6 Pilates Workouts For Beginners To Do At Home

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Having a toned and strong core is everyone’s dream if you are serious about fitness and regular at exercise. You want to get your core to be strong and you are trying hard at the gym but the results are nothing. Then you should try out some Pilates workouts.

Pilates workouts are also known as Contrology and it is basically a mind-body exercise that is used to perform for creating body awareness.

This particular exercise usually works on your core muscle- abs, obliques.

Pilates exercise is a great way to strengthen your core and this workout session also helps in improving balance, flexibility, mobility.

So, if you are one of those who is tired of being doing plank all the time to tone your core then try out this Pilates workout which is absolutely for beginners.

The only requirement is a mat and some space

So, without any further ado let’s dive in

Pilates Workouts 

Round-Ups:

pilates exercise

The first exercise in these workouts plan is Round-ups.

This one is so easy to perform and it targets your abs, obliques.

Round-ups exercise is a great way to get rid of your lower belly fat

To do this:

  • Lie down on the ground
  • Place your arms by the side of your waist
  • Now, lift your legs up
  • Lift your legs up to 45 degrees approximately
  • Move your legs from left to right up and down in a circular motion
  • Do it slowly and do not touch your legs to the ground

Do this Round-ups exercise for 3 sets of 12-15 repetitions.

1 circular motion count for 1 rep.

One-side Banana:

pilates workouts

This one is a bit tough not in performing but in its action.

One-side banana or lying banana is another way to train your core muscles.

And this exercise usually works on your obliques and also helps in making your back strong.

If you want to get rid of your lower back fat then this exercise is perfect.

However, it strengthens your core, glutes and also removes thigh fat

To do this:

  • Lie down on the ground
  • Take one side either left or right (it’s completely your choice)
  • Now, place your legs on to each other
  • Make your core tight
  • Lift your both leg up and hold for 5-10 seconds (remember you are lifting your legs while you are still in a one-side position)
  • While you lift your legs up exhale and then hold
  • Bringing it back to the ground, inhale and repeat it same

Do this Side-lying banana exercise for 3 sets of 12 repetitions.

Hundred:

pilates routines

The killer exercise in this Pilates workouts is Hundred.

This brings so much pressure around your core and burns a lot of calories.

The best part about this exercise is that it keeps your core engage all the time and you can really make nice-solid abs just by doing this.

To do this:

  • Lie down on the ground comfortably
  • Place your hand’s side by your hips
  • Now, lift your legs up
  • With the help of your core muscles lift your head up and hands side by your knees
  • Now, make an up and down moment of your hand and at the same time inhale and exhale for 5 times each

You will feel intense pressure on your core muscles.

And by practicing it day by day you will notice that your core is getting toned

Do this Hundred exercise for 3 sets of 12 repetitions

Body Rolls:

crunches

Unlike normal crunches, this exercise is very similar to it.

But in this exercise, you are going to do a full-body motion rather than limiting to half range motion.

This exercise works on your entire stomach- upper abs, lower abs, obliques

To do this:

  • Lie down on the ground
  • You can bend your legs or keep it straight
  • With the help of your core muscle lift your body from the ground
  • Perform a full motion of crunches and make sure to touch the ground with hands while you lift up your body

Do this Body Rolls exercise for 3 sets of 12 repetitions.

Criss cross:

Criss cross exercise

The next exercise in this pilates workouts routine is Criss cross.

Again, this exercise is also a multipurpose serving exercise

It trains your abs, glutes, obliques and shoulders

To do this:

  • Lie down on the ground
  • Place your hands behind your head
  • Lift your body to 45 degrees approximately
  • Now, bring your left leg closer to your chest and touch your left knee with your right elbow
  • Do it the same for the right leg
  • Bring your right leg closer to the chest and touch your right knee with your left elbow
  • Do this in a repetitive motion

Do this Criss cross exercise for 3 sets of 15 repetitions.

Side Swipe:

side plank

The last exercise in this list of pilates workouts is Side swipe.

This exercise is very similar to the side plank but has a twist on it

It is very simple to do it

This exercise mainly targets your obliques, love handles and lower abs

To do this:

  • Place your palms on the ground
  • Switch the position of your body to the one side
  • Hold your body to that position for 5-10 seconds
  • Move your one hand up and then twist it to the inside gap (from the ground to your body)
  • Do this repetitively by holding for 5 seconds after each swipe movement

Do this Side swipe exercise for 3 sets of 15 repetitions.

That’s cover your Pilates workout plan

This is a beginner’s plan and when you feel you are much more comfortable with all these exercises then try different workouts routines.

Benefits of Pilates Training

Below is the list of benefits of doing pilates exercise

  • It builds stamina
  • Helps in toning core muscles
  • Helps in weight loss
  • Reduces joint pain
  • It is a stress-relieving exercise
  • Relaxes muscles
  • It improves posture, flexibility and mobility
  • Increases energy levels
  • Gives you flat belly
  • Burns more calories

For in-depth detail check out the benefits of Pilates exercise.

You got it right!

There are always solutions to your problem.

You need to find it the right way.

This Pilates exercise is a great way to burn fat and train your core muscles.

So, if you are looking for quick changes and want to get in love with your exercise routine then start doing pilates.

 

 

 

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