Simple but effective Pilates exercises for beginners in home conditions will help to align posture, get rid of stoop and improve the quality of life. The second complex is perfect for warm up before jogging.
- Pilates exercises to improve posture
- Chest opening
- Twisting
- Exercise Dead Beetle
- The bridge on the shoulders
- Clam
- Back flexion with arms extended
- Pilates stretcher for runners
- Spinal twisting
- Pilates Squats
- Bent leg lifts
Pilates exercises to improve posture
This entry-level Pilates training will improve your posture.
Whoever you are and whatever you do, you are undoubtedly benefit from good posture.
There is no single rule that you would follow good health. However, there are some tips that will be good for almost everyone: eat more vegetables, enough fiber and exercise posture improvement.
This last tip is important because many of us spend a lot of time in a hunched position at the table or by phone. The benefits of good posture can be seen in improving jogging or weight lifting techniques. The good news is that it does not take much time for classes to improve posture. Presented short and simple Pilates training from sports physiotherapist Kim Saha can only be performed once or twice a week, but it will work wonders.
Chest opening
40 reps
Goal: Eliminate stiffness in the shoulders.
Technique: Put your feet on the width of your hips, knees slightly bent, the pelvis slightly turned inward, the bottom of the press is on, the chest is straightened, the elbows are pressed to the body, the forearms are in front of you palms up. Keeping your elbows pressed to your body, turn your arms around sides, and then straighten your elbow joints until when the arms are parallel to the floor. Pull your fingertips in side when you straighten your arms. Return to starting position in reverse order. The exercise should feel like dynamic stretching in the shoulder joint. Keep your shoulders omitted.
Twisting
40 reps
Goal: Exercising the abdominal muscles
Technique: Lie on your back, knees bent, feet on floor hip width. Round the back slightly so that it pulled away from the floor at a distance the thickness of a finger, straighten the chest. Place your hands behind your head. Raise your shoulders without rounding the bottom. back, stretch your ribs to your hips when doing twisting. Return to the starting position.
Exercise Dead Beetle
10 reps per side
Purpose: straightening the spine
Technique: Lie on your back, knees bent, feet on the width of the hips. Raise your legs so that your lower legs are parallel to the floor. Stretch your arms toward the ceiling. Lower arm behind the head, at the same time straighten the opposite leg. Return to the starting position and repeat with the other leg (and hand). Keep a slight bend in the back, do not straighten and do not round your back excessively.
The bridge on the shoulders
20 reps
Purpose: relaxing the spine and strengthening the buttocks
Technique: Lie on your back, bend your knees, feet on the floor. Put your heels as close to you as possible. Start raising pelvis, vertebrae behind the vertebra rounding the back and tearing the lower back from gender. Climb to a position where you touch the floor only with shoulders and feet. Return to starting position in reverse order.
Clam
40 reps each side
Goal: Strengthen buttocks and hips
Technique: Lie on your side, knees bent, feet on one lines with housing. Keeping your feet closed, raise your upper leg. Don’t worry about how high you can raise your leg, focus on smooth movement, do not throw your leg back down, slowly lower it, feeling a stretch in the buttock muscle
Back flexion with arms extended
30 reps
Goal: straighten your chest and stretch your shoulders.
Technique: Lie on your stomach, forehead on the floor, arms to the sides and bent at an angle of 90 °. Lift your arms off the floor, extend them above head, and then bend your elbows back. Not letting hands touch the floor, repeat the movement.
Pilates stretcher for runners
Use Pilates stretching and exercise in order to run farther, faster and longer.
When people aim to improve their running results, they, primarily focused on running more. Can run with an emphasis on speed or distance. The tactics are clear – running helps you become a better runner.
But what do you think if the coach says that there is another a way to help you run faster and longer? Lyn Robinson founder of Body Control Pilates, explains: “Pilates can improve your posture while running, improve stamina, sense of balance and stretching. “The following are four exercises that Lin recommends doing before or after jogging.
Spinal twisting
Lie on your back, knees bent. Place your hands on the sides of body, inhale.
Lift the pelvis up, lifting the vertebra behind the vertebra from the floor. Stretch your knees from your hips. Exhale when you lower your pelvis to the floor. Repeat 10 times
Lie on one side, one arm is extended and lies under the head, the other hand rests on the floor in front of the body. Bend your knee and pull your foot toward you. Exhale when you lift your foot and inhale when you lower your foot in starting position. Keep your hips motionless. Repeat 10 time.
Pilates Squats
Stand straight, feet parallel to each other and wide hips.
Inhale and, stretching in the spine, bend at the knees and hip joint, lean forward slightly. Stretch out your arms in front of you for balance. Exhale when you rise up and unbend your legs. Repeat 10 times.
Bent leg lifts
Lie on your stomach, put your forehead on a folded towel.
Bend the right leg at the knee to an angle of 90 °. Make sure that keep your hips still. Inhale and raise your bent leg. from the floor. Exhale when you bring your foot back to the floor. Repeat 10 times with each leg.