your lower back on the floor, and your core engaged throughout the rips.
- Lie on your back and bring your knees towards your chest.
- Put your hands on the back of your head, spreading your elbows wide, drawing your head up off the floor.
- Move your left shoulder toward your right knee while extending your left leg. Then bring your right shoulder toward your left knee while extending your right leg.
- Continue rips alternating sides.
- Begin with a high plank, place your hands directly under your shoulders.
- Move your whole body forward toward your hands and then back toward your feet.
- Keep your quads, core, and butt engaged the entire time.
- Lie in on your back, arms at the sides and palms down.
- Bent your knees in a neutral position, keeping your pelvis and lower back on the floor.
- start by inhaling air and curling your pelvis and spine up and off the mat while keeping your arms and head on the floor.
- Exhale the air while lowering the spine, repeat the rips.
Incorporating Pilates into your fitness routine is never a bad idea; these exercises build the core muscles, including the abdominals. Core conditioning helps you retain a balanced and stable posture and keeps your back secure and resilient to pressure.