Pilates Exercises For An Attractive Body
You may want to have an attractive body but can’t go to the gym. However, you can easily shape your body by doing pilates at home. The important thing here is to be able to do the movements in the right way with the right breaths. We have compiled pilates exercises that you can do on your own at home to get an attractive body by doing pilates. Happy reading!
1- Toe Taps
Among the pilates exercises that you can do alone at home to shape your body, there are toe taps. Lie on your back on your mat. Lift your knees up to 90 degrees. Breathe. As you exhale, first lower your right toe back onto the mat so that it touches the floor. As you breathe out again, raise your knees 90 degrees. Continue this way for 5 minutes. Do 1 set of 10 repetitions for each leg. After finishing each set, you can rest for 20 seconds.
2- Stretch And Squeeze Knees
Lie on your back on your mat. Bend your knees and stretch your arms out to the side. Lift your knees up to 90 degrees. In the same way, bend your arm so that it makes 90 degrees to your elbows. Breathe. And as you exhale, lift your head up, stretch your feet and arms as well. As you inhale, pull your knees back together, spreading your legs out to the sides. As you exhale, bring your knees back to the 90-degree position. Repeat this move for 2 sets of 8 reps. Do it for 10 minutes. You can rest for 30 seconds after each set.
3- Lift Knees
Stand on all fours. Touch your toes to the mat. Place your arms on the mat at shoulder width and at shoulder level. Breathe. And as you exhale, tighten your abs and pull your knees up off the mat. In this way, be careful not to disturb the normal posture of your spine. Breathe in twice. Keep your knees up during this process. Tighten your abs a little more with each exhale and then place your knees back on the mat. You can repeat the movement in the form of 1 set of 5 repetitions for 5 minutes. You can also rest for 20 seconds after finishing each set.
4- Inner Thigh Burner
Lie on your mat on your right side. Extend your right leg and bend your left leg forward. Stretch your right leg up and draw small circles. Lie on your left side while doing the same movement with your left leg. Lift your left leg up and make small circles. Keep doing this movement for 10 minutes. Do 1 set of movement for both legs. Continue to do 10 repetitions for each set. You can rest for 20 seconds after each set. The important thing while doing the movements is to breathe and exhale correctly.
5- Leg Lift Bridge
Among the pilates exercises that you can do alone at home to shape your body, there is leg lift bridge. For this, lie on your back on your mat. Take a deep breath and as you exhale, touch your waist to the mat and slowly lift your hips up into a bridge position. Lift your right leg first. Inhale and as you exhale, begin to raise your leg up and down. What you need to pay attention to is that your toes should point forward when lowering your leg, and your toes should point up when lifting your leg. Then lift your left leg and perform the same movements. Keep doing this movement for 10 minutes. Do 1 set of 8 reps for both legs. You can rest for 30 seconds between each set.
6- Legs Up
Lie on your right side on your mat. Extend your legs towards the corner of the mat. With your toes taut, lift your leg up and back down. Then lie down on your left side. Stretch your leg and lift it up as you did with your right leg. Pay attention to correct breathing. Do this move for 10 minutes. Do 2 sets for each leg. Perform this movement for both legs, 6 repetitions per set. You can rest for 20 seconds at the end of each set and then continue the movement.
7- Resistance Band Assisted Leg Lifts
Lie on your right side on your mat. Extend so that your knees are in line. Put the resistance band on your right knee and start pushing the band with your left foot. Be sure to push the tape slightly up rather than all the way back. Remember to breathe properly throughout the movement. Do the same with your other leg. Put the resistance band on your left knee and push the band with your right foot. You can continue this movement for 10 minutes. Do 2 sets for each leg, 6 reps for each set. You can rest for 20 seconds at the end of each set.
8- Perfect Posture
Grab your weights and stand up straight. If you don’t have weights, you can get a small full water bottle instead. Tilt your body forward from the waist. Bend your knees slightly. Make sure your back is straight while doing these movements. Align your arms to the side of your body with your palms facing up. Keeping your arms straight, extend them forward and then bring them back to the side of the body. You can continue this movement for 15 minutes. Do 1 set of 15 repetitions. You can rest for 20 seconds after each set.
9- Arm Yourself with Arm Circles
You don’t need to go to pilates gyms to have an attractive body, there are exercises you can do at home. One of these exercises is the arm circle movement. Stand with weights, if you don’t have any weights, you can stand without weights. Open both arms to the side. Start making large circles with your arms at the side. While doing this exercise, be sure to pull in your stomach and tighten your hips. Continue doing the arm circles for 5 minutes. You can do the exercise in 2 sets. Do 6 reps of each set. At the end of each set, you can rest for 20 seconds and then continue the movements.
Let’s see the last one of the pilates exercises. For this movement, slowly bend down while standing on the edge of your mat. Try to touch the mat with your hands. Be careful not to bend your legs while doing this. Keep leaning towards the mat with your hands until you’re in a plank position. While in the plank position, try to bend down without touching the mat, that is, do push-ups. Come back to the same position, the plank position. Return to the starting position with your hands. Remember to inhale and exhale as you do the movement. You can do this move for 15 minutes. Do 2 sets. You can do 8 repetitions for each set. You can rest for 30 seconds after each set.