fitness tipsImage Credit source: Getty Images
To keep themselves healthy and fit, people adopt diets in many ways. To keep their body active, they adopt many methods like walk, exercise, stretching and yoga. Pilates is also one of these. This is a great way to make the body flexible, increase balance and core strength. This helps in strengthening the abdominal, back or pelvic muscles i.e. core. This improves posture and also helps in reducing back pain. While doing this exercise, you have to concentrate on your breathing. This helps in keeping the mind calm. In a way, it works like moving meditation.
While starting any exercise for the first time, you have to take special care of some things. Along with this, easy exercises should be done in the beginning. Gradually, after getting used to it, you should move on to some difficult exercises or yoga. Because the body takes time to get used to a new activity. Apart from this, working too hard can cause harm to the body and health. If you are going to start Pilates for the first time, then these 6 exercises will be best for you.
The Hundred
This helps in strengthening the stomach and back. To do this, first of all lie down on your back, raise your legs at 45 degrees. Now raise the head and shoulders a little like above. Keep your hands close to the body and move them up and down in light jerks. Breathe in 5 times and exhale 5 times, now try to pump.
The Hundred Exercises (Credit: Getty Images)
roll up
To do Roll Up Pilates, first of all lie down on your back, place your hands above your head. While exhaling slowly, sit and bend towards the toes and then lie down. Repeat this 5 to 6 times. This can help in making the spine flexible and strengthening the abdominal muscles.
single leg stretch
Doing single leg stretches can help in core strengthening and abdominal toning. To do this exercise, first of all lie down on your back, keep your head and shoulders slightly elevated. Pull one leg towards the shorter side, keep the other leg straight. Then change legs. Repeat this process 7 to 8 times.
leg circles
To do this exercise, lie down on your back, then lift one leg up, rotate the leg in the air clockwise and then anti-clockwise. Do this 5 to 6 times on each side, then change legs. This increases the strength of hips and thighs. This process can be done 6 to 7 times, first with one leg and then with the other leg.
Leg Circles Exercise (Credit: Getty Images)
spine stretch forward
Doing spine stretch forward exercise helps in making the spine flexible. For this, first sit with your legs straight. Now extend your hands forward and bend while exhaling. Wait for a few seconds and come back to the previous position. This can be repeated 5 to 6 times.
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bridge pose
Bridge pose also helps in strengthening the back. To do this, first of all lie down on your back, now bend your knees and keep your feet on the ground. After this, slowly raise the hips upwards, wait for a few seconds and then come down again in that position.
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