Pilates Exercises

Pilates exercises is a form of exercises which was developed by Joseph Pilates. These exercises emphasize the balanced development of the body through core strength, flexibility, as well as awareness about the body to support efficient and graceful movement. They have been beneficial to athletes, dancers, seniors, women after childbirth, people undergoing physical rehabilitation, and the common man alike. The benefits reported by most of the people after practicing Pilates exercise are that they become stronger and leaner and are able to carry on with their daily activities with grace and ease. These exercises have become popular as they can be modified easily, which makes the workout safe and challenging for a person at any level. Unlike most of the other exercises, these exercises are easy to do and can be comfortably practiced at home. You will not require too many exercise equipment to do these exercises. An exercise mat is the only 'equipment', which you will need. We will now see some Pilates exercises.

For Abs

The very aim of the Pilates is to strengthen the core muscles. Right abdominal exercises will help you to strengthen the core muscles and derive other benefits from the exercise.

Bicycle Kick
With this exercise, you will be able to target the abs and rectus abdominis and oblique muscles to be more precise. This is one of the wonderful Pilates exercise for men and women.

• Lie with your back on the mat and bend both your knees at a 90 degrees angle.
• The shin bone and toes should be pointing towards the ceiling.
• Place your hands behind your ears to support the neck.
• Now you will do the same action, as though you were cycling with your legs.
• Along with the movements of the legs, you will move your torso from side to side.
• To do the same, you will try to touch the right elbow to the left knee and left elbow to the right knee simultaneously.
• This exercise can be repeated for 10 to 12 counts on each leg.

Rolling like a Ball
There are dual benefits of this exercise. As along with the abdominal muscles, it also helps in strengthening the spine, which is also important for core strength and improving posture. Make sure you use a mat to do this exercise.

• Sit on the mat and clasp hold of your shins.
• Make a nice curve of your spine, but do not tuck your head.
• Now lift your feet off the mat and balance your weight on your sits bones.
• Inhale and pull your abs towards the spine and roll back on the shoulders.
• Exhale and using your abdominal muscles come back to the starting position.

For Back Pain

Back pain is a problem faced by a number of people these days, Pilates will help in tackling back pain.

Pelvic Curl
This back exercise helps in curing back pain, especially lower back pain.

• To do this exercise, lie on your mat, bend your legs at the knee, and keep your feet flat on the floor.
• Slowly keeping your legs stable, begin to curl up towards the ceiling by raising the hips, lower spine, tailbone and middle spine.
• Rest on your shoulders, to make a nice straight line from your hips to your shoulders.
• Hold the position, then exhale and slowly come back to the starting position.

Swan Prep
This exercise helps in strengthening the back extensors and helps in relieving over stretched back muscles.

• Lie face down on the mat.
• Place your arms closer to your chest, bend your elbows and bring the hands under your shoulders.
• Keep the legs together, engage your abdominal muscles and lift your belly button up away from the mat.
• Inhale as you lengthen the spine, hold for a few seconds and then exhale and come back to the starting position.

It is important to keep breathing, when you are doing these exercises. However, if you are pregnant, you will have to do Pilates exercises for pregnant women after consultation with your doctor.