Floor pilates exercises offer a unique and enjoyable way to engage the abdominal muscles, helping to strengthen the abdominal muscles and promote weight loss. Practice these 11 Pilates exercises regularly for maximum results.
Are you looking for a fun and effective way to lose weight and strengthen your core? Pilates exercises on the floor may be just what you need! Pilates is a highly effective exercise known for its ability to improve strength, flexibility and posture while being gentle on the joints. The beauty of doing pilates on the floor is that you don’t need any fancy equipment, just a mat and you! Whether you’re a beginner or a seasoned exerciser, these Pilates exercises can help you achieve a stronger, more stable core while also helping you lose weight. So, are you ready to challenge yourself and see incredible results?
What is floor pilates?
Floor Pilates refers to Pilates exercises that are performed on a mat without the use of special equipment, such as machines or bands. It focuses on strengthening your core, improving flexibility and toning your muscles through slow, controlled movements. Some of the common exercises are leg raises, bridges and hunches. The main difference between floor pilates and regular pilates is that regular pilates uses equipment such as reformers to increase resistance. Floor Pilates is more affordable and can be done anywhere, making it a good choice for beginners and those looking for a gentle, low-impact workout. Both forms improve posture and balance.
Benefits of pilates on the floor
Floor Pilates is a low-impact exercise that focuses on strength, flexibility and proper body alignment. It helps increase muscle tone, reduce stress and improve balance. As Frontiers in Physiology points out, for weight loss, doing Pilates exercises can promote muscle development and boost metabolism. Its focus on core strength helps improve posture and stability. What makes floor pilates unique is the combination of controlled movement with mindful breathing, offering a full body workout that is both challenging and enjoyable. To make the most of these benefits, you can try different Pilates exercises on the floor.
Pilates exercises on the floor
Incorporate these 11 best Pilates floor exercises into your daily fitness routine to lose weight and strengthen core muscles at home:
1. Shoulder bridge
- Lie on your back with your knees bent and your feet hip-width apart on the mat.
- Engage your core and lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
- Hold for a moment, squeezing your glutes and hamstrings.
- Slowly lower your hips to the floor for one rep and repeat.
2. Tapping the toes
- To perform this Pilates exercise on the floor, lie on your back with your knees bent at 90 degrees and your feet up.
- Engage your core and keep your lower back pressed against the mat.
- Slowly lower one leg down to tap the mat, keeping the leg bent.
- Return the foot to the starting position and repeat with the other leg.
3. A hundred
- Lie on your back with your knees bent and your feet on the table.
- Lift your head, neck and shoulders off the mat and extend your arms straight out to your sides.
- Start swinging your arms up and down, taking five short breaths and five short breaths.
- Continue this breathing pattern for a total of 100 breaths.
4. Collapsing and overturning
- To perform this pilates floor exercise, lie on your back with your arms extended overhead.
- Slowly lift your head and upper body off the mat and reach toward your toes.
- Reaching for your toes, slowly roll your spine back to the mat.
- To roll over, raise your legs above your head and lower them to the starting position.
5. One-legged circle
- Lie on your back with one leg extended straight up towards the ceiling and the other leg flat on the carpet.
- Keep your hips stable and your core engaged.
- Using your extended leg, draw small circles in the air while keeping the rest of your body still.
- Do a few circles, then change direction and repeat with the other leg.
6. Double leg stretch
- Lie on your back, bring your knees to your chest and place your hands on your knees to perform this Pilates exercise.
- Engage the core, and as you exhale, extend your arms and legs away from your body.
- Inhale to return your arms and legs to the starting position.
- Repeat the movement while maintaining a strong core and controlled movement.
Read also: Pilates Ball Training: 7 Exercises to Build Core Strength
7. Swan
- Lie on your stomach with your hands under your shoulders and elbows bent.
- Press your palms into the mat and lift your chest and head off the mat, lengthening your spine.
- Keep your elbows close to your body and engage your back muscles as you rise.
- Hold for a short moment, then lower your chest back to the mat.
9. Stretching the spine while sitting
- To perform this Pilates exercise on the floor, sit tall with your legs straight out in front of you and your feet flexed.
- Extend your arms straight out in front of you at shoulder height.
- Exhale and round your spine forward, reaching your head toward your knees.
- Inhale to return to a tall sitting position.
10. Plank lifting legs
- Start in a plank position with your body in a straight line from head to toes.
- Engage your core and lift one leg off the mat, keeping your body stable.
- Lower your leg down and repeat with the other leg.
- Continue alternating legs, maintaining a strong plank position throughout.
11. Bird-dog crunch
- Start on a table on your hands and knees, with your wrists under your shoulders and knees under your hips.
- Extend one arm straight out in front of you while extending the opposite leg straight out behind you.
- Engage your core and bring your elbow and knee together as you perform a crunch.
- Extend the arm and leg back, then repeat on the other side.
When done regularly, these pilates floor exercises can help you achieve a strong core and a healthy weight.
Related FAQ
Is Pilates good for toning my whole body?
Yes! Pilates provides a full body workout, improving flexibility, muscle tone and core strength. Although it is particularly effective for tightening the stomach, it also targets the legs, arms and back.
Can pilates help with posture and back pain?
Yes! Pilates strengthens the muscles that support the spine, improves posture and reduces the risk of back pain. A strong core is key to maintaining proper alignment and preventing discomfort.
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