If there’s one thing we can say for sure, it’s that the popularity of low-key home workouts shows no signs of slowing down. The ongoing cost of living crisis has us all looking for cheaper ways to stay active, and the proliferation of online fitness apps in quality and quantity has made working up a sweat in the comfort of our lives more difficult than ever before. It’s now easier than ever. room. Enter stage right: Pilates training at home.
We probably don’t need to explain that low-impact sweat sessions have exploded in popularity over the last year. You literally can’t scroll through social media for two seconds without finding someone wearing Pilates roll-ups. Everyone from A-listers to friends rave about the benefits of Pilates, including improved posture, flexibility, and stress relief. Do I need to continue?)
So, if you combine these two phenomena, you will be on your way to winning. Plus, with Google searches for at-home Pilates workouts up by a whopping 100%, it seems everyone wants to know how to take advantage of these amazing benefits at home. And, luckily, Pilates is perfect for home training. Many of the movements can be performed using just your own body weight, and are so simple that you’ll quickly get the hang of them.
But one thing is for sure: when working out at home, you want to get as much results as possible. What’s more, it means you need to make sure your form is correct to avoid injury and maximize your effectiveness. . With this in mind, we asked an expert to share the most effective Pilates workouts to do at home – the ones we actually do ourselves. Consider this your complete guide to doing Pilates at home.
If Pilates is your thing, check out our guide to coach-approved Pilates moves, the best 20-minute Pilates workouts, and trending Pilates wall workouts. If you’re new to working out, you might be looking for a Pilates guide for beginners or the best Pilates exercises for beginners. Or maybe you’re wondering if once a week is enough for him?
The 7 most effective Pilates workouts to do at home, according to the coach himself.
What is Pilates training that you can do at home?
It probably needs no introduction, but for those who haven’t heard of Pilates yet, Pilates is a form of exercise originally developed by Joseph Pilates in the 1920s, primarily to help soldiers recover from injuries. It was developed in It quickly spread into the dance world as a means of injury prevention and rehabilitation. And the rest from there is history.
Thanks (mostly) to the coronavirus pandemic, there are many online apps and websites you can access to practice Pilates. From Reformer Pilates to mat sessions and wall Pilates, there’s a class to suit everyone and every wallet. A fancy studio may be appealing, but for many of us, it’s not an option. But once you’re confident in your form and technique (and you might want to take some IRL classes until you master this), it’s okay to do it from home.
What are the benefits of doing Pilates training at home?
One of the things we love most about Pilates is (trust me, there are) load) This means that it can be used perfectly for both studio and home training. In most cases, no equipment is required (apart from perhaps a comfortable, non-slip exercise mat). If your living room is more beautiful than Buckingham Palace, you don’t need much space either.
Don’t have enough time? Pilates at home is perfect. You don’t have to sweat for more than an hour to reap the benefits – studies (like this one British Journal of Sports Medicine) show that just 10 minutes of moderate physical activity is associated with a lower risk of death. So if you only have a few minutes, Pilates could be the answer.
7 at-home Pilates workouts by the coach himself
We spoke to Shape Pilates founder Gemma Folkard and Pilates coach Stacey Weeks about their favorite moves.
“At-home Pilates has always been a cornerstone for me and what I feel my body needs,” says Weeks. “If you’re an experienced Pilates enthusiast, in addition to your regular technique work and exercises, do a 10-minute series of basic movements and some more difficult exercises 3 to 5 times a week to improve your Pilates training. Get the most out of your home session. ”
1. Pelvic curl
what? lie On your back (Lying on your back) Bend your knees and place your feet flat on the floor, about a fist-width apart. Press the back of your arm into the floor. As you exhale, begin to lift your butt off the floor like a Velcro button, tilting your pelvis until your hips, knees, and shoulders are in line. Inhale as you lower your spine back down.
why? “Pelvic curls are versatile,” Weeks explains. “It combines spinal mobility with slight triceps movements to strengthen the hamstrings.”
How long? Repeat 5 times.
2. Lower your legs
what? Lie on your back with your legs bent and feet flat on the mat. Keeping your legs at the correct angle, lift your legs in a controlled manner so that your knees are over your hips, keeping them away from your body. Keep your breathing smooth and your spine neutral so your hips don’t sink into the floor. Then bring your legs back up and alternate between legs.
why? “Leg rowers are so simple, yet so challenging!” says Folkard. “Great for increasing pelvic stability and toning the lower abdominals. You can advance the movement by straightening your legs, lowering both legs at the same time, or by holding the chest lift with both hands behind your head at the same time. can.”
How long? Do 12 reps and use your progressions to get your heart rate up and challenged.
3. Corkscrew
what? Start in the same position as lowering your legs above. As you exhale, bend one knee at a time (you may know it as table top). Extend your legs to 90 degrees with your arms pressed against the floor. As you inhale, lift your hips and shift your legs to one side, keeping your shoulders and ribs on the floor. As you exhale, lower your leg slightly in a circular motion to the same position as the opposite side, then return to the center. Change direction each time you repeat.
why? “The corkscrew works not only on hip flexor strength, but also on the obliques through rotation,” Weeks explains. “This is an intermediate exercise, but it can be modified for beginners by simply twisting from side to side without lowering your leg.”
How long? Try to complete 6 in total.
4. The Hundred
what? From the corkscrew, bend your knees into a knee-fold position and squeeze your legs together. Raise your arms to the ceiling, palms facing your knees. As you exhale, lift and bend your upper body, lowering your arms and lifting them off the floor. Inhale, raise your arms, and return to the starting position.
why? “The Hundred is a classic move for a reason,” says Weeks. “the It’s dynamic, warms up your body, and challenges your abdominal muscles. It is also perfect for practicing breathing techniques. ”
How long? Repeat 10 times for 100 breaths.
5. Back extension
what? Lower your body to the ground (use a Pilates tricep press if you have the energy). Lie face down on your mat with your arms at your sides, palms facing inwards and not touching the floor. Keeping your legs slightly apart, press your pubic bone into the mat, feeling your tailbone stretch. Keeping your abdominal muscles engaged, inhale and bring your head and neck back. Extend your heart forward toward the edge of your mat (think length, not height). Exhale as you lower and repeat.
why? “Back extensions are truly an exercise that everyone should do,” says Weeks. “It helps keep your posture strong because it targets the posterior muscle chains at the back of your body, which are responsible for maintaining good posture.”
How long? Aim for 10 repetitions.
6. Criss Cross
what? Lie on your back with your hands behind your head and your elbows slightly raised. Pull one knee in and extend the other leg to about 45 degrees. Lift your chest and look toward your bent knees, looking at your back elbows. Make sure to tighten your hips and press your spine fully into the mat. Turn to the opposite side and alternate legs.
why? “This movement works your obliques and lower abdominals, while also increasing your heart rate,” says Folkard. “So it’s a great combination of cardio and strength building.”
How long? Repeat 12 times (6 times each way).
7. Shoulder bridge
what? First, lie on your back with your legs bent and parallel, about fist distance apart, and your arms down by your sides, palms down. Begin curling your tailbone toward the ceiling, peeling each vertebrae off the mat until your lower back is in line with the bottom of your ribs. Bend your spine and return to the mat.
why? “This movement strengthens the back of your body, from your entire posterior chain all the way down to your glutes,” says Folkard. “It also stretches beautifully in the front, making it perfect if you spend a lot of time hunched over in front of a screen.”
How long? Repeat 6 to 8 times.
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As if Adanola’s ultimate leggings weren’t awesome enough (spoiler: they actually are), the brand has launched these new stirrup-style leggings. Perfect for Pilates and mat work, these are perfect for studio to street style in our opinion. Want to shop more from the brand? Scroll to see more MC UK Here are Adanola’s best sellers approved by our editors.
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Even though it’s spring, it’s still a little chilly, especially after a workout, so this cropped sweatshirt from Sweaty Betty is perfect. Bright colors also work when the weather gets nicer.
