3 pilates exercises without equipment (at body weight)
3 pilates exercises routine
1. The hundred
Lying on her back, legs raised to 45° or a little less. Raise your head and upper back, and look at the tips of your feet. Stretch the arms on either side of the body, holding them a few centimeters from the ground, palms down. With the arms, perform beat movements. 5 movements on inspiration and 5 movements on exhalation.
Repeat everything 10 times.
- To strengthen the lap belt, be sure to tuck the belly well (imagine that you suck your navel towards the spine).
- Activate the muscles of the lower body, for this tighten the glutes and squeeze the inside of your thighs. This will prevent you from creating any tension in the back.
- Keep your arms outstretched and shoulders away from your ears.
2. The coiled
Lying on her back, legs stretched out on the floor and arms outstretched above the head, palms towards the ceiling. Gently, wrap your shoulders and back and get up from the ground, go into a sitting position, then lean forward to try to touch your feet with your hands. Then make the same path in the opposite direction to return to the initial position.
Repeat the movement 10 times.
- Squeeze the inner thighs, this will help you activate the abdominal belt and avoid any pain in the back.
- When sitting, try absorbing the abs towards the spine to give your back a C-shape.
- Keep your feet flex (and not just your toes!) in order to stretch your calves and hamstrings.
3. The leg strech
Lying on your back, bring your knees back to your chest. Raise the head and shoulders slightly, place the right hand on the left tibia and stretch the right leg, holding it 45° above the ground. Then stretch out the left leg and bend the right leg by placing the left hand on the right shin to complete the end of the movement.
Repeat 10 times.
- To avoid pain in the neck, lightly wrap your head and look at your belly (or keep your head on the ground).
- If your back starts to widen, go up further with your leg outstretched.
- Intensify the stretch by keeping the leg tight, contracting the abs and absorbing the lower abdomen.