Pilates has become a popular exercise in recent years, especially for people looking to tone and strengthen their bodies. Pilates workouts are easier than ever thanks to at-home workouts. Here are the best Pilates workouts you can do at home.
To get the most out of the workout, you need to know Pilates’ principles. Basically, Pilates is a low-impact exercise that focuses on controlled movements and form. It works on the core muscles and improves flexibility, strength, and posture. Pilates exercises can be done on a mat or with special equipment, like a reformer or chair. This at-home workout only requires a mat and comfortable clothes.
Six Best Pilates Exercises to Get Toned Body at Home
Here are six Pilates exercises that target different parts of the body. Complete three sets of each exercise, 10 to 12 repetitions each. Focus on proper form and alignment, and take breaks when you need to.
This Pilates exercise engages the core and increases circulation. To perform this exercise, you need to lie on your back, knees bent, and feet flat on the ground. Take your head and shoulders off the mat, and extend your arms along the length of your body. Pump your arms up and down while exhaling for five counts and inhaling for five counts. Do this 100 times in a row.
Single Leg Circles
Single Leg Circles is a great exercise for the hips and thighs, as well as engaging the core at the same time. Lie on your back, with your arms by your sides and your legs extending straight up towards the ceiling. Point one foot and circle it clockwise for 10 repetitions. Then, circle it counterclockwise for 10 repetitions. It is important to repeat this step on the other leg as well.
Rolling Like a Ball
A fun exercise like Rolling like a Ball challenges your core while improving your balance at the same time. On your mat, you should sit with your knees bent and your feet flat on the ground. Hold your ankles and pull your chin towards your chest, while holding onto your ankles. Roll back onto your shoulders and then roll back up to a seated position. You should repeat this exercise a total of 10 to 12 times.
The Saw is one of the Pilates exercises that strengthens the obliques and stretches the hamstrings. As you sit on your mat, extend your legs out in front of you and extend your arms out to the sides. Twist your torso to the right, and reach your left hand toward your right foot. After a few seconds, twist to the left and reach your right hand toward your left foot. It is recommended that you repeat this exercise between 10 and 12 times.
Side plank is an exercise that is challenging and targets the obliques as well as the shoulders. As you begin in a plank position with your arms extended, you should shift your weight onto your right hand and the side of your right foot. Lift your left arm toward the ceiling, hold it for 10 to 15 seconds, and then lower it back down. Make sure you repeat the process on the other side as well.
As one of the Pilates exercises, Swan is excellent for strengthening the back muscles and improving posture as well. Lie on your stomach with your hands at your sides and your legs extended straight behind you. Lift your chest off the mat and reach your arms back toward your feet. Hold for a few seconds, then lower back down. Repeat for 10 to 12 repetitions.
Tips for Consistency: How Often to Do the At-Home Pilates Workout
As a result of incorporating these six Pilates exercises into your at-home workout routine, you will be able to achieve a toned body and improve your overall fitness. There is, however, one thing that is very important to keep in mind: Consistency is key. As you become more comfortable with the exercises, you should aim to perform this workout at least three times a week and gradually increase the number of repetitions and sets as you become more proficient at doing them.
It is also important to maintain a healthy diet and take part in other forms of exercise regularly in addition to this Pilates workout.