If you think it’s impossible to get that toned body you get from pilates without using special machines, you’re wrong. This method is based on the idea of controlling your body and using its weight to exercise, rather than having to use weights or other equipment. Luckily, there are plenty of moves you can practice at home.
Initial recommendations
Remember that it is always better to consult a doctor and a specialized professional before practicing any exercise in order to take care of your body in the best possible way.
Wear comfortable clothes, because the movements demand it.
Find a flat, comfortable surface to practice on. An exercise mat would be perfect, but if you don’t have one, a simple mat would also do the trick, as you will be spending a lot of time on the floor.
Remember to keep water nearby to stay hydrated.
- The bicycle
Lie on your back on the floor, your hands above your hips. Stand on your elbows, biceps and triceps, lift your hips pointing your feet up.
Bend the left leg bringing the knee towards your face and stretch the right leg to 45°.
As if you were on a bicycle, pedal with your legs to reach the previous position, but this time bend your right leg and stretch the left. Repeat the pedaling.
- The roll-up
Lie on your back and stretch your arms up.
Keeping your arms straight, slowly lift your head and torso off the ground, putting the effort into your abdominal section. Try to keep your hands and arms parallel to your feet and legs.
Return to the starting position and repeat the movement.
- Downward Leg Stretch
Face down, raise your body with your arms, keeping your palms on the floor. You must form a 90° angle.
Your legs should only hold together with your toes. Raise your left foot just a few centimeters. The key is to extend your leg as much as you can, not lift it as much as possible.
Move your right supporting foot back and forth. Switch legs and repeat the movement.
- The rolling back (or the ball)
Sit down, bend your legs bringing them to your chest and hug them.
Rock back until your back touches the ground.
Return to the starting position and repeat.
- The Saw
Sit down with your legs out to the sides. Your back should be straight.
Extend your arms and raise them to shoulder height.
Rotate at your waist to the right, come back to the center and rotate to the left. Start again.
- Rollover
Lie on your back and stretch your legs and arms straight up.
Place your outstretched arms on the floor, parallel to your torso. Using your hands, lift your hips off the ground and bring your feet towards your head. Remember to keep your legs as straight as possible.
Keep your hands where they are and slowly lower your hips to the floor. Start again.
- The “V”
Lie on your back, stretch your arms up and raise your bent legs.
Keeping your arms straight, slowly raise your head and torso off the ground, concentrating the effort on your abs.
Return to the starting position and repeat the movement.
- Neck Stretch
Sit down stretching your legs forward. Your back should be straight.
Bend your elbows and put your hands behind your head.
Push your torso down with your hands, while arching your back. Raise your chest. Start again.
- Double leg stretch
Lie down without resting your head on the ground. Bend your legs bringing them to the chest. Hold them in your arms.
Release your arms and legs and extend them while trying to lift them a few inches off the floor.
Return to the starting position and repeat.
What do you do to stay in shape ? What trick do you use to motivate yourself to exercise when you don’t really feel like it?
