Pilates, although in existence since the early 1900s, has grown in popularity in recent years due to its numerous healthful benefits. Implementing a consistent fitness regimen of Pilates helps improve strength, balance, coordination and flexibility. Pilates is also often incorporated into rehabilitation techniques for people who have suffered back pain. Many Pilates exercises can be performed easily in the comfort of your own home.
The Bicycle
Lie on your back and push your legs into the air, supporting your hands on your hips. Pointing your toes toward the ceiling, bend your left leg and bring your knee toward your chest while keeping your right leg straight. Hold this position for three seconds. Straighten leg and repeat movement with your right leg. Perform eight repetitions with each leg.
Criss Cross
Lie on your back with your knees bent at a 90-degree angle, feet off the floor. Place your hands behind your head, elbows pointed outward, with your shoulder blades barely touching the floor. Twist at the torso, keeping your legs still, and point your left armpit toward your right knee. Return to the original position. Repeat this movement, pointing your right armpit toward your left knee. Perform six repetitions to each side.
Double Leg Kicks
Lie on your stomach with your hands clasped behind your back. Bend at both knees until your legs are at a 90-degree angle. Push your feet toward your buttocks as if you are trying to kick your buttocks. Repeat this motion. Straighten your legs outward while lifting your clasped hands to bring your chest slightly off of the floor. Return to the original position. Perform eight repetitions.
Side Leg Kick
Lie on your left side with your arm resting under your head, hips stacked on one another. With your legs kept straight, bend slightly at the hip so that your legs and body are in a 4 o'clock position. Lift your outer leg and kick it forward, keeping your leg straight. Then kick backward so that your outer leg is in a straight line with your body. Return your leg to the original position. Perform eight repetitions on each side.
Warning
Remember to stretch before and after physical exercise to avoid unnecessary injury. If you have suffered a recent injury or have a history of health conditions, consult your physician to be sure that you are healthy enough for physical activity. If any health complications arise during or after your workout, contact your health care provider immediately.
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