Are You Looking For Top Pilate Exercises for your Fitness Regime ?. Pilates is a group of precisely controlled exercises that helps in improving the flexibility & strength of the body. It includes a sequence of controlled movements that can either be done on spring resistant align Pilates reformers or on the floor (with a mat). Spine, abdomen, pelvis, hips, and muscles are some of the areas that can be improved using the technique.
The article features some of the top Pilate exercises for your fitness regime.
First Among The Top Pilate Exercises for your Fitness Regime is Pelvic curl is one of the best Pilate exercises which are aimed for the strengthening of the core, hip, and thigh muscles. All you need to do is lie flat with your knees bent and feet flat on the mat. Now, try to push your waist-up and also taking a deep breath at the same time. Exhale while holding your position in that state and gently come down. Repeat the process 5-10 times for the best results.
Leg circle requires you to lie face up with your arms by your side with palms down. Bend your left knee and extend the right leg perpendicular to the floor. Now, complete a circle with your right leg down to the ground, coming back to the starting point in the air.
Try to make a big circle as possible while keeping the lower back on the floor. Now, make a reverse circle with the same leg and repeat the process with your left leg.
Just as the name suggests, you’ve to lie down on your stomach with your arms stretched out. Now, elongate your lower back and raise your belly button from the ground. While doing so, try to float your arms & legs, keeping your eyes down on the ground.
Perform a swimming motion with your arms & legs and switch to the other side and repeat the process. Try to inhale & exhale once per two swimming motions.
One hundred needs you to lie on the ground with your knees in a tabletop position. Now, gently lift your legs at a 45-degree angle to your waist. Lift your head towards your chest and try to extend your arms in the air towards the abdomen. Make sure that it is parallel to the ground.
Inhale and exhale for the count of 5 while pumping your arms as you go. Repeat the breath cycle ten times.
Lie on your back, and try to bend your knees over your hips and slowly lift it off the ground. Now, try to elongate your legs as you reach your arms towards the feet. Lift your shoulders off the mat and try to make a V shape with your torso and legs.
Make sure that you hold the position for five breaths before bending your knees again.
For single leg stretch, lie face up and try to bring both knees in towards your chest. Put your hands on the shins and curl your head up off the floor. Now, extend one leg out at a time while changing the legs, keeping the lower back on the floor. It will put pressure on your core muscles, making them stronger.
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While lying down on the mat, bring both the knees towards your chest. Now, put your hands on the back of your head while keeping the elbows wide as possible. Now, curl your head up and bring about the left shoulder towards your right knee while extending the left leg. Extend your right leg while bringing the right shoulder towards the left knee.
Continue the process for at least 30 seconds before taking a break.
Scissor kick helps greatly in building up the core and thigh muscles. Like every other Pilate exercises, scissor kick also requires you to lie face up on the ground. Now, stretch your right leg up, making it perpendicular to the floor. Try to bring together your hands behind your right leg while pulling it in towards your chest. Pull your head up off the ground and lift the left leg a few inches above the ground.
Now, switch your legs and follow the same process continuously for at least 30 to 60 seconds.
As compared to other Pilate exercises, the pendulum is a comparatively easy way to strengthen your core muscles. Lie down flat on the ground with your arms extended out to the sides. Now, bend your knees over your hips and try to raise your legs off the ground.
Let both the knees fall to the left while keeping the lower back on the floor. Return to the initial point and repeat the same on the other side.
Plate exercise works great in maintaining a perfect physique. Apart from the Pilate exercises mentioned in the article, there are many other exercises, including slow motion mountain climber, hip dip, plank rock, and many more. Depending on the type of muscles that you want to target, you can select from various Pilate exercises.