Here are some Pilates exercises you can do at home, following the guidelines we give here, these work a lot in the abdomen, toning the muscles of the center of the body but must be perfectly executed to achieve the intended goal.
If you have neck pain do the exercises without lifting your head, keeping it well glued to the ground and remember to keep your shoulders very relaxed, in this case the exercises will be easier to do and therefore the results may take longer to appear. , but at least it doesn’t damage your cervical spine.
The series begins with
The abdominal plank consists of standing in the same position, with only feet and hands (or elbows on the ground) for at least 30 seconds, repeating the exercise again 3 or 4 times, but if you prefer you can stay 1 minute at a time. Time.
You should lie on your back and bend your legs as shown in the image, gently lift your head and torso off the ground by raising your hands 10 cm from the ground contracting your abs, the movement should be done with your hands up and down, with quick and short movements. Count to 100 hand movements.
Lying on your back and with your knees bent, you have to lift both legs as if you were leaning on an imaginary chair, removing your head and torso from the ground and stretching one leg at a time in the air, performing each movement 10 times.
Lying on your back, bending your legs like in the first exercise and lifting your whole body off the ground, then stretching your leg holding your feet like a dancer, when you get to this position that shows the image, stay in that position, then make the same small movements with your hands and count to 100 hand movements.
This series of exercises is just one example of what you can do in a Pilates class, however, these exercises can be done at home up to 5 times per week.
The exercise consists of standing in this position for at least 30 seconds on each side, remember to keep your body straight and your hand in the same direction as your feet, if you feel pain in your shoulder, do not do this exercise.
If you are overweight or with a lot of fat located in this area, it is also important that you adapt your diet, following a diet less fat and less caloric, to burn more calories you also need to do physical activity such as walking, running, cycling, inline skating or ball, for example. You’ll burn more fat if you do Pilates exercises after doing these exercises.