Want to keep your heart healthy? Try these 15 pilates exercises

Pilates are a wonderful approach to improve your mood and reduce weight. But do you know that physical activity, such as Pilates, can be equally healthy for your heart? Pilates focus on deep, diaphragm breathing, which improves the intake of oxygen by reducing blood pressure and stress, which are all important variables in heart health. Controlled movements, usually late or seated, reduce joint stress by increasing muscle activity. How do you get it? There are some simple pilates exercises here to promote heart health and overall well -being.

What is Pilates?

Pilates are a low -impact workout established by German inventor Joseph Pilates in the early twentieth century, which initially called IT Contrology. Joseph Pilates thought that mental and physical health were internal. The purpose of his workout was Strengthen the main muscles While flexibility, balance and normal body awareness also. Pilates focus on regulated movements, accurate alignment, breathing exercises, and mindful coordination, as found in a study published by ResearchThis can be done on a mat or with specific devices such as reformers, cadilac, or wunda chair.

Pilates are gentlers on joints compared to high-effects of workouts, suitable for individuals admitted to injuries or who suffer from chronic pain. If you want to practice Pilates practice for heart health, then there are some workouts to start.

Exercise for Pilates Heart Health: Does it help?

Yes, pilates exercise has a significant effect on heart health. Regulated, its emphasis on low-effect movements increases circulation without stress to the heart system. Deep, diaphragm breathing, a basic pilated technique, reduces blood pressure and stress hormones and improves oxygen intake. Strengthening the core muscles promotes healthy posture and reduces the pressure on the heart, as found in a published study Clinical medicine journal,

Being regular attached to pilates practice can increase flexibility and balance, thus promoting an active lifestyle and heart health. The attentive aspect of pilates reduces mental stress, which is a proven risk factor for heart disease. Pilates promote efficient blood flow and strengthens the auxiliary muscles, which helps maintain healthy cholesterol levels.

Pilates Exercise for Heart Health: 15 Exercise to TRAI

If you want to try Pilates Exercise for Heart Health, start with these easy and effective workouts, as suggested by the Pilates expert. Dr. Vajala Shravani,

1. Pilates breathing

• Lie on your back, bending the knees, flat.
• Keep your hands on your ribs.
• In depth, expanding your rib cage.
• Exhale completely, contract your ribs.

it Deep breath Improves oxygen intake and reduces stress.

2. Hundred

• Lie on your back, bending the knees, flat.
• Raise your head and shoulders, moving your arms forward.
• Breaking for five pumps, pump your weapons up and down, exit for five.

It heat the body and improves circulation.

3. Spine twist

• Sit long, legs increased or crossed.
• Extend the arms to the sides.
• While keeping your hips stable, rotate your torso aside.
• Return to the center and repeat on the other side.

It improves spinal mobility and circulation.

4. Legs

• Lie on your back, move one leg upwards.
• Keeping the hips stable, circle the foot in the hip socket.
• Opposite direction.

It improves hip mobility and circulation in the legs.

5. Bridge

• Lie on your back, bending the knees, flat.
• Raise your hips from the floor, complicate your glutes and core.
• Gradually less.

It strengthens core and glutes, improves circulation.

6. Single leg stretch

• Lie on your back, bring a knee to your chest, while the other leg is extended out.
• Hold the folded knee with your hands, and switch to the legs.

This exercise strengthens the main muscles.

7. Double leg stretch

• Lie on your back, and bring both knees to your chest.
• Extend the weapons and legs, then return to the initial position.

These movements strengthen the main abdominal muscles.

8. Rolling like a ball

• Sit with a folded knee, holding your calf.
• Roll back to your shoulders, then roll back to sit.

It improves the main power and spine mobility.

9. Swan dive prep

• Lie on your stomach, hand under your shoulders.
• Raise your chest slightly up, entangling the back muscles.

It strengthens the muscles and improves the posture.

10. Side leg series

• Lie down on your side, the feet move.
• Raise and reduce the foot up, then display small circles.

It works on your hip and leg muscles.

11. Cat cow

• Start on your hands and knees.
• Mix your back like a cat, then leave your stomach and lift your chest.

it Spinal improves flexibility And breathing.

12. Plate

• Start in a push-up position, or on your forearm.
• Hold a straight line from head to heel, entangling the core muscles.

This helps strengthen your entire core.

13. Side plank

• Lie on your side, and move yourself forward on a cell.
• Holding a straight line, lift your hips from the floor.

It strengthens diagonally and core stability.

14. Wall roll down

• Stand with your back against a wall.
• Gently roll your spine under the wall.
• Roll back slowly.

This improves the capacity of asana and lungs.

15. Standing arm slides

• Stand with your back against a wall.
• Slide your arms on the wall, press your back against it.

It increases blood circulation and also works on the muscles of the upper body.

Things to take care

If you want to try these pilates exercises, be sure to be careful with some things:

• Pay attention to proper form and controlled movements.
• Breathe deeply in each exercise.
• Listen to your body and avoid pushing with pain.

If you have a heart condition, consult your doctor before starting a new exercise program. In addition, it is always a good idea to find a certified Pilates instructor to get appropriate instructions.