T hings are moving so fast today that our ancestors may just have a shock if they could peek for a moment into our world. And even if our bodies seem to have gotten the hang of it, they still didn’t, and the fact that more people are suffering from stress, depression, and insomnia is the proof. Doctors no longer recommend taking a few weeks of vacation in a mountain area to breathe fresh air and calm the nerves because they know our lifestyle doesn’t allow it. In this case, what is it left for us to get a moment of relaxation and restore the equilibrium between the body and the mind?
The answer seems to reside in exercise routines that force us to focus on each movement and shift our concentration form our worries toward our elongating muscles. Pilates is among the most popular, and this is because it is accessible to beginners and has an energizing effect on the body that encourages people to try it again and again.
If you have minimal knowledge about this technique, you probably know that there are some famous apparatus, invented by the German Joseph Pilates, namely the cadillac and the reformer, which are ensembles of springs, strings, and handles, designed to help the body align and regain balance. But there are lots of exercises that can be executed without these machines, and which are ideal for home routines. We have selected ten of the most common, so if you don’t have the right schedule to join a class, check them out and build your own routine at home.
The advantage of practicing Pilates at home is that you have all the space to yourself and you can arrange it exactly the way you like it. However, even if there’s no one there to see how you are dressed or what movements you chose to execute, it is still important to prepare yourself for the sessions to get the best results.
Here are some ideas:
If you have organized your space and bought the right equipment, it is time to get to the thing that interests you the most, namely the routine. Designed to fortify the core muscles and boost energy, the movements have a long-term purpose as well, namely to make the body more flexible and ensure a correct posture. Nonetheless, some movement can be more difficult to perform, this is why we have selected the easiest ones, which are recommended for beginners.
It will help you increase suppleness in the hip joint, as it encourages you to use the stomach muscles to keep your hip stable while executing the movement.
Perfect for firming up core muscles, this movement uses bot your stomach muscles and leg muscles and tests your capacity to maintain balance.
Another workout that challenges your balance and strength, this one will engage your stomach muscles even more.
This is a good warm-up workout and simultaneously one of the most common. It targets directly the stomach muscles, and people use it to get amazing abs. But, in fact, it gets the whole body active and stirs up the blood, preparing you for the session.
Designed to fortify the spine and articulate it while using the stomach muscles to maintain equilibrium, this workout will help you get a perfect posture.
Perfect for working out back muscles and posterior thigh muscles, this workout can be challenging but super fun at the same time.
This series of movements will test your ability to maintain balance while increasing strength in the abdominal and hip muscles.
Getting a slimmer and more powerful waistline can be easily accomplished with this exercise, which works oblique muscles and thigh muscles.
This is an easy movement and a relaxing one at the same time. Most beginners find it easy to execute. Nevertheless, it is highly efficient for working abdominal and thigh muscles.
It will work almost all the groups of muscles, with an accent on the abdominal and thigh muscles.
Joseph Pilates proposed that this routine to be repeated four times a week, but this shouldn’t be regarded as a ground-rule. Some people like to exercise every day, and it isn’t even difficult to do it, as the exercises leave you rater energized than tired. However, if you are practicing other sports or doing other types of exercises in parallel, you can do Pilates only two to three times a week and still get excellent results. Besides that, the duration of the session is important as well. Most gyms or personal trainers will recommend exercising for about an hour, but until you get yourself into shape, you can start working out for 30 minutes per session.
Learning how to do Pilates is probably one of the easiest jobs, especially as you can find materials basically everywhere today. You have YouTube videos, CDs, books, and articles, just like this one, which explains in detail the movement. However, you still need to put up something yourself, and this is determination. You need to clear an hour in your schedule and reserve a space for your routine. And, once you’ve started, keep going every day. It will take some weeks until this workout comes to be part of your life, but once you’ve managed to integrate it, you won’t want to live without it anymore.