Interested in Pilates? Start with these simple exercises
What's the story
Known for improving posture and body alignment, Pilates is a popular exercise method.
By focusing on core strength, flexibility, and mindful movement, Pilates can help you achieve better posture and reduce the risk of injury.
Here, we explore simple Pilates exercises that you can easily incorporate into your daily routines to improve body alignment and promote overall well-being.
Pelvic tilt
The power of the pelvic tilt
The pelvic tilt is a basic Pilates exercise that strengthens the lower back and abdominal muscles.
To do this, lie on your back with knees bent and feet on the floor.
Slowly tilt your pelvis upward by tightening your core muscles, flattening your lower back on the mat.
Hold for a few seconds and release.
This helps in aligning the spine and improving posture.
Leg lifts
Engaging core with leg lifts
Leg lifts are great for building core strength, while also ensuring your spine remains aligned.
Start off by lying on your back with your legs extended straight up in the air.
Slowly lower one leg down without touching the floor, and then lift it back up to meet the other.
Alternate between legs, while engaging your core throughout the exercise to remain stable.
Swan dive
Strengthening back with swan dive
The swan dive targets upper back muscles vital for good posture.
Lie face down with arms stretched out overhead and legs together behind you.
Lift your chest off the ground with upper back strength keeping arms straight yet relaxed at shoulder height.
Hold for a second before lowering yourself gently onto the mat again.
This exercise helps open the chest area, which tends to get tight because of sitting or slouching for prolonged hours.
Spine stretch forward
Enhancing flexibility through spine stretch forward
Spine stretch forward is an excellent exercise for enhancing spine flexibility and promoting proper alignment.
Sit on a mat with legs extended hip-width apart.
Inhale and extend your arms forward at ground level.
Exhale slowly, bending your torso over your thighs, reaching fingertips towards toes without pushing beyond comfort.
This gentle stretch alleviates tension from poor posture, allowing for improved movement and alignment.