Do you struggle to make it to the gym every day? How about your mental health? Are you doing everything you can to feel good? If the answer is no, then you’re not alone. There are thousands of people who can’t seem to find the time to exercise or even stretch. There’s always an excuse, isn’t there? Well, we’re going to share the best Pilates exercises with you, so you can improve your health and your mindset. With confidence, you’ll be able to reach your goals faster. Who wouldn’t want that?
What Is Pilates?
Pilates is often mistaken for yoga, which concentrates on improving flexibility. Palates, on the other hand, concentrates on strengthening core muscles. It involves carefully controlled movements. These exercises are repetitive, giving you better results than basic workouts typically seen at the gym. This method of exercise is great for those who have injuries or “weakness” in certain areas. It’s a boosted physical therapy method that has benefited several people, no matter the age, gender, or limitation.
This type of exercise has been known to improve people’s mental state, as well. It’s a form of mediation that offers clarity and positivity. It’s easy to get overwhelmed with work and family, especially if you haven’t taken the time to care for your health. Palates offers simple, easy exercises that you can do at home, so you don’t have to worry about making it to the gym that day. Take a few minutes to perform the following exercises before going to work or before going to sleep at night. You’ll thank yourself for the effort you put into your health later when you feel energized and strong.
Cat Cow
This move is great for easing your neck, abdomen, and lower back tension. It warms up your stiff spine after waking up or sitting at a desk for hours on end. Sound like the thing you need?
Start this move on your hands and knees. You’ll slowly move your spine upwards (like a cat when they’re threatened). After a few seconds, reverse the move and bend your spine downward, so you’re shaped like the letter U. Repeat as many times as you need.
Start this move on your hands and knees. You’ll slowly move your spine upwards (like a cat when they’re threatened). After a few seconds, reverse the move and bend your spine downward, so you’re shaped like the letter U. Repeat as many times as you need.
Pike
This move is wonderful for lengthening your spine and building upper body strength. You’ll stretch your calves and hamstrings, while relieving joint pain in the back, neck, shoulders, hips, knees, and ankles. Can you feel everything aligning?
Start this move on your hands and knees. Lift your knees and straighten your legs, then slowly push your hips back and toward the ceiling. Use your upper body to push your weight back onto your heels. If you can’t touch your heels to the floor, it’s okay to bend your knees until you can manage a straight leg. This is similar to yoga’s “downward dog” move.
This move is wonderful for lengthening your spine and building upper body strength. You’ll stretch your calves and hamstrings, while relieving joint pain in the back, neck, shoulders, hips, knees, and ankles. Can you feel everything aligning?
Start this move on your hands and knees. Lift your knees and straighten your legs, then slowly push your hips back and toward the ceiling. Use your upper body to push your weight back onto your heels. If you can’t touch your heels to the floor, it’s okay to bend your knees until you can manage a straight leg. This is similar to yoga’s “downward dog” move.
Quadricep
If you suffer from back pain, this move will help you develop those core muscles and stabilize your spine. It’s a great “beginner” move that will strengthen your muscles before moving on to more difficult exercises.
Start on all fours, flexing your core. When you feel balanced, lift one arm out in front of you while simultaneously stretching out the opposite leg behind you. Return to the base pose and switch. Repeat as many times as you can to determine your endurance.
Start on all fours, flexing your core. When you feel balanced, lift one arm out in front of you while simultaneously stretching out the opposite leg behind you. Return to the base pose and switch. Repeat as many times as you can to determine your endurance.
Side-Lying-Double-Leg Lifts
If you want to improve your posture, then this move will help you. It will relieve your back, neck, and shoulder pain. Many of us struggle with this due to the vast amount of “screen time” we get nowadays.
Start this move by lying on your side. Slightly bend your legs, and engage your core. Prop yourself up with your arms (still on your side). Once you feel balanced, lift your top leg to hip height and bring it slightly forward. Bring your bottom leg to meet the top. Straighten your legs and lift them toward the ceiling, as far as you’re able. Lower them without touching the floor. Repeat as necessary.
If you want to improve your posture, then this move will help you. It will relieve your back, neck, and shoulder pain. Many of us struggle with this due to the vast amount of “screen time” we get nowadays.
Start this move by lying on your side. Slightly bend your legs, and engage your core. Prop yourself up with your arms (still on your side). Once you feel balanced, lift your top leg to hip height and bring it slightly forward. Bring your bottom leg to meet the top. Straighten your legs and lift them toward the ceiling, as far as you’re able. Lower them without touching the floor. Repeat as necessary.
Horse Kicks
This move will loosen stiff joints and strengthen your core. Everyone can benefit from this, no matter what kind of shape you’re in. You’ll also work those glutes and arms. Feel the burn!
Start this move on all fours. Engage your core and lift one leg toward the ceiling. Keep your knee bent at a ninety degree angle. Flex your foot and slowly straighten your leg upward and to the side (slightly). Bring your knee toward your elbow and repeat the motion as needed.
Start this move on all fours. Engage your core and lift one leg toward the ceiling. Keep your knee bent at a ninety degree angle. Flex your foot and slowly straighten your leg upward and to the side (slightly). Bring your knee toward your elbow and repeat the motion as needed.
Are you sweating yet? If not, then you need to increase your reps! If you have trouble completing even a couple, then keep working on it. Health isn’t a sprint, it’s a marathon. You need to take the time to do things right. Even if that means not doing a crazy amount of reps. Over time, your strength and flexibility will increase, and pretty soon, you’ll be reaching those goals. Until then, enjoy the journey by focusing on one task at a time; listening to music or meditating while you do so. You may be surprised to find that your mental wellbeing will improve along with your physical health.
Disclaimer: We are not doctors. This information is not to be mistaken for medical advice. If you struggle with physical or mental health, reach out to a professional for help.
Disclaimer: We are not doctors. This information is not to be mistaken for medical advice. If you struggle with physical or mental health, reach out to a professional for help.