We live in a sedentary society. Getting up, eating, going to work, going out to party… are frequent and daily activities in the lives of people in our society. However, In general, most of the population spends most of their time sitting in a world full of constant competition and stress.
Therefore, doing sports with a certain frequency is an essential element to maintain both physical and mental health. Within the world of sports we can find a wide variety of disciplines, some of them involving a great financial expense when maintaining them or an excessive consumption of time to combine with other responsibilities. However, there are alternatives that can be done without spending much money or time. An example of this is Pilates.
Pilates is a method originally intended for physical rehabilitation devised by Joseph Hubertus Pilates, in order to contribute to personal recovery through the union between body and mind. It is an anaerobic physical exercise in which high breathing control and a certain ability to concentrate are required to carry out the various movements. Regarding breathing, it is important that inhalation is done through the nose and while keeping the abdominal muscles tense, in order to oxygenate and exercise the muscles correctly.
Its benefits are multiple, including the reduction of stress at both a psychological and physiological level, the increase in elasticity and strength in the muscles (especially lumbar and abdominal muscles), the correction of posture and the increase in self-esteem resulting from improved dexterity, coordination, agility and strength that its practice entails.
Furthermore, Pilates is an activity that can be done with very little material, so it is very cheap to do it with some regularity. On the other hand, it does not require great technical skills or unaffordable efforts, since it works with the parts of the body; This makes Pilates an excellent option for people of mature age or those who are not used to exercising.
Easy Pilates exercises to do at home
Next A series of simple exercises will be shown for those who want to get started in this discipline
To perform them it is not necessary to have a large amount of material, in most cases a mat is enough to be able to comfortably perform the exercises, and we can easily do them from our home. It is recommended to do it in a quiet area (let’s not forget that it is an activity that aims to relax both body and mind) and ventilated.
1. Roll up
This exercise is very simple. It’s based on sit on the mat with your legs straight and proceed to try to grab your feet with your hands, maintaining muscle tension for around fifteen seconds. Multiple repetitions of this exercise should be done.
This activity is used to work the abdominals, shoulders and leg muscles.
2. Rolling back
On the mat, You proceed to sit hugging your legs, which will be bent towards your chest and resting your head on your knees In this position, the user must rock back until their shoulder blades touch the ground, while inhaling, and then exhaling while returning to the starting position. It is done continuously for three minutes.
3. Weights
This activity is done from a seat and with the help of weights or substitutes (for example two bottles of water or kettlebells). Sitting with your feet flat on the floor at a certain distance from each other and with your back completely straight and the weights in your hands, The exercise is based on stretching the arms upward while exhaling and flex them behind the neck while inhaling.
This exercise serves to work and strengthen the triceps, and helps reduce flaccidity in the inner part of the arms.
4. The saw
Waist strengthening exercise The individual sits with his legs open and his arms and back stretched. Next, while inhaling, he turns his trunk to the left, making an effort to grab the left foot with his right hand. Next, perform the opposite action, turning your trunk to the right and holding your right foot with your left hand. Repeat continuously four to five times each side.
One of the most common ways to work the upper body. Lie face down on the mat. Next, With your knees resting on the floor and your back and head straight, perform a push-up, trying to do it slowly and feeling muscle tension. Repeat the process at least ten times. If you have enough resistance it can be done with your legs straight.
6. Lumbar and abdominal toning
This activity, although simple, may require some effort On this occasion the individual has to lie face up on the mat. Next, with your arms stretched out as support, you must proceed by raising your legs at a right angle. After a few seconds (we recommend ten), and with his legs straight, he continues the movement until his feet are in front of his head, touching the ground. After several seconds in this position, the legs are returned to 90 degrees with respect to the body, that is, in their previous position. Finally, the legs are lowered until they remain fully stretched. It is recommended to perform several repetitions, depending on each person’s resistance.
7. Spine twist
This exercise is very simple. The user sits with their legs together, with their arms outstretched. Next, while inhaling, we proceed to rotate the trunk three times to one side, reaching the maximum possible rotation. Once you reach that point, return to the starting position while exhaling. Next The same procedure is repeated up to three times in the same direction to later perform the same three repetitions in the opposite direction.
This is one of the best Pilates exercises to exercise the core muscles.
8. The Teaser (the V)
On the mat, the user remains lying face up with his arms outstretched Next, you proceed to raise your legs, straight, to half a height (around 45 degrees, although the inclination will depend on the capacity and resistance of each person) to proceed by also lifting the trunk and placing the arms parallel to the legs. stretched. In this way the body forms a V, using a large number of muscles in the lower back and abdominal area, in addition to the muscles of the legs and arms.
9. Tricep dips
This exercise is performed while standing, with your arms stretched upwards Proceed as in the case of the initial stretch to lower your arms until you reach the ground. Next, you proceed to walk with your hands forward, being able to rest your knees on the ground. Next, you proceed to do a series of three push-ups (placing your knees on the floor). Finally, we proceed to return to the initial position, chaining the steps followed so far in reverse. Several repetitions can be done.
10. Leg Hug: Scissors
This activity is carried out in the following way: first, while lying face up on the mat, you begin by Stretch both legs and place them at a ninety degree angle to the body Once this is done, one of the stretched legs is hugged while the other recovers the original position, resting on the floor fully stretched. After between one and two seconds of maintaining this position, raise and hug the other leg and lower the one that was previously there, alternating in several repetitions (at least two sets of ten).
This exercise can be used to practice muscle elasticity, and also strengthens the thighs.
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This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
