Want to keep your heart healthy? Try these 15 Pilates exercises

Pilates is a great approach to improving mood and weight loss. But do you know that physical activity such as Pilates can be as healthy for your heart? Pilates focus on deep, diaphragmatic breathing, which improves oxygen consumption, as well as reducing blood pressure and stress, and all of them are important variables in the heart. Managed movements are usually carried out lying or seated, reduce the deformation of the joints, while increasing muscle activation. How do you achieve this? Here are some simple exercises on Pilates to promote heart health and overall well -being.

What is Pilates?

Pilateos is a low-impact training training, created in the early twentieth century by German inventor Joseph Pilates, who originally called it contraindicated. Joseph Pilates believed that mental and physical health was essentially linked. His workouts are aimed at strengthening the main muscles, while increasing flexibility, equilibrium and general awareness of the body. Pilates focus on adjustable movements, accurate alignment, respiratory exercises and careful coordination, as found in a study published by Research Gate. This can be done on the rug or with certain equipment such as the reformer, Cadillac or Wunda Chaper.

Pilates is more fragile on the joint than high impact training, making it suitable for people who recover from injuries or suffer from chronic pain. If you want to practice pilates for heart health, here are some workouts.

Pilates Exercise for Heart Health: Does it help?

Yes, Pilates exercises have an important effect on heart health. Its emphasis on adjustable movements with low exposure increases circulation without straining the cardiovascular system. Deep, diaphragmatic breathing, basic Pilates technique, improves oxygen consumption, reducing blood pressure and stress hormones. Strengthening the basic muscles promotes a healthy supply and reduces the pressure on the heart as shown in a study published in clinical medicine.

Pilateles regularly engaged in flexibility and balance, thus promoting active lifestyles and cardiovascular health. The attentive aspect of Pilates minimizes mental stress, which is a proven risk factor. Pilates promotes effective bleeding and strengthens muscle support, which helps maintain healthy cholesterol.

Pilates Exercises for Heart Health: 15 Exercise you need to try

If you want to try Pilates’s heart exercises, start with these simple and effective workouts, according to the Pilates D -Voger expert.

1. Pilates breathing

• Lie on your back, knees bent, legs are flat.
• Put your hands on your ribs.
• Inhale deeply, expanding the chest.
• Exhale completely by concluding your ribs.

This deep breathing improves oxygen intake and reduces stress.

2. One hundred

• Lie on your back, knees bent, legs are flat.
• Lift your head and shoulders with your arms forward.
• Pump your hands up and down, inhaling five pumps, exhaling on five.

It warms the body and improves circulation.

3. The vertebral turn

• Sit tall, legs stretched or crossed.
• Pull your arms to the sides.
• Turn the torso one way, keeping your hips stable.
• Return to the center and repeat the other side.

This improves spine mobility and circulation.

4. The leg circles

• Lie on your back, one leg extended up.
• Circle your foot into the thigh socket, keeping your hips stable.
• The reverse direction.

This improves hip mobility and circulation in the legs.

5.

• Lie on your back, knees bent, legs are flat.
• Lift the hips from the floor, drawing the buttocks and the rod.
• Below slowly.

This strengthens the core and buttocks, improving circulation.

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6. One -time occasion

• Lie on your back, bring one knee to your chest, and the other leg extended.
• Hold your knees with your hands and switch your feet.

This exercise strengthens the basic muscles.

7. The double occasion

• Lie on your back and bring both knees to your chest.
• Pull your arms and legs, and then return to the starting position.

These movements strengthen the main muscles of the abdomen.

8. Rolling like a ball

• Sit down with your knees, holding your shins.
• Turn away on your shoulders and then fed back to sit down.

This improves the strength of the kernel and spine mobility.

9. Preparation Swan

• Lie on your stomach, hands under your shoulders.
• Lift your chest slightly, attracting your back muscles.

This strengthens the back muscles and improves posture.

10. Side side legs

• Lie on the side, your legs are stretched.
• Lift and lower the upper leg and then follow the small circles.

This works on the muscles of the thighs and legs.

11. The cat-ka

• Start on your hands and knees.
• Remove your back like a cat and then lower your belly and lift your chest.

This improves flexibility of the spine and breathing.

12. The board

• Start in the push -up or forearm position.
• Keep a straight line from head to heels, attracting the main muscles.

This helps make your whole core stronger.

13. The side board

• Lie on the side and subscribe to one forearm.
• Lift the hips from the floor, holding a straight line.

This strengthens the braids and the core.

14. The wall rolls

• Stand your back to the wall.
• Slowly twist the spine on the wall.
• Slowly roll back.

This improves posture and lung capacity.

15. The slides are standing

• Stand your back to the wall.
• Slide your arms up the wall, supporting your back to it.

This increases circulation and also works on the muscles of the upper body.

What to keep in mind

If you want to try these exercises on Pilates, make sure you will be careful a few things:

• Focus on the correct form and managed movements.
• Breathe deeply throughout the exercise.
• Listen to your body and avoid pressing pain.

If you have any heartfelt conditions, consult your doctor before starting a new exercise program. Also, always a good idea to look for a certified instructor Pilates to get the proper instruction.