Pilates Moves

Pilates exercises are based on the work of Joseph Pilates. The primary function of these exercises is to focus on strengthening the core of the body and the buttocks, increase flexibility, strengthen the muscles, as well as improve posture. It combines the stretching aspects of yoga with strengthening power of resistance training exercises. When you are practicing Pilates moves, it is important to breathe normally, where you inhale in the active phase and exhale when you are returning to the rest position. We will now see some easy moves to do at home.

Pilates Moves for Abs

To do Pilates exercises for the abs you will need an exercise mat. A yoga sticky mat is also a wonderful option, however, do not choose a mat which will curl up when you are performing abdominal exercises.

Roll Ups
If you are not getting the desired results after 100 abdominal crunches a day, this is an exercise which you may want to try.

• Lie down on the mat, place your feet together and point your toes.
• Place your hands straight above your head and stretch out your fingers, as though you were trying to touch the wall behind you.
• Tuck your chin into your chest and begin to roll up as you let your arms reach naturally forward, however, do not tuck in your abdomen.
• When you roll up, your spine will begin to curve; you will come to a point where your fingers will point towards the wall in front of you.
• Slowly release the position and come back to starting position, in the reverse order of the actions you did to get into the position. You should un-tuck your chin last.
• Repeat this exercise six times, but it is important you make use of your abdominal muscles and not use momentum.

Crisscross
This exercise works wonders for the obliques, which helps in attaining the hourglass shape.

• Lie on the mat, where you place your feet together and point your toes.
• Bend your knees to form a right angle with the hips and place your hands behind your head with the elbows on the sides.
• Lift up your head, chin and shoulders off the mat.
• Extend your right leg to make a 45 degrees angle to your core and pull the left leg towards your chest.
• Tilt your upper body towards the legs, but do not drop your head.
• Come back to the starting position to repeat the exercise on the other side.

Pilates Moves for Legs

These exercises are easy and can also be done by beginners. Read the instructions carefully before you start practicing the moves.

One Leg Circle
This exercise is useful for a number of body parts. It works the thighs, hip flexors as well as the abdominals.

• Lie on the mat and pull your abdominal muscles in as you anchor the pelvis and shoulders.
• Extend both your legs.
• Now slowly lift your right leg towards the ceiling.
• Inhale as you extend the right leg towards the left hip.
• Drop the leg a few inches and using control, sweep it around in a small circle as you come back to the starting position.
• Repeat the exercise on each leg 5 times.

Side Kicks
If the inner thigh is a problem area for you, then make sure you do include this exercise in your Pilates workout.

• Lie on the sides, where your shoulders are stacked one on top of the other and are in line with the hips.
• Now straighten the leg on top and kick towards the ceiling.
• With controlled movement slowly bring the leg down, but do not touch it to the leg below. Repeat the exercise on both sides 10 times.

Pilates Moves for Back

How many times do we really pay any attention to our backs? Here are some Pilates stretches which will help in strengthening the back and the spine.

Reclined Back Stretch

• Lie on the back, extend your legs straight and stretch your arms to the sides.
• Bend your right knee and pull your thigh towards the chest.
• Now slowly take the right knee across the body towards the floor on the other side.
• Hold in the position for a few seconds, release the position and repeat the same on the other side as well.

Pelvic Curl

• Lie on your back and bend your legs at the knees.
• Pull in the abdomen towards the spine.
• Now slowly start to curl the tailbone towards the ceiling.
• Then raise the hips, lower the spine and middle spine one after another.
• Come to rest on the shoulders, at the level of the shoulder blades, to make a straight line from the hips to the shoulders.
• Use your abdominal muscles and hamstrings to support this position.
• Hold in the position for a few seconds and slowly release to repeat the pose 3 times.

Pilates Moves for Arms

These moves for the arms actually work out the entire body and you will see faster results as compared to the other gym exercises which most of us are often used to.

Plank Pose

• Place your knees on the floor and your hands in front of you with fingers pointing straight ahead.
• Straighten your arms straight, but do not lock the elbows.
• Engage the abdominal muscles and lengthen the spine by extending energy through the top of the head down through the tail bone down to the legs.
• Lean forward and put all your weight on your hands, but make sure you align your shoulders directly over your wrists.
• Hold the position for a few seconds and repeat 5 to 7 times.

Side Plank Pose

• From the plank pose roll your body on the ball of the right foot supported by the right hand.
• Drop the right knee to the floor, but make sure the right arm is in line with right shoulder.
• Extend the left arm in the air and look at your hand to hold the position for a few seconds.
• Release the position and repeat the same exercise on both sides 5 times.

These are just some of the Pilates moves which you can practice at home. However, before you start with these exercises, it is recommended you talk to your health care professional.