If you’re looking for a quick and effective way to transform your body and notice the results in just one month, Pilates exercises are the answer. This method of training focuses on strengthening and toning the central muscles of our body, improving posture and flexibility, and increasing strength and endurance. And best of all, you can do these seven pilate exercises in just 15 minutes.
7 Pilates Exercises That Will Change Your Life in a Month
The 100
This exercise is called that because it is about making 100 movements in a row. Begin lying face down, with your hands behind your head and legs stretched backwards. Then lift the head, chest and legs off the ground, keeping the position for a second before returning to the starting position. Repeat this move for 100 repetitions. This exercise works the muscles of the back, buttocks and quadriceps.
The Side Plate
For this exercise, start in a board position with one hand leaning on the ground and the other arm outstretched to the sky. Then lift the hip from the ground and hold the position for 30 seconds before returning to the board position. Change sideways and repeat the exercise with the other arm. The side plate works the muscles of the shoulders, abdominals and buttocks.
The Bike
This exercise is lying face up with your hands behind your head and legs raised at about 45 degrees. Then touch an elbow with the opposite knee, as if it were on a bike. Repeat the movement for 30 seconds before switching sides. The bike works the muscles of the abs and the quadriceps.
The Roll-up
For this exercise, start lying face up with your legs stretched upwards, as do arms. Then lift the trunk from the ground and try to reach your toes with your hands. Go back to the initial position and repeat the movement for 30 seconds. The roll-up works the back muscles espalda and abdominals.
The Bridge
To make the bridge, start lying face up with your legs bent and feet leaning on the ground. Then lift your hips off the ground and keep them up for 30 seconds before returning to the starting position. You can do this exercise with your hands leaning on the ground on either side of the body or with your arms outstretched throughout the body.
It is important to keep your back straight and avoid raising your head or shoulders too much while doing this exercise. He remembers breathing normally throughout the exercise and listening to his body. If you feel pain or discomfort, stop immediately. The bridge works the buttock muscles and backs.
The Single Leg Circle
For this exercise, start lying face up with one leg stretched upwards and the other leaning on the ground. Then lift the stretched leg upwards and circled for 30 seconds before switching sides. The single leg circle works the muscles of the back and the buttocks.
The Scissors
The first thing you should do is lie face up with your legs stretched upwards. Then lift a leg off the ground and slowly lower it to the other side, as if you were cutting something with a scissor. Repeat the movement for 30 seconds before switching sides. The scissors work the buttock muscles and back.
With just 15 minutes a day dedicated to these 7 pilates exercises, you can transform your body and notice the results in just one month. However, always remember to listen to your body and stop if you feel pain or discomfort.
