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The Main Movements of Pilates Training

Release time:

2025-01-29

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The Hundred: This is an introductory Pilates exercise that helps strengthen the core muscles and improve breath control.

The Hundred: This is an introductory Pilates exercise that helps strengthen the core muscles and improve breath control. The method involves lying on your back with your arms extended straight up, your legs bent, and then lifting your head and shoulders off the ground. Extend your arms forward and perform rapid, controlled breaths, taking 5 breaths in and 5 breaths out for a total of 10 sets.
Single Leg Stretch: This exercise strengthens the core and abs while improving flexibility and balance. To perform it, lie on your back with your legs bent. Place your left hand on your right knee and your right hand on your right ankle. Extend your left leg forward while lifting your head and shoulders off the ground. Switch legs and repeat the movement.
Rolling Like a Ball: This movement strengthens the lower back and core muscles and improves balance and flexibility. Sit on the floor, hold your legs close to your chest, and roll backward so that your body forms a ball. Then, roll forward to return to the starting position and repeat the movement several times.
Camel Pose: This pose strengthens the back and abdominal muscles while improving flexibility and balance. Kneel on the ground, extend your arms straight back, and tilt your head back to form an arc with your body. Hold this position for a few seconds before returning to the starting position.
Saw Pose: This move increases the strength of the abdominal and lower back muscles while improving flexibility and balance. Sit on the floor with your legs extended straight in front of you. Bend your torso forward, reaching your right hand toward your left foot while keeping your left hand extended upwards. Switch sides and repeat.