When going to a Pilates class is no longer convenient, try doing Pilates at home. Pilates is a low-impact exercise. Many athletes and dancers do Pilates because it can lessen their chances of having an injury. It can also develop your flexibility and balance. People who got injured also do this exercise to recover from the injury. Pilates is one of the many workouts to do at home.
But before doing it, here are some of the steps to guide you through it.
1. Home Studio Setup
As you noticed in a Pilates studio, they have equipment for the classes. But when you are doing Pilates at home, you do not need any equipment. You need to grab a yoga mat and find a comfortable space for working out inside your home. Even if you are doing it at home, you should still dress for the workout. So that it would motivate you to keep ongoing. It is not a problem, but it is important to set your working out space’s mood.
2. Reformer-style Class
In this type of Pilates, you need a Pilates reformer. It is a tool that looks like a massage table. But it has a carriage that slides. Different springs will help in controlling the resistance. You can buy this equipment, but they are expensive. So, instead of buying this type of equipment, you can find an alternative. Hence, it is to make it possible for you to do this type of Pilates at home.
- Sliders can be an alternative to the Pilates reformer. These are discs that you can put on your feet or hands to mimic a Pilates reformer at home.
- Weights can also be a substitute for the expensive machine. Some Pilates home exercise programs include weights. If you do not have the Pilates reformer, you can do this home exercise program instead. But if you do not have any weights at home, you can use wine or water bottles.
Make sure to familiarize the following movements. Doing this will guide you in your workout sessions.
3. Glute Bridge
To do this movement, you must lie face up on the floor. Then, with your knees bent and feet flat on the ground. Keep your arms on the side with your palms down. Also, lift your hips off the ground until your hips, knees, and shoulders form a straight line. Try squeezing your glutes to keep your abs tight. Also, it prevents your back from overextending during the exercise.
4. Lying Legs Extension
The first step is to lie on your back, bend your knees, and your feet flat on the floor. Keep the angle on your bent knee throughout the exercise. Then, lift your lower extremity. The movement must happen at your hip joint. You can now place your foot back on the floor.
5. Side-lying Leg Abduction
Lie down on the floor on your side. You can rest your head on your arm and bend your legs at the knees. Keep your feet together and lift your top leg to separate your knees. Always remember to keep your hips steady. Then, lower your leg back down. Repeat the movements depending on the instructions given to you.
6. Back Extensions
Having a strong core does not only refer to your abs. It also includes your lower back muscles. These muscles help you to have a healthy posture. To do this movement, lie on a mat on your stomach. It is important to straighten your legs behind you. Then, place your elbows on the ground and slide your shoulders down. Press your hips into the mat by lifting your upper back. Hold that position for 30 seconds.
7. Deadlift Upright Row
Stand up with your feet shoulder-width apart from each other. Then, hold a set of dumbbells in front of your thighs. To begin with, extend your hips, back, and lower the dumbbells. Afterward, stand up and pull the dumbbells toward your chest. Also, remember to keep your arms a little wider than shoulder-width apart.
8. Goal Post Lifts
Face lying down on the floor and elbows bent and, on the sides, positioned away from the body. Keep your chest and head down on the floor. Use the muscles on your upper back to lift the arms away from the floor.
9. Lying Windshield Wiper
With you lying on your back and arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle. Then, start rotating your hips to one side without the legs touching the floor.
After familiarizing all these steps and preparing your workout space, you are now ready to start your workout. Most of these movements are also included in other forms of exercise. There are some workouts to do at home that are overwhelming. But Pilates would be the perfect workout to try at home if you are a beginner.