Pilates exercises are the best to build a strong core, improve balance and posture, manage low back pain, rehabilitate injuries, and enhance endurance. The slow and controlled movements in Pilates activate the right muscles to burn calories and improve muscle tone, balance, and flexibility.
Sit on a mat. Keep your legs extended and mat-width apart, and arms straight out to your sides. This is your starting position. Engage your core, twist to your left, and try to touch your left foot with your light palm. Pulse 3 times. Twist back up to the starting position. Do the same on the other side as well. Perform 5 sets of 2 reps.
Kneel down on a mat. Push your weight to the right by resting your hips on the floor and keeping both the legs folded but very close to your hips. Lift your right hand and place your left hand on the mat. Keep your elbow flexed, and palm flat on the mat. Slowly bend your upper torso to the left and feel the stretch. Stretch twice. Change sides and repeat the same on the opposite side. Perform 5 sets of 2 reps.
3. Abdominal Curl
Lie down on a mat with your hands behind your head, knees flexed, and feet flat on the mat. Push your pelvis down on the mat to prevent the curving of the lower back. Breathe out slowly and lift your upper body. Look straight and avoid tucking your neck in. Breathe in and hold the pose for a moment. Breathe out and slowly roll back down to the starting position. Perform 2 sets of 8 reps.
4. Pilates Scissor
Lie down on a mat. Keep your knees flexed, feet flat on the floor, and hands by the sides of your body. Extend both the legs to the ceiling. Inhale and lengthen the back of your neck. Exhale and lift the upper body off the mat. Inhale and then exhale to pull your right leg towards you and lengthen away from the left leg. Inhale to change the legs and pull the left leg towards you and lengthen away from the right leg. Do 3 sets of 5 reps.
5. Pilates Bicycle
Lie down on a mat with your knees bent, feet flat on the floor, and hands by the sides of your body. Lift both your legs off the floor, push your hips up, and support the lower back with your hands. This is the starting position. Extend your legs up. Pull your right let towards you and lengthen your left leg. Start cycling in the air. Do 3 sets of 10 reps.