Pilates exercises can help you tone up, strengthen core muscles, and improve stability and flexibility. Pilates are low impact exercises that are great for all fitness levels and ages. Pilates are often recommended as core exercises for older adults for improved posture and stability which decreases their risk of falling. Exercise ball core or stability ball training programs can be added to Pilates as well to add extra support and challenge. Wellness and fitness articles continue to grow in popularity for Pilates exercises for the ease of being able to do them anywhere and workout in the convenience of your home. Here are five easy exercises that Pilates beginners can do to tone up and improve personal fitness:
- The 100. The 100 is a popular core strengthening Pilates exercise that beginners can do anywhere. The exercise requires no equipment, although many find it comfortable to perform this exercise on a yoga mat for added comfort and support. Lying on your back, bend your knees to ninety degrees and keep your legs parallel to the floor. Stretch your arms out and do short and quick pulses up and down for 100 counts.
- Leg Circles. This exercise is performed by lying on your back and lifting one leg at a time to move in small yet strong circles. The other leg can lay flat on the ground or can have a slight bend in the knee. Be sure the hips stay straight and in alignment when performing this exercise to minimize any straining.
- The Bicycle. This exercise is great for building core strength and toning the abdominal region. This exercise is performed while lying on your back with your hands tucked behind your head for support. Twist at the core and bring your elbow in to your opposite knee and twist back to starting positing before switching to the other side.
- The Plank Hold. Plank holds not only strengthen the core region, but also help to tone up your arms and shoulders as well. Plank exercises improve stability and overall fitness. If you are not able to do a full plank hold, you can modify the plank by holding the plank on your knees instead of your toes. Both ways improve functional fitness and core strength.
- The Wall Roll. The wall roll is a perfect exercise for beginners that help to stretch out the back and hamstrings. This exercise is performed standing up against the wall. With your heels against the wall, lower your top half of your body down towards your toes. The exercise and movement should not cause strain. Only go as far down as you are comfortable going and build your personal fitness from there.
As you can see, there are a variety of Pilates exercises that beginners can use at home to tone up, strengthen, and build personal fitness. If you are new to Pilates, be sure to schedule a fitness consultation with a trainer so you can learn how to do each exercise safely.