Close Menu

    Subscribe to Updates

    Get the latest creative news from FooBar about art, design and business.

    What's Hot

    5 Compelling Reasons to Buy Enantat 400 Online in the USA

    June 16, 2024

    Exploring the Benefits of Dragon Pharma Semaglutide for Body Transformation

    June 13, 2024

    Buy Cheap Steroids Online – Know How It Does Make The Difference

    June 10, 2024
    Facebook X (Twitter) Instagram
    Facebook X (Twitter) Instagram Vimeo
    TPX Muscle
    Subscribe Login
    • Home
    • Features
      • Typography
      • Contact
      • View All On Demos
    • Typography
    • Buy Now
    TPX Muscle
    • Home
    • Buy Now
    Home » 5 Popular Exercises in Pilates
    pilates

    5 Popular Exercises in Pilates

    Chris RitchieBy Chris RitchieNovember 12, 2016No Comments4 Mins Read
    Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp VKontakte Email
    Share
    Facebook Twitter LinkedIn Pinterest Email
    exercises in pilates

    Pilates has numerous exercising methodologies to promote muscles growth and improve overall strength of the body. Pilates requires intense focus to control the movement of muscles, and it helps in increasing flexibility and control on body movements. Pilates is based on concentration, centering, efficient movement, precision and breathing. It is considered to be beneficial during pregnancy but the classes should be undertaken under the guidance of a specialist during pregnancy. The five most popular Pilates exercises are:

    1. The Hundred

    the hundred pilate exercise

    The exercise helps in relaxing neck muscles and reducing neck pain but you need to do the exercise correctly and you should immediately stop the movement which hurts you. For starting this exercise, start by lying flat on the back, and exhale as you lift the shoulders and head up towards the knees. Then lift the arms to parallel position and draw the knees towards chest, and lift the lower legs in a table position. Inhale and exhale as you pump the arms beside the body.

    For the Advanced method, your head and legs should extend outward at either a 90 degree angle or a 45 degree angle. It is essential that you stop this exercise, or use an alternative position if you experience back pain. You can see the advanced position below.

    2. Rolling Like a Ball

    rolling like a ball

    The exercise helps in massaging the spine and promoting balance. You start by sitting straight and then bend your knees as you pull against your chest. The feet should be kept in table position. Wrap the arms around the legs and tighten the muscles, and lift the feet to floating position and balance your weight. Inhale and flatten the belly and rest the forehead on the knees and balance the weight on your bottom. You have to pull in the tailbone and enable the body to roll on the floor to the back but prevent the upper shoulder from hitting the floor.

    Repeat the process to roll yourself, and balance your weight. Many people who participate in the rolling like a ball exercise report that it is a great exercise because it is not only physically beneficial, but it also serves as a back massage depending on the surface that you use.

    3. Saw

    saw pilate exercise

    It promotes flexibility of spinal cord and muscles. Saw include a number of stages – set up, warm up, engagement and recovery. In the set up stage, you sit on floor and pull the feet in front. Allow the hands to move freely on side and inhale for five seconds and exhale after holding in position for five seconds. Pull the toes out and press the heels outward. Pull one arm pointing to the front and other pointing behind. Reach the toes and move the hands in sawing position.

    Men seem to find this exercise to be particularly beneficial in getting rid of belly fat, and of course women will also find that the exercise is extremely beneficial in this area as well.

    4. Roll up

    roll up pilate exercise

    Roll up helps you to promote spinal articulation, and strengthen the legs and abdominal muscles. You will have to lie on your back and keep the legs together in the position such that the toes point to the ceiling and arms are on the sides. Lift the arms above head and inhale for five seconds. Pull your chin towards the chest and roll the body up to sitting position. Try to stretch toward the toes. Inhale and hold for five seconds in the position and then exhale as you roll back to floor.

    While this exercise may resemble a traditional sit up, it isn’t an actual sit up. If you are doing the exercise correctly, it will be done slowly, and you will note that there is no back pain involved. If you do feel back pain, avoid this exercise or use an alternative method for this exercise.

    5. Teaser

    teaser

    The exercise helps in improving flexibility and strengthening spinal muscles. Lie on the floor and pull out your arms above your head. Pull the knees and feet to the floor, and the back should be placed on the floor mat. Lift legs in 45 degree angle, and point toes to the ceiling. Pull out your arms and shoulder to touch the toes.

    Some people have difficulty in balancing themselves with this exercise. If you are having trouble, start out with the one leg teaser, which is pictured below, and allows you to keep one leg on the floor. Just be sure to change legs that are on the floor so that all of the muscles are properly worked.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp Email
    Previous ArticleTop Nutritional Tactics for Gaining Muscle
    Next Article 5 Weirdest Fitness Equipments Invented
    Chris Ritchie

    Related Posts

    10 Ideal Exercises For Seniors

    January 9, 2017

    Yoga Booty Ballet – Fitness Trend

    October 22, 2015
    Leave A Reply Cancel Reply

    Demo
    Our Picks
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • Vimeo
    Don't Miss
    Health

    5 Compelling Reasons to Buy Enantat 400 Online in the USA

    By Chris RitchieJune 16, 20240

    In the world of bodybuilding and fitness, finding the right supplements can make all the…

    Exploring the Benefits of Dragon Pharma Semaglutide for Body Transformation

    June 13, 2024

    Buy Cheap Steroids Online – Know How It Does Make The Difference

    June 10, 2024

    Anabolic Eating

    September 27, 2019

    Subscribe to Updates

    Get the latest creative news from SmartMag about art & design.

    About Us
    About Us

    Your source for the lifestyle news. This demo is crafted specifically to exhibit the use of the theme as a lifestyle site. Visit our main page for more demos.

    We're accepting new partnerships right now.

    Email Us: [email protected]
    Contact: +1-320-0123-451

    Our Picks
    New Comments
    • StephaniePumphrey on Butter Up Your Heart
    • Unknown on Ask Men’s Health
    • Cris Mic on Useful Stretching Exercises
    • andrea chiu on Muscle Minerals
    Facebook X (Twitter) Instagram Pinterest
    • Home
    • Buy Now
    © 2025 ThemeSphere. Designed by ThemeSphere.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?