What are the best exercises for basic pilates?

Exercise

core pilates focuses on developing muscles in the body of the body, which refers to the back, buttocks and abdomen. One hundred, roll up and teaser are generally considered to be the most effective and unfavorable among these exercises. They focus on stabilization, flexibility and stretching of the nucleus and are known to prevent or relieve lower back pain.

One is one of the classic pilates core exercises and is generally used as heating for Pilates exercise. It starts with lying on the back with arms on the sides and feet on the ground with bent knees. The weapons are raised directly up to reach the ceiling. The head and shoulders are raised from the ground to move towards the knees, and the arms stretch to touch the floor next to the hips. It is important that the practitioner keeps the neck relaxed and relies on the core muscles to make work to prevent the muscles of the neck.

legs are lifted, with knees bent for beginners and calves parallel to the ground, or straight and raised on the advancea level of level. The individual deeply breathes for five seconds and exhales for five seconds. The arms are energy pumped and the abdomen is drawn in with each exhalation. At the end of the exercise, the weapons will be drawn 100 times, giving it a name.

Roll Up is one of the core exercises of Pilates that was supposed to stretch the spine and strengthen the legs and abdomen. The opening position has an individual lying on his back with his arms on the sides and legs along with his fingers on his feet. The arms then rise directly with the fingers facing the ceiling. Then he breathes deeply for five seconds and exhales for five seconds.

When exhaled, the chin is lowered down to the chest and the body turned up to the seating position. Bruno remains pressed to the chest while sitting, arms and legs are held stiff and straight and the individual stretches to reach for the fingers for five seconds. After five seconds, it exhales and gently rolls down to the floor.

One of the most popular core pilates exercises, teaser, supports the strength in the abdomen and the flexibility of the spine. The exercise includes an attempt to touch the legs and torso raised to form a V -shape. The individual begins to lie on the floor with arms raised around the head, but still resting on the floor. The entire back must be covered with a floor mat and should not touch the floor at any time during exercise.

The

knees are attracted with the legs on the floor and the individual performs five -second inhalation and exhalation and holds breath after three seconds. The legs are raised, fingers aimed at 45 degrees. During the next exhalation, arms, shoulders and heads are slowly raised to the seating position and the individual reaches the feet. During this time, the legs remain in the air and should not touch the floor.

The thigh muscles should be left relaxed and lifting load to the left to the core muscles. The body should end in the V -shaped while the hands are extended to reach the fingers. The upper body slowly moves back to the floor during the next exhalation. The legs remain elevated above the floor.