Effectively strengthen your body's core with these 5 simple Pilates exercises
Invented in the early twentieth century as a revolutionary method to rehabilitate soldiers, Pilates has established itself today as a popular workout method around the world. The Pilates method is the perfect workout especially for people with mobility issues or for those who are completely out of shape. Pilates helps to strengthen the muscles, especially the body's core ones, with low impact movements.
What is the body's core exactly and why is it important to exercise it properly? The core is the group of muscles around the abdomen and the lumbar, and are essential for ensuring stability and support for the spine. Keeping one's core in shape is of fundamental importance for the one's overall stability.
Thanks to these 5 simple exercises which can be carried out on a gym mat, you too can strengthen your core effectively and quickly.
1. Straight-legged bicycle
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This exercise engages the upper and lower part of the core and obliques and is performed lying on your back, with your hands behind your head. Inhale to start, then lift your legs straight up, with your toes pointing. Inhaling, lower the right leg towards the floor, simultaneously lifting the same side's shoulder towards the left leg. Exhaling, return to the starting position, repeating the movement on the other side. Repeat 20 times, alternating sides.
2. Kneeling side-bends
This exercise strengthens the obliques and the abs. It can be done by kneeling on a mat or by placing one knee on the floor and extending the other leg out to the side. Bring your fingers up to your temples and lower your torso to the left as you exhale, lengthening the right oblique muscle. Return to the starting position and repeat on the other side. Repeat 20 times, alternating sides.
3. Lowering one leg
This exercise uses the upper and lower core and is performed lying on the mat on your back with your hands behind your neck. Bring your legs up on an exhale, then on an inhale lower one leg to the floor, keeping your legs straight and toes pointed. Bring the leg back up on the exhale, then repeat on the other side. Repeat 20 times, alternating sides.
4. Double-oblique knee
This exercise will help stabilize your spine by strengthening your obliques and transversus abdominis. Get into the High Plank position, then bend your legs by bringing your buttocks back towards your heels; always keep your core straight and don't overload your spine. Exhaling, return to the Plank by pushing your body forward. Repeat 20 times.
5. Oblique pushups
Finally, here's an exercise that will work your obliques while also strengthening your arms and shoulders. Start in the high plank position, then bring your heels together and drop them to one side. Bring your posterior up on an exhale, then on an inhale, let your heels drop to the other side. Repeat 20 times, alternating sides.
It will be easy to get back in shape with these 5 simple exercises!
