Floor pilates exercises provide a unique and pleasant way to target your abdominal muscles, strengthen your core and promote weight loss. For maximum results, practice these 11 pilates regularly.
Are you looking for a fun and effective way to lose weight and strengthen your core? Floor Pilates Exercise can only be what you need! Pilates are a highly effective workout that is known for your ability to improve strength, flexibility, and asana while getting soft on your joints. The beauty of floor pilates exercise is that you do not need any fancy tool, just a mat and you! Whether you are a beginner or an experienced businessman, these pilates practice can help you get a strong, more stable core while helping you lose weight. So, are you ready to challenge yourself and see incredible results?
What is floor pilates?
The floor pilates referred to the pilates exercise on a mat without using special equipment such as machines or resistance bands. It focuses on strengthening your core, improving flexibility and strengthening toning muscles with slow, controlled movements. Some common exercises are leg lifts, bridges and hundred. The main difference between floor pilates and regular pilates is that regular pilates use devices such as reformers to add resistance. The floor pilates are more accessible and can be done anywhere, making it a good option in search of beginners or someone benign, low -impact workout. Both forms improve asana and balance.
Benefits of floor pilates
Floor pilates are a low -effect exercise that targets core strength, flexibility and proper posture. This helps to increase muscle tone, reduce stress and improve balance. For weight loss, pilates can support muscle development to practice and promote metabolism, as noted by Boundaries in physiologyIts focus on core strength helps in improving currency and stability. The floor that makes pilates unique is a combination of controlled movements with mindful breathing, offering a complete-body workouts that are both challenging and pleasant. To make most of these benefits, you can try a variety of floor pilates exercises.
Floor Pilates Exercise
To lose weight include the exercises of these 11 best floors in your daily fitness routine and Strengthen your core Muscles at home:
1. Shoulder bridge
- Bend your knees on the mat and lie on your back with feet, in addition to hip-width.
- Attach your core and raise your hips towards the roof, create a straight line from your shoulders to your knees.
- Hold for a moment, squeeze your glutes and hamstrings.
- Gently back down on the floor to complete and repeat your hips.
2. Toe tap
- To do this floor pilates exercise, lying on your back with knees, 90 degrees and legs were raised.
- Attach your core and press your back into the mat.
- To tap the mat, gently reduce one leg, keep the leg folded.
- Return the leg to the initial position and repeat with the other leg.
3. Hundred
- Lie on your back with your knees and bend the legs in a tabletop position.
- Raise your head, neck and shoulders from the mat and increase your arms directly from your sides.
- Start pumping your arms up and down, leaving five small inhales and five small breaths.
- Continue this breathing pattern for a total of 100 breaths.
4. Roll-up and roll-over
- To do this floor pilates exercise, lie down your arms on your back with an extended overhead.
- Gently raise your head and upper body from the mat and reach your toes.
- After reaching your toes, slowly move your spine back to the mat.
- For the roll-over, raise your feet overhead and bring them back to an early position.
5. One-leg circle
- Lie on your back with one leg move straight towards the roof and flat the other leg on the mat.
- Keep your hips stable and stay in your core.
- Using extended legs, draw small circles in the air, maintain the rest of your body.
- Complete multiple circles, then switch direction -guidelines and repeat with the other leg.
6. Double leg stretch
- Lie on your back, bring your knees towards your chest, and place your hands on your knees to exercise pilates of this floor.
- Attach your core, and as you exhale, remove your body and legs from your body.
- To return your arms and legs in the event of returning.
- Repeat the movement, maintain a strong core and controlled speed.
Also read: Pilates Ball Workout: 7 exercises to make core strength
7. Swan
- Lie on your stomach with your hands placed under your shoulders and your elbow.
- Press your palms into the mat and raise your head with your chest and mat, increasing your spine.
- Keep your elbow closer to your body and attach the muscles of your back as soon as you get up.
- Catch in short, then reduce your chest back to the mat.
9. Sitting spine stretch
- To perform this floor pilates exercise, sit with your feet for a long time, which directly expands your feet and your legs directly into the flakes.
- Extend your arms directly in front of you at the height of the shoulder.
- Exhale and move your spine forward, reach your head towards your knees.
- Inhale to return to a long, sitting position.
10. Plank leg lift
- Start in one Platform With your body in a straight line from head to heel.
- Attach your core and raise one leg from the mat while keeping your body stable.
- Remove the leg and repeat with the other leg.
- Continue with turn, maintain a strong plank position.
11. Bird-dog crunch
- Start in a tabletop position on your hands and knees, with the wrist and knees under the hips under the hips.
- Extend one hand straight together, while simultaneously expand the opposite leg directly behind you.
- Attach your core and bring your elbow and knee to each other, perform a crunch.
- Stretch the hands and legs out, then repeat the other side.
When practiced regularly, these floor pilates practice can help you get a strong core and a healthy weight.
Related question
Is Pilates good to tone my whole body?
Yes! Pilates provide a complete body workout, improving flexibility, muscle tone and core strength. While it is especially effective to tone the stomach, it also targets your feet, hands and back.
Can Pilates help in posture and back pain?
Yes! Pilates strengthens the muscles that support your spine, improve the posture and reduce the risk of back pain. A strong core is important to maintain proper alignment and prevent discomfort.
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