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Pilates Moves You Can Actually Do Every Day

Pilates is a form of exercise developed by Joseph Pilates in the early 20th century. His method improves strength, flexibility, balance and control. It’s based on the idea that your body should be coordinated and aligned, and that your muscles should move with ease. It’s easy to say to get enrolled with pilates teacher training Sydney but if that is your fashion, why not?

The first step to mastering Pilates is to know the exercises. We’ve broken down the basics for you below.

Here are some basic Pilates moves you can do every day:

Mat: Roll Up

Lie on your back with your arms overhead, palms facing up. Inhale deeply and slowly exhale as you slide both hands along the mat toward your thighs. Keeping a slight bend in your knees, slowly peel your torso off the mat, curling up one vertebra at a time until you’re sitting upright. Inhale here, then exhale as you slowly roll back down to the mat one vertebra at a time until your spine touches the mat once again. Repeat 10 times. (Watch this video for help.)

Mat: Single-Leg Stretch

Lie on your back with legs extended long toward the ceiling. Interlace fingers behind right thigh, inhaling deeply and slowly exhale as right leg lowers toward mat (you’ll want to keep both legs straight).

Pilates is a powerful way to build core strength and improve flexibility. If you do it regularly, you’ll notice a difference in how you look and feel. But sweeping changes take time — and sometimes, even the most ambitious fitness goals can be derailed by life’s pressing demands.

That’s why we asked Danielle Harel, the founder of Pilates Platinum, to share her favorite quick Pilates routines with us. Each of these five exercises can be done anywhere and takes less than five minutes to complete. The first three moves are from Harel’s “Wake Up Your Body” workout, which focuses on mobility and waking up your muscles for the day ahead. The final two are from her “Bedtime Breathe” workout, which helps you decompress at the end of the day.

Wake Up Your Body

The Roll-Up

You’ll need a mat for this one (and all the following moves). Start lying on your back with your legs together and arms extended straight over your head. Slowly engage your abdominal muscles (a gentle pull-in is all that’s needed here), raise your arms overhead, and lift your head, neck, and shoulders off the mat.

As a Pilates instructor, I’ve definitely come across a few exercises that just don’t seem doable for the average person. But over the years, I’ve broken down hundreds of seemingly impossible moves, and have found that most have simple modifications to make them achievable for everyone.

There are many different types of Pilates, but you don’t need to know about all of them to begin your practice. The exercises listed below are accessible to all fitness levels and abilities, and can be done anywhere.

Pilates isn’t all about core work. It’s a full-body workout that strengthens and lengthens your entire body. Pilates is a great cross-training method to add to your fitness routine, but it can also be a great primary form of exercise. You can do Pilates moves anytime, anywhere — no equipment needed.

If you haven’t tried Pilates before, start with the beginner moves below and see how you feel. You can add them to each of your workouts or do them alone as a quick 10-minute routine.

Pilates is a great form of exercise that you can do in a short amount of time if you don’t have time for the gym. But it’s important that you have the proper technique because it can be easy to injure yourself, especially if your body isn’t used to certain movements. Find out the great form of exercise for elderly.

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