5 simple Pilates exercises to keep you flexible and strong(Twitter/healinghols)
5 simple Pilates exercises to keep you flexible and strong(Twitter/healinghols)

Friday fitness: Here are 5 simple Pilates exercises to keep you flexible and strong

From 100s to criss-cross, check out these simple Pilates exercises to do at home and help you stay strong and healthy during the lockdown
By Shivani Kale | Hindustan Times, Delhi
UPDATED ON DEC 04, 2020 01:25 PM IST

It has been more than eight months since the world came to a halt due to the Covid-19 pandemic. As we quarantine ourselves in order to keep our family and friends safe, reduced physical activity poses a serious risk to our health. An inactive lifestyle saps our muscle strength and increases body fat resulting in illness. It also contributes to poor mental health. Working from home during the Covid-19 pandemic has been stressful. Sitting for long hours can result in cramped muscles and back pain. Pilates can help you to stay fit, become more flexible and help maintain a good postural balance.

Pilates is a form of physical fitness developed in the 20th century by a German physical trainer Joseph Pilates and named after him. Pilates comprises of low impact exercises which helps to strengthen muscles, improves body posture and increases flexibility. They reduce back pain and release tension from the body. The exercises emphasise on the core, strengthens the arms and the muscles, makes one focus on their breath and works on the other parts of the body too. The movements in Pilates are slow. As we are all staying home during the pandemic, Pilates can be done easily with only a yoga mat as a prop. The workout takes about 30 minutes

Here are some Pilates exercises that can be easily done at home:

1. Bridging (The Pelvic Curl)

The pelvic curl is a mat exercise which targets the abdominals, spine and hamstrings. Lie down on your back with your arms placed flat on the mat.

 

Bend your knees and keep your soles flat on the floor. While inhaling, lift your spine and count from 1 to 5, exhale and bring the spine back down. Repeat the sequence 10 times.

2. The Chest Lift

The chest lift should be a part of your workout as it reduces neck and back pain when done correctly. The focus areas are the torso, upper back and abdominal muscles.

 

Lie on your back and bend the knees while keeping the feet flat. Place both the hands behind your head for support and then lift your upper body away from the mat. Inhale and hold. Then exhale and bring the upper body down to the mat. Repeat this exercise for 30 seconds.

3. The Criss-Cross

The criss-cross is a mat exercise which focuses on the abdominals with an emphasis on the obliques. It helps in postural stability and flexibility. The obliques help in defining the weight. It is a good form of exercise which is very effective for the abs and the obliques.

 

Lie down on your back, place your hands behind your head and bring both the knees towards your chest. Raise your upper body and bring the right shoulder towards the left knee. Then bring the left shoulder towards the right knee. Do the sequence 15 times.

4. The Hundred

The hundred is a classical mat exercise, named after the 100 beats of your arm while you hold your head, shoulders and legs off the ground. It is done in most of the Pilates sessions. The hundreds work on the abdominal muscles and the laterals.

 

It is challenging but also easy at the same time. Lie on your back and lift both the legs together at 45 degrees angle while keeping the head curled up. With palms facing forward, reaching the arms straight up to the sky and inhale deeply for 5 beats. Exhale and count till 5 beats . Repeat this 10 time while being in this position.

5. The Leg Circle

Lie face up with both the arms on the sides with palms down. Bend the left feet and rotate the right leg clockwise 15 times and rotate anti clockwise 15 times too. Make the circle big as you can. Repeat with the other leg clockwise and anti-clockwise for 15 times each. This exercise works on the legs and the abs.

 

These exercises do not require any fancy and expensive equipment. They can be performed comfortably within the confines of our home. Stay fit, stay safe!

Follow more stories on Facebook and Twitter

SHARE THIS ARTICLE ON
Topics
app
Close
Higher dietary consumption of long chain omega-3 fatty acids during childhood, the risk of developing subsequent asthma reduces in children carrying a common gene variant.(Yahoo)
Higher dietary consumption of long chain omega-3 fatty acids during childhood, the risk of developing subsequent asthma reduces in children carrying a common gene variant.(Yahoo)

Asthma can be prevented by consuming omega-3 fatty acids: Study

ANI
UPDATED ON JAN 28, 2021 11:12 AM IST
Researchers during a recent study have found that by higher dietary consumption of long chain omega-3 fatty acids during childhood, the risk of developing subsequent asthma reduces in children carrying a common gene variant.
Close
Here's how fat loss near skin's surface is real culprit behind facial ageing(Shutterstock)
Here's how fat loss near skin's surface is real culprit behind facial ageing(Shutterstock)

Here's how fat loss near skin's surface is real culprit behind facial ageing

ANI
UPDATED ON JAN 28, 2021 08:25 AM IST
A recent study has revealed how the loss of fat in the midface - the area between the eyes and mouth - over time accelerates facial ageing.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Secrets of traumatic stress hidden in the brain exposed

ANI
PUBLISHED ON JAN 27, 2021 07:20 PM IST
The brain is the organ of central command which activates and manages autonomic responses to trauma and stress.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Trying to beat a coke habit with cannabis? Not so fast!

ANI
PUBLISHED ON JAN 27, 2021 05:51 PM IST
Cannabidiol, a chemical in the cannabis Sativa plant, isn't an effective way to reduce your dependence on cocaine, researchers have find.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Serious complications during pregnancy linked to higher risk of death: Study

ANI
PUBLISHED ON JAN 27, 2021 03:41 PM IST
As per new research females who have had serious complications during pregnancy are at a greater risk of dying.
Close
Kareena Kapoor Khan(Instagram)
Kareena Kapoor Khan(Instagram)

Mom-to-be Kareena Kapoor Khan looks radiant as she does 'a little bit of Yoga'

By hindustantimes.com | Edited by Alfea Jamal
UPDATED ON JAN 27, 2021 02:43 PM IST
Kareena Kapoor Khan looked radiant in the images as she donned crop tops and leggings, caressing her pregnant belly for a new ad campaign.
Close
According to a new study, exposure to antibiotics in the first days of life is believed to affect various physiological aspects of neonatal development.(ANI)
According to a new study, exposure to antibiotics in the first days of life is believed to affect various physiological aspects of neonatal development.(ANI)

Study links neonatal antibiotic use to reduced growth in boys

ANI
PUBLISHED ON JAN 27, 2021 11:51 AM IST
According to a new study, exposure to antibiotics in the first days of life is believed to affect various physiological aspects of neonatal development.
Close
Gym closed? No problem. Tahira Kashyap shows how to regain fitness at home(Instagram/tahirakashyap)
Gym closed? No problem. Tahira Kashyap shows how to regain fitness at home(Instagram/tahirakashyap)

Gym closed? No problem. Tahira Kashyap shows how to regain fitness at home

By Zarafshan Shiraz
UPDATED ON JAN 27, 2021 11:30 AM IST
  • ‘Chalo get moving with me’: Tahira Kashyap tells fans that ‘it’s never too late’ to get your health routine back and we are already brushing aside mid-week blues and workout excuses with these exercises at home, courtesy her encouraging fitness video | Watch
Close
The study was published in the 'European Heart Journal'.(Unsplash)
The study was published in the 'European Heart Journal'.(Unsplash)

Study links pregnancy complications, menopause to heart disease risk in women

ANI, Washington [us]
PUBLISHED ON JAN 27, 2021 11:13 AM IST
A recent study found that pregnancy complications and early menopause increase women's future risk of heart disease.
Close
A new study suggested that Neurofeedback, also called 'brain training' may be an effective treatment for individuals with post-traumatic stress disorder (PTSD).(Yahoo)
A new study suggested that Neurofeedback, also called 'brain training' may be an effective treatment for individuals with post-traumatic stress disorder (PTSD).(Yahoo)

Brain training may help in treating post-traumatic stress disorder: Study

ANI
PUBLISHED ON JAN 27, 2021 11:01 AM IST
A new study suggested that Neurofeedback, also called 'brain training' may be an effective treatment for individuals with post-traumatic stress disorder (PTSD).
Close
The key factor in preventing non-communicable diseases is lifestyle management at the individual level with a focus on such innovations, which can help increase the awareness of risk factors management in society, claim an international team of researchers.(ANI)
The key factor in preventing non-communicable diseases is lifestyle management at the individual level with a focus on such innovations, which can help increase the awareness of risk factors management in society, claim an international team of researchers.(ANI)

To ward off cancer, other diseases we need to change lifestyle, by innovation

ANI
PUBLISHED ON JAN 27, 2021 10:46 AM IST
The key factor in preventing non-communicable diseases is lifestyle management at the individual level with a focus on such innovations, which can help increase the awareness of risk factors management in society, claim an international team of researchers.
Close
Groups representing US doctors, teachers and top school officials on Friday pushed back against pressure from President Donald Trump to fully reopen US schools, saying science must guide the decisions.(AP)
Groups representing US doctors, teachers and top school officials on Friday pushed back against pressure from President Donald Trump to fully reopen US schools, saying science must guide the decisions.(AP)

Good prevention efforts can keep Covid-19 transmission in schools quite low

AP
UPDATED ON JAN 27, 2021 08:59 AM IST
  • In a recent study, scientists have said that it’s re-assuring that the kind of Covid-19 spread seen in US nursing homes and other places hasn’t been noted in schools with prevention measures but extracurricular activities like sports, have triggered coronavirus spread in some places
Close
Representational image(Unsplash)
Representational image(Unsplash)

Here's why toddlers who use touchscreens may be more distractible

ANI
UPDATED ON JAN 26, 2021 06:51 PM IST
Toddlers with high daily touchscreen use are less able to resist distraction compared to toddlers with no or low touchscreen use - according to new research.
Close
Representational image(Unsplash)
Representational image(Unsplash)

Here's how air pollution is linked to increased risk of irreversible vision loss

PTI
PUBLISHED ON JAN 26, 2021 05:18 PM IST
Air pollution is associated with an increased risk of progressive and irreversible sight loss, known as age related macular degeneration (AMD), according to a long-term study that could pave the way for new treatment options for the disorder.
Close
Tiger Shroff wishes fans on Republic Day in his own style(Instagram/tigerjackieshroff)
Tiger Shroff wishes fans on Republic Day in his own style(Instagram/tigerjackieshroff)

Tiger Shroff sends a flying Republic Day wish from gym in new fitness post

By Nishtha Grover, Delhi
UPDATED ON JAN 26, 2021 04:50 PM IST
  • Tiger Shroff took to Instagram and shared an awe-generating video of himself nailing a flying kick in his gym while holding the Indian Flag in his hand.
Close
SHARE
Story Saved
OPEN APP