Content

• Part 2 of 6: Supine Exercises
• Part 3 of 6: Exercising while lying on your stomach
• Part 4 of 6: Plank Poses
• Part 5 of 6: Seated Positions in Pilates
• Part 6 of 6: Leg Workout
• Tips

1 Suitable clothing. For Pilates, you need things made from elastic, breathable fabrics with a comfortable cut that allow you to move freely. At the same time, clothes should not be too loose or too long, otherwise you may get tangled or get stuck. Popular things to do:

• T-shirts and tight-fitting T-shirts;
• yoga pants;
• shorts or capri pants made of spandex-type material.

2 Choose a rug. Yoga mats are not just about dragging them around and looking cool.They actually provide some degree of protection for your bones and joints when exercising on the floor, and the foam of the mat provides traction to the surface, and, accordingly, it becomes easier to hold a posture, which prevents bruises and muscle strains.

3 Find a place. In order to exercise on a mat, you need a large open space and a level surface. A living room or bedroom is fine if you can move some of the furniture. Make sure you have enough space to:

• lie on your back and spread your arms and legs 90 degrees to the sides;
• stand up and raise your arms up above your head without touching the ceiling;
• lie on your back with your legs stretched out to one side and your arms in the opposite direction.

4 Learn the correct breathing technique. The main part of Pilates is to learn controlled breathing, which helps to concentrate, saturates the blood with oxygen, and helps in coordination of movements. You need to learn how to breathe correctly throughout your workout. To breathe properly during Pilates:

• lie flat on your back, stretching and relaxing your neck;
• place one hand on your ribs and the other on your lower abdomen;
• inhale deeply through the nose, directing air into the abdominal cavity and filling the chest;
• exhale through your mouth and push out the air, squeezing the abdominal muscles;
• keep breathing in and out in this way.

5 Understand what you are striving for. Together with proper breathing, the fundamental principles of Pilates are the ability to concentrate on yourself (which helps to relax), full concentration of attention on every gesture and control of every movement, understanding and maintaining the correct body position. By focusing on these things, you will not only improve your training, but also avoid injury.

• Always use your core when doing Pilates.

Part 2 of 6: Supine Exercises

1. 1 Learn to make a bridge. There are several exercises in Pilates that are performed while lying down. The starting position for each of them is lying on your back. For the bridge, bend your knees and place your hands at your sides on the floor, palms down. Place your feet on the floor, hip-width apart, about halfway between your buttocks and where they would be if you were fully extended. Then:
   • transfer your weight to your feet, shoulders, and arms, squeezing and lifting your hips in the air until your body is stretched in a straight line from shoulders to knees;
   • hold the position for three inhalations and exhalations;
   • get down to the floor;
   • repeat five times.
2. 2 Kicking circles. Straighten your arms and legs, place your hands on the floor at a 45-degree angle to your body. Press your left leg to the floor, and lift your right leg up to the ceiling. If it's too difficult or uncomfortable, bend your left knee.
   • Maintain hip stability as you trace five volleyball-sized circles in the air with your right foot.
   • Change direction and make five circles in the opposite direction. Lower your leg to the floor.
   • Change legs and repeat.
3. 3 Do the criss-cross exercise. Pull your knees up to your chest. Raise your head and neck, put your hands behind your head. Pull the right leg forward and gently twist the body so that the right elbow stretches towards the left leg bent at the knee. Bend your right leg and pull it towards your chest while straightening your left leg; twist gently, guiding the left elbow towards the right knee.
   • Repeat five times.
4. 4 Practice doing "sotochku". Lie on the floor with your knees, feet, and hands as if on a bridge. Raise your head, neck and shoulders slightly off the floor. Keep your arms at your sides, lifting them off the ground at a 45-degree angle.
   • Take a few breaths in and out for 5 seconds. While squeezing your hands 10 times.
   • Repeat 10 times for 100 hand squeezes.

Part 3 of 6: Exercising while lying on your stomach

1. 1 Do the swan exercise. All face-down positions assume that you lie on your stomach with your forehead resting on the floor.For the swan, place your hands under your shoulders as if you are about to push the body up. Pull your elbows to your sides. Place your feet hip-width apart.
   • Press your pubic bone and palms on the floor, lifting your face, neck and chest off the ground; bend in the lower back - your position should be like a seated sphinx. Inhale, exhale, and fall back down to the floor.
   • Take two more approaches, each time climbing a little higher.
   • Always keep the tops of your feet flat on the floor.
2. 2 Swim! Stretch your arms straight out in front of you (as if you are floating) on ​​the floor. The heels and thighs are pressed together. Lift your head, neck, chest off the floor. Raise your right arms and left leg while squeezing your buttocks (first swing). Return your arm and leg to their original position and raise your left arm and right leg. (second swing).
   • Swing 24 times.
3. 3 Transform into the letter "T". Place your hands on the floor alongside your body and press your feet together. Lift your head, neck, and chest off the floor. Raise your hands slightly off the floor and place them perpendicular to your body, palms down.
   • Lower your straightened arms to your torso and raise your chest a little higher, pulling your arms towards the body. Return to starting position.
   • Repeat four more times for a total of five T's.

Part 4 of 6: Plank Poses

1. 1 Make a simple plank. Get down on your hands and knees. Place your wrists under your shoulders and your knees under your hips. Press the pads of your toes to the floor and place your feet in a walking position (as if they were flat on the floor).
   • Shift your weight onto your arms and the balls of your feet, lifting your knees and feet off the ground and pulling your body in a straight line.
   • Hold for 10 seconds or more if you can.
2. 2 "Kick with a donkey's hoof." Strike a plank position and bring your right leg back, lifting it towards the ceiling. Then lower it, bend your right knee, pull your head in and bring your knee up to your nose. Straighten your leg and repeat four more times.
   • Return to the plank and do the same with the other leg.
3. 3 Try an inverted plank. Sit on the floor with your legs extended in front of you. Place your hands at your sides, slightly behind your buttocks, with your fingertips towards your legs. Stretch your toes and rest your feet on the floor, straighten your legs and lift your buttocks and legs off the floor using your hands.

Part 5 of 6: Seated Positions in Pilates

1. 1 Do bends. Starting position for the following three positions: Sit upright and stretch your legs straight out in front of you. Raise your arms and reach forward so your arms are parallel to your legs. Lower your head and bend over, bending your knees. Leaning about halfway, stop and raise your hands.
   • Inhale slowly. Exhale. Lower your arms and straighten your back, straightening your back again.
   • Repeat six to eight times.
2. 2 Stretch your back. Place your feet slightly wider than hip-width apart. Bend your feet so that your toes are pointing towards the ceiling. Raise your straightened arms in front of you shoulder-width apart. Bend your back in a "C" shape with your head and neck tilted forward and extend your arms. Inhale slowly, and exhale slowly, straightening your back.
   • Repeat four times.
3. 3 Make a saw. Spread your legs slightly wider than your hips. Stretch your straight arms at your sides. Bend slightly to the left and pull your right hand towards your left foot. Inhale slowly.
   • Exhale and bring the body back.
   • Lean to the right and reach with your left hand towards your right foot.
   • Inhale slowly. Return to starting position.
   • Alternate bends to the right and left three times.

Part 6 of 6: Leg Workout

1. 1 Side kicks. Lie on your right side. Extend your right hand under the body. Raise your head, neck, and chest slightly off the floor and bend your right arm and elbow to support your head. Keep your hips and legs on top of each other; Bend slightly at the hips so that the feet stick out slightly at an angle.
   • Place your left hand on the floor in front of the chassis for additional support.
   • Raise your left leg, bend your left foot, and swing your leg forward at a 90-degree angle.
   • Return your leg to the starting position and swing back, pulling the toe.
   • Repeat, making 10 swings back and forth, then turn on the other side and do it all again.
2. 2 Raising the knees. Stand straight with your elbows forward at shoulder level, with each arm wrapped around your opposite shoulder. Bring your right knee to your right elbow as high as you can (step one). Lower your leg and bring your left knee to your left elbow (step two).
   • Take a total of 20 steps.
3. 3 Use the wall as a chair. Lean with your back flat against the wall. Place your feet hip-width apart, lower yourself down, bending your knees and pushing your feet further away from the wall. Stop when your legs form a right angle. Press your back against the wall, raise your straightened arms in front of you (parallel to the ground).
   • Hold for 30 seconds. Take a 10 second break and repeat.

Tips

• Once you have mastered the basic movements, you can make them harder by applying a little more effort in the poses or holding them for a little longer.
• You can create your own routines for these exercises, as well as incorporate new movements as you master them.
• Many gyms and fitness centers offer Pilates classes, and the help of a knowledgeable instructor is a great way to learn the correct postures and a variety of movements.
• Always check with your doctor before embarking on a new activity, especially if you are pregnant.