Pilates Exercises at Home

There are many ancient fitness activities like Tai Chi or yoga which were created centuries ago. However, Pilates exercises were created at the beginning of 20th century and are quite new. Pilates exercises were created by a German physical trainer, Joseph Pilates and hence, the name. Initially, Joseph Pilates treated the war soldiers and some dancers with Pilates exercises. Pilates exercises are not cardio exercises nor aerobic exercises. Pilates are resistance exercises that increase the strength of the core muscles. The core muscles are known to strengthen spinal alignment. The core muscular strength includes, strengthening muscles of abdomen, hips, pelvis and spine. Here we are going to discuss some of the Pilates exercises to do at home.

Pilates Exercises at Home - The Hundred
Pilates hundred is one of the classic exercises that is recommended to be performed by beginners. This Pilates exercise at home uses floor mat. Let us take a look at the procedure of this Pilates exercise.

Procedure
Lie down on your back with your knees bent and feet on the floor. Your arms must be straight along the floor and lifted slightly upwards. Now, lift up your knees so that the knees and the hips form a 90 degree angle. Keep your hands straight up in the air, perpendicular to the floor surface. While taking your hands straight up in the air, inhale and slowly take your hands upwards. After this movement, you can exhale while you take your hands back to the original position. Remember that your legs must be bent and in the the same position (90 degrees to the hips). If this position of your knees is hurting, you can keep your knees bent and feet on the floor, for some initial days.

Breathing is important in the Pilates exercises. While inhaling and exhaling air, you must inhale and exhale in 5 beats. So, if there are 10 counts of this exercise, there are 100 beats in 10 counts. Pilates hundred exercise does not need any exercise equipments and can be done at home. This is a good abdominal exercise and strengthens the abdominal muscles.

Pilates Exercises at Home - Roll Up
This is one of the Pilates exercises that is recommended for those beautiful flat abs. Here is the procedure to do this Pilates exercise.

Procedure
Lie down on the floor mat with your hands straight up, over your head. Then anchor your scapulas and your toes must be pointing in the upward direction. Keep your chin such that it touches your chest. Now, roll your spine in the upward direction, slowly curl in the forward direction and try to touch your feet with your hands straight. Slowly uncurl your body and lie down.

When you curl up your body, exhale slowly and press your belly tightly to the spine. Similarly, when you uncurl your body, you must inhale slowly. Remember that you must keep your chin tucked in your chest firmly. When you uncurl yourself, it is important that you go in the original position, slowly. This will help in strengthening the abdominal muscles and will also strengthen your spine. Read more on flat stomach workout.

Pilates Exercises at Home - One Leg Circle
This is another Pilates exercise that can be done at home. Here is a procedure to perform this Pilates exercise.

Procedure
Use a floor mat to lie down straight on your back. Keep your arms straight on the floor. Lift one of your legs straight up in the air, making an angle of almost 90 degrees with your body. Now, rotate this leg in a clockwise direction. When you cross your leg over the body, inhale and when your leg is in a downward direction and you are about to begin the second round, exhale. Perform five repetitions of this exercise and then do it in a reverse direction. Perform five repetitions in the reverse direction also. Perform the same exercise on the other leg and increase this count weekly. Read more on the following:

• Back Exercises
• Exercising at Home
• Easy at Home Exercises

These were some of the selective Pilates exercises at home. They do not require any special equipments. Pilates exercises at home are helpful in getting off the flab from your abdomen and hips and strengthen them.