Home workout: how to get the most out of Pilates

If you’re looking for a way to get in shape at home quickly and with guaranteed results, 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 tighter and slimmer, increase flexibility and endurance. Here are some simple effective exercises.

Squatting against the wall

Step 1: The exercise is performed with the legs slightly bent at the knees, hips at an obtuse angle to the floor. The shoulder blades, lower back, buttocks, palms are pressed against the wall. Feet slightly wider than shoulders, toes slightly apart.

Step 2. Take a breath and glide the body downwards so that the thighs are parallel to the floor. At the same time extend your arms forward.

Step 3. Smoothly return to the starting position. Perform 6-8 repetitions in 3 approaches.

Torso twists

Step 1. The exercise is performed sitting on a mat, legs slightly bent at the knees, toes apart. The back is straight. Spread your straight arms to the sides and slightly bring your shoulder blades together.

Step 2. Inhale, tense your abs and exhale and turn the body with straight arms to the right. Return to the starting position.

Step 3. Make a turn to the left side. Perform 5-6 repetitions for each side for 3 approaches.

Side leg swings

Step 1. The exercise is performed lying on the right side, the right arm is bent in 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 repetitions for each leg.

Shoulder bridge

Step 1. The exercise is performed lying on your back, legs bent at the knees, arms stretched along the torso.

Step 2. Raise the pelvis so that the chest, abdomen, hips and knees form a straight line.

Step 3. Tense your thigh muscles and hold this position for 2-3 seconds.

Step 4. Return to the starting position. Perform 6-8 repetitions in 3 approaches.

“Flight”

Step 1. The exercise is performed lying on your stomach, straight arms apart, forehead resting on the floor, knees completely straight.

Step 2. Pull the chest and legs off the floor and bring the shoulder blades together as much as possible. Arms are pulled back and remain straight. Pull the top of your head towards the ceiling.

Step 3. Hold the position for 1-2 seconds and return to the starting position. Perform 6-8 repetitions in 3 approaches.

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 sensations, you can move on to a more complex set of exercises.