If you want to tone up while improving your posture, then Pilates is for you!
This muscle-strengthening method is not only a great way of toning up your appearance, but also, and above all, excellent for your health. In addition to sculpting your figure, Pilates works your deep muscles and relieves a lot of pain caused by bad posture.
What are you waiting for? Buy a sports mat and discover 10 exercises to get you started with this fantastic Pilates method… and off you go!
1. The leg raise, the perfect Pilates exercise for beginners
Let’s start with a well-known exercise.
This exercise must surely speak to you, so why not start with something familiar?
- First, lie your whole body on your right side, then rest your head on your outstretched right arm.
- Contract your chest and abs, place your free hand on the floor in front of your chest and lift your legs slightly off the ground.
- Then, while remaining tense, lift your left leg upwards away from the rest of your body and gently lower it as you inhale.
- Do this movement 5 times on each side, remembering to breathe well.
This Pilates exercise for beginners will work your abdominals while stabilizing your torso.
2. The Push-up, an essential Pilates exercise
To continue working the muscles of the upper body, let’s continue with the Push-up as a Pilates exercise.
- Get down on all fours with your knees in line with your hips.
- Place your hands a little wider than your shoulders and at chest level, taking care not to arch your back!
- Bring your head closer to the ground by bending your elbows towards your chest, then return to your initial position.
Always remember to breathe deeply during all Pilates exercises for beginners.
3. The roll-up-roll-down posture: a simple Pilates exercise to relax your spine
This exercise in your Pilates session is both a moment of relaxation and one of the best exercises for your spine and legs.
- Simply stand up straight and slowly roll your back until your hands touch the floor, remembering to tuck your chin in towards your neck.
- Then pull up with the same delicacy and repeat the exercise 5 times.
You’ll feel your vertebrae spring back into place with every move!
4. Spine Stretch Forward
Continue your private lesson at home.
- Sit on your mat with your legs stretched out in front of you.
- Stretch your arms parallel to your legs.
- As you inhale, arch your back, pushing your arms even further forward.
- Return to your initial position while exhaling and repeat this exercise 5 times.
You’ll strengthen the stability of your pelvis and lengthen the deep muscles of your legs.
5. The Superman, a session to work your lumbar vertebrae
Let’s move on to your back and lumbar region. You’re bound to experience pain in these parts of your body.
- Still on your mat, lie on your stomach with your arms stretched out in front of you.
- Lift your chest, hands and legs off the ground.
- You have to hold it for 10 seconds, remembering to sheathe well.
- Repeat this beginner’s Pilates exercise 5 times.
6. Hip rotation
Pilates will also help you strengthen your balance.
Let’s take a look at an exercise that will help you work on your balance and is perfect for strengthening your feet and ankles.
- Stand with your hands on your hips.
- Raise your right leg until your knee is at hip level.
- Then exhale, stretching your leg backwards while moving your torso slightly forward.
- Repeat the movement 5 times for each leg.
7. The buttock bridge or how to work your buttocks in just a few sessions
If you want to firm up your buttocks, then this easy exercise is for you!
- Lie on your back and fold your legs, keeping your arms at your sides.
- Keeping your shoulder blades firmly on the ground, lift your buttocks upwards and lower them gently back down, without ever making your buttocks touch the ground!
The buttock bridge is an excellent way to improve your back silhouette.
8. Arm circles: more difficult than it looks
Here’s a simple, gentle exercise that’s perfect for relieving tension in your shoulders and neck.
- Stand and raise your arms to shoulder height.
- Lower them gently and make circles around your body.
9. The chair or how to work the deep muscles of your buttocks
To continue improving your balance while working on your glutes and thighs, let’s sit down on an imaginary chair!
- For the rest of the workout, stand with your feet parallel to each other and reach forward with your arms.
- Lower your pelvis backwards, keeping your back straight.
- Now that you’re on your imaginary chair, hold it for a few seconds and return to your initial position, breathing deeply.
- Repeat the exercise 5 times.
10. The Hundred, a breathing exercise
To bring your workout to a gentle close, practice a breathing exercise.
Controlled, healthy breathing is the key to good health and optimal exercise!
- For this final home exercise Stand in a comfortable position and inhale for 5 heartbeats, then exhale for another 5 heartbeats.
- Repeat this exercise 10 times.
A great way to end the session in total relaxation!
To conclude
As you’ve seen, Pilates is an excellent way of combining relaxation, muscle strengthening and eliminating the pain of bad posture.
What’s more, all you need is a good exercise mat and a little time, and you can practice this activity in the comfort of your own home.
