5 Pilates Moves You Can Do At Home

Pilates often strikes fear in the hearts of those unfamiliar with it because most assume that fancy and expensive equipment is an absolute necessity for this form of exercise. While much of Pilates does require some equipment, there are some moves you can do that requires nothing but your body and a little time. Here we will talk about these equipment-free Pilates moves so that you can start enjoying the benefits of this type of exercise right in your living room.

The Butterfly

If you want to get your buttocks, outer and inner thighs, and abdominal muscles into shape, this is the move you want to start doing. This is similar to a squat and can be done by a beginner. Stand up and and spread your feet so that they are wider than your shoulders and your toes are facing away from you. Slowly lower your body until your thighs and the floor are parallel. Lower your arms so that your wrists cross right under your belly button.

The Pilates Dog

This is similar to the downward facing dog seen in yoga and you will begin in this position. Next, push your buttocks to the ceiling to make your body into a triangle shape. This will work most of your body, including your shoulders, buttocks, back, and your calves and thighs.

Side Stretches

This is a very easy, but effective Pilates move for your arms, obliques, thighs, abs and buttocks. Start by lunging to the left and keeping your toes pointed. Raise your arms above your head and join your hands, and then lean into the lunge. Your elbow should be above your left knee. Do as many as you can to start.

Kneeling Side Stretched

This is similar to the side stretched, but it is done when kneeling. It works your shoulders, buttocks, back, outer and inner thighs, and abs. Start by kneeling on the floor and extend your right leg out to the right. Place your left hand on the floor close to your left knee. Take your right arm, bend it at the elbow and place your hand behind your head. Lift your right leg up and point your toes and make some very slow circles with it. Do as many as you can to start.

V-Sit Roll

This is a great Pilates move for your obliques, abs and lower back. Start by sitting on the floor, put your feet flat on the floor and hands at your sides and bend your knees. Next, lift feet from the floor and lean back a bit. Also, extend your arms forward and try to get your legs high enough so that your shins and the floor are parallel.

Resources

MedicineNet: Pilates