Pilates strengthens the mind, lowers stress levels and increases vitality (5 exercises at home)
Try pilates exercises at home that relax the mind and body. The correct breathing technique is combined with light exercises that help sleep better, give the body energy and vitality, and free the mind from heavy thoughts by lowering the stress level.
- Stretching the spine – lie on your back with bent knees. Feet press on the floor. Keep your arms outstretched next to your body and rest your palms on the floor. Take a breath. Then let out a sigh. Tighten the abdomen and lift the hips. Breathe in and stay in this pose for a few moments. Exhale. Slowly lower your upper back and then your hips. Repeat the exercise 6 times.
- Twisting the hips – lie on your back on the mat. Bend your knees and bring your legs together. Rest your feet on the floor and lower your hands next to your body. Take a breath. Exhale, tighten the abdomen and turn the pelvis to the left. Inhale and hold this position for a moment. Then exhale and return your legs to the starting position. Repeat the exercise by turning the pelvis to the right. Do the exercise 5 times.
- Cat and cow – place your body on your knees and hands. Pull in the abdomen. Pull your chin towards your chest and arch your spine towards the ceiling. Stay like that for a few moments. Inhale and lower your abdomen and turn your head and tailbone towards the ceiling. The spine should have the shape of a concave arch. Return to the starting position. Do the exercise 6 times.
- Circles – lie on your side and place a bent pillow under your head. Both knees should be bent. Both arms should be stretched out in front of you at shoulder height. Breathe in and pull your arm into an arc, keeping your arm in a position above your head (at 12 o’clock). Exhale and continue circling with your hand, tracing a full circle. Then lie on the other side and repeat the exercise. Do the exercise 5 times on both sides of the body.
- Legs against the wall – lie on your back. The last part should be placed against the wall. Raise your legs and lean against the wall. Keep it up. Relax and breathe slowly. Stay in this position for as long as you feel comfortable (maximum 20 minutes).