If you one to do Pilates exercises at home, there are some basic movements of Pilates on mats that you must know. These movements are pretty simple. You can do all of them even though you are not a very active person.
- Abdominal curl. Lie down with your knees bent. Put your arms forward and hovering above the floor. Press your legs together and pull your tummy in. Exhale when you lift your head, neck, shoulders, and curl up. Inhale and lower down your upper body. Repeat it four times.
- Pilates hundreds. Lie down with your knees curled into your chest and arms stretch forward hovering above the ground. Pull in your tummy; curl your head, neck, and shoulders with your shins parallel to the floor. After that, pump your arms up and down. Inhale and pump 5 times after that exhale and pump 5 times. Do it in 100 pumps.
- Roll-down. Sit with legs apart and feet flat. Hold your hands behind the thighs. Roll down your lower back to the floor and take 3 breaths. Roll up and repeat it once more.
- Single-leg stretch. Lie flat with your upper body curled up and knees bent into the chest with your hands hug your knees lightly. Stretch your right leg in 45-degree angle and your left hand on holds your left ankle and the right holds your left knee. Switch legs and repeat it for 8 times.
- Double-leg stretch. Take the position as the single-leg stretch. After that, extend both legs in 45-degree angle. Move your arms up so that it is similar with V-shape. Do it in 8 repetitions.
