6 Best Pilates Exercises to Improve Balance and Coordination

Although Pilates has become extremely popular in recent years, the Pilates Foundation explains that Pilates has been around and loved since the 1920s. The mind-body connection established during a Pilates workout can help reduce stress, increase mindfulness and body awareness, and increase coordination. I talked to him. stacey jerniganClub Pilates instructors break down some of the best Pilates exercises to improve your balance.

“Pilates is one of the golden rules for improving the human body,” says Jernigan. ”[It’s] It is known as a system of exercises that incorporates deep abdominal breathing throughout each movement. Controlled movements combined with deep breathing make Pilates a safe, effective, and viable exercise option for everyone, including those with joint, spine, or heart problems. ”

Below are some of the best Pilates exercises to help improve your strength, range of motion, endurance, balance, and posture. One of the best things about starting your Pilates journey is that all you need is some floor space, a yoga mat, a blanket, and a towel. Let’s begin!6254a4d1642c605c54bf1cab17d50f1e

scissors

Get your scissors ready. “This movement not only improves core strength and hamstring flexibility, but also improves your ability to walk and stand with more correct posture. It helps your mind and body remember to use your core to move your legs. ,” explains Jernigan.

Lie on your back and gently stretch your legs out on the floor. Activate your core muscles and keep your lower back stable as you lower one leg and lift the other. Swap your legs in a scissor-like motion. Perform 6 to 8 lifts per leg, alternating. Complete 2-3 sets total, taking 5-10 seconds of rest between sets.

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bridge

“Bridging is a great exercise for strengthening your posterior muscle chain, including your glutes, hamstrings, mid-back muscles that surround the middle of your spine, and core muscles,” says Jernigan. . “It also helps with hip flexibility and mobility, which is especially beneficial for people who spend most of their day sitting at a desk or driving a car.”

Lie flat on the floor with your knees bent and your feet hip-width apart. Squeeze your abdominal muscles, press into your heels, and lift your hips a few inches off the floor. Use the controls to lower it to the starting position. To help adjust your position, try placing a small pillow or ball between your thighs as you raise and lower. He completes 3 sets of 8-12 bridges.

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Seated rotation

”[The seated] “Rotating strengthens your abdominal muscles, which wrap around your spine, and increases flexibility in your thoracic spine (mid-back), which helps prevent neck and back problems,” notes Jernigan.

Sit flat on the floor with your legs bent. Lean back just a little. Keep your abdominal muscles engaged as you rotate your torso from one side to the center and back to the other. Rotate slowly and only move from the waist up. Repeat 6-8 times per side.

mermaid

Bend your legs and drift to one side, then begin mermaiding with your legs bent. While maintaining a firm posture, bend your hips upwards away from your feet. On each side he repeats 5-8 times.

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quadrupeds

“This is a great exercise for strengthening your oblique muscles, which play a big role in improving your balance, supporting your spine, and preventing lower back pain,” says Jernigan.

Get on all fours with your knees bent and placed under your hips. Keep your arms straight and place your hands under your shoulders. Next, bend your spine toward the ceiling while pulling your shoulder blades together. Next, stretch your back. Extend one leg behind you, keeping your hips horizontal. When you feel stable, simultaneously extend your opposite arm over your head. He holds this position for 5-10 seconds, then repeats on the other side. Aim for 8 to 10 repetitions per side.

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squat

“Squats are a very important exercise, especially as we age, to help us continue to live independent lives and be able to perform functional activities such as getting in and out of a car, getting in and out of bed, getting up and exercising. “Get off the toilet,” Jernigan explains. “If you’re having a really hard time balancing, try getting closer to a chair or wall and holding on tightly for stability.”

Place your feet just outside hip-width apart, with your toes pointing forward. Bend your knees and push your hips back to get into a squat position. Press through your heels and squeeze your glutes. Squat as far as you can comfortably, being careful not to hurt your back or knees. Hold the position for 10 to 20 seconds, then stand up. Have her perform this exercise 6 to 12 times.

Alexa Meraldo