A go-to exercise option from home is Pilates.
One advantage that Pilates offers is that you do not need equipment. You don’t have to buy expensive machines, find a space for them and as often as the case keep dusting them without any use.
Of course, if you have the money into space and I am going to share with you some Pilates exercise equipment options.
Pilates has two basic options. One involves mat exercises, and the other is specially designed equipment.
The mat workouts offer an effective exercise routine you can do anywhere.
As a beginner, it is better to start mat exercises until you learn the basics before you progress to the Pilates apparatus.
Pilates mat exercises fit a beginner fitness level as long as you can safely get on the ground and then get back up.
This may not work for those individuals with extreme obesity or knee problems.
Proficiency in performing mat exercises makes them useful even for advanced users.
Chest lift is an example of a mat exercise. It involves lifting your chest and pulling your belly button toward your spine. Then you push your belly button out without changing your posture. This exercise increases your control over your ab muscles.
The hundred is one of Pilates classics often done incorrectly. The primary point of the hundred is your ability to maintain a hollow ab and not let it protrude.
Engagement of transverses abdominis layer of abs is necessary to keep your abs hollow. If you lose control over this muscle, the abs protrude, and you lose the hollow ab formation.
In a supine position, you begin to lift your legs to as close to ninety-degree as you can. In this position, your hip flexors are involved without to much pressure on your abs.
Now, lower your legs down and pay attention to your abs, stop as soon as you feel your back peeling off the ground or your abs protruding. This is your beginning level that may be different than another.
As you increase your control, you will be able to get closer and closer to the ground while keeping your abs tucked in and your back flat against the mat.
The hundred refers to the duration of time in which you move your arms up and down for hundred reps.
Leg circle is another Pilates exercise. As before, you need to control your ab muscles during this exercise.
Lay down in a supine position on the mat. Lift one leg up to as close as perpendicular to the ground and begin drawing an imaginary circle on the ceiling.
Complete one set one leg and then switch to repeat with the other leg.
