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If you are looking for a way to quickly and with guaranteed effect get yourself in shape at home, Pilates is exactly what you need. It combines elements of fitness, gymnastics and yoga. This combination allows you to pump up different muscle groups, make the body more fit and slim, increase flexibility and endurance. Here are some simple effective exercises.
Squat against the wall
Step 1. The exercise is performed when the legs are slightly bent at the knees, the hips are at an obtuse angle to the floor. Shoulder blades, lower back, buttocks, palms are pressed against the wall. The feet are slightly wider than the shoulders, the socks are slightly spread apart.
Step 2. Inhale and slide the body down so that the hips are parallel to the floor. At the same time, stretch your arms forward.
Step 3. Smoothly return to the starting position. Perform 6-8 repetitions of 3 sets.
Torso twisting
Step 1. The exercise is performed sitting on the mat, legs slightly bent at the knees, socks are spread apart. The back is straight. Spread your straight arms to the sides and slightly bring your shoulder blades together.
Step 2. Inhale, tighten the press and on the exhale, turn the body with the straight arms spread to the right. Return to the starting position.
Step 3. Make a turn to the left side. Perform 5-6 repetitions on each side for 3 sets.
Side swings with your feet
Step 1. The exercise is performed lying on the right side, the right arm is bent at the elbow and supports the head. The left palm lies in front of the chest. The spine is completely straightened.
Step 2. Leaning on the left palm, lift up the straight left leg as high as possible. Try not to bend the knee.
Step 3. Return to the starting position. Perform 8-10 repetitions for the left leg. Then turn over to the other side and do the exercise for the right leg. Perform 3 sets on each leg.
Bridge on the shoulders
Step 1. The exercise is performed lying on your back, legs bent at the knees, arms extended along the trunk.
Step 2. Lift the pelvis so that the chest, abdomen, hips and knees form a straight line.
Step 3. Tighten the muscles of the thighs and stay in this position for 2-3 seconds.
Step 4. Return to the starting position. Perform 6-8 repetitions of 3 sets.
“Flight”
Step 1. The exercise is performed lying on your stomach, straight arms are spread apart, the forehead lies on the floor, the knees are completely straight.
Step 2. Lift your chest and legs off the floor and bring your shoulder blades together as much as possible. At the same time, the arms stretch back and remain straight. Reach for the ceiling with the top of your head.
Step 3. Lock the position for 1-2 seconds and return to the starting position. Perform 6-8 repetitions of 3 sets.
Pilates is available to absolutely everyone. Start with elementary exercises, gradually increasing the number of repetitions, duration and intensity of training. If you do not experience any discomfort and pain, you can move on to a more complex set of exercises.