A Couple of Pilate exercises to try at home

icandoit

Pilates Exercises
Below are some simple pilates exercises, to learn more about pilates and pilates exercises

Ballerina Arms

Sit cross-legged
Straighten the spine as though resting against an imaginery wall
Bend the elbows at a 90 degree angle to protect the shoulder in its socket
Take the arms back (without hiper extending) to connect the shoulder blades (works the rhomboids)
Take the arms down so the shoulder blades slide down your spine
Raise the bent arms above your head (as a ballerina would-hence the name of the exercise)
And end with arms as first started in front of you
Do a repetition of 3 every day and in one week you will see a major difference in how you walk and sit with a more longated spine.

The Roll Up

Lie on your back with legs straight and arms stretched above your head, shoulders down.
Keeping your back flat on the floor, slowly lift your arms toward the ceiling as you breathe in.
As you breathe out, slowly roll forward, peeling your spine off the mat. Head remains straight, eyes focused forward. Stomach remains taut, not crunched.
Breathing in again, stretch out over your legs. Breathing out, slowly roll back down to the floor.
Do not pause, but as you breathe in roll up again, to begin the second repetition. Do 10 repetitions.

icandoit

Pilates Exercises
Below are some simple pilates exercises, to learn more about pilates and pilates exercises

Ballerina Arms

Sit cross-legged
Straighten the spine as though resting against an imaginery wall
Bend the elbows at a 90 degree angle to protect the shoulder in its socket
Take the arms back (without hiper extending) to connect the shoulder blades (works the rhomboids)
Take the arms down so the shoulder blades slide down your spine
Raise the bent arms above your head (as a ballerina would-hence the name of the exercise)
And end with arms as first started in front of you
Do a repetition of 3 every day and in one week you will see a major difference in how you walk and sit with a more longated spine.

The Roll Up

Lie on your back with legs straight and arms stretched above your head, shoulders down.
Keeping your back flat on the floor, slowly lift your arms toward the ceiling as you breathe in.
As you breathe out, slowly roll forward, peeling your spine off the mat. Head remains straight, eyes focused forward. Stomach remains taut, not crunched.
Breathing in again, stretch out over your legs. Breathing out, slowly roll back down to the floor.
Do not pause, but as you breathe in roll up again, to begin the second repetition. Do 10 repetitions.

Healthier_Me

Another is the Scissors...

Lay on your side, one hand supporting your head and the other hand on the floor infront of you for balance.

Just start swishing your legs back and forth like scissors.