Pilates Exercises at Home

Written by Veneta   
Monday, 29 October 2012 23:52

Pilates is one of the most elegant exercises that can be done at home to tone up and strengthen your muscles along with weight loss.

Modified Swimming,

  • Four Point kneeling
  • Neutral Pelvis
  • Engage core
  • Extend opposite arm and leg, then alternate
  • Exhale as Limbs extend
  • Imagine Glass Vase on Lower back
  • 8 repetitions on each side
Pilates 100,
  • Lying on back
  • Neutral Pelvis
  • Engage Core
  • Slowly lift legs, one at a time into table top position
  • Knee’s are Mango width apart
  • Lift Head and look through knee
  • Lift arms slightly then pulse
  • 5 sharp breaths in, then 5 out.
  • Stop when you reach 100
Alternate Legs,
  • Lying on back
  • Neutral Pelvis
  • Engage Core
  • Slowly lift legs, one at a time into table top position
  • Maintain Neutral Pelvis as you lower Leg
  • Keep 90’ angle at back of legs
  • 8 repetitions on each side
Extended Arm and Leg,
  • Lying on back
  • Neutral Pelvis
  • Engage Core
  • Slowly lift legs, one at a time into table top position
  • Lift arms towards ceiling
  • Extend arms over head and extend legs straight
  • Swing Arms around and bring hands and knees together
  • Exhale as your arms and legs extend
  • 8 repetitions on each side
Roll-up into Bridge,
  • Lying on back
  • Neutral Pelvis
  • Engage Core
  • Imagine your lying on Sand, you can feel your bodies position
  • Slowly lift tail bone then start to lift the next Verts. one at a time
  • Bum should stay relaxed (like jelly)
  • Press each Vert. back into the sand the same way they came out
  • 8 repetitions on each side

Roll down,

  • Sit-up tall with knees bent
  • Shoulders down and arms out straight
  • Slowly roll back one Vert. at a time, return back to starting position when you reach your limit
  • Keep feet on the ground
  • Shoulders should stay relaxed
  • 8 repetitions on each side

Leg pull prone,

  • Lying on stomach, elbows under shoulders
  • Lift hips off ground, resting on knees
  • Eye’s looking between forearms
  • Engage core
  • Hold for 20 seconds
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Last Updated on Saturday, 10 November 2012 00:51
 
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