Here are some Pilates exercises you can do at home, following the guidelines we give here. These work quite the abdominal, toning the muscles of the center of the body but they must be realized in perfection so that they reach the intended objective.
If you have neck pain, do the exercises without lifting your head, keeping it flat on the floor and remember to keep your shoulders relaxed. In this case the exercises will be easier to do and therefore the results may take longer to appear, but at least you do not harm your cervical spine.
The series begins with:
Exercise 1
The abdominal board consists of standing in the same position with only your feet and hands (or elbows resting on the floor) for at least 30 seconds, repeating the exercise for another 3 or 4 times, but if you prefer, you can stay for 1 minute at a time.
Exercise 2
You should lie on your belly up and bend your legs as shown in the picture. Gently pull the head and torso off the floor, raising your hands 10cm off the floor, contracting the abdominal. The movement should be performed with the hands up and down, with quick and short movements. Count up to 100 movements with your hands.
Exercise 3
Lying down on your belly and your knees bent, you should raise both legs as if they were resting on an imaginary chair. Take your head and torso off the ground and stretch one leg at a time into the air. Fake each move 10 times.
Exercise 4
Lying on her belly up, bend her legs as in the first exercise and take the whole body off the floor and then stretch the leg, keeping the feet as a dancer. When you reach this position that shows the image stay in that position and then make the same small movements with your hands and count up to 100 movements with your hands.
This series of exercises is just one example of what you can do in a Pilates class. However, these exercises can be done at home up to 5 times a week.
Exercise 5
The exercise consists of standing in this position for at least 30 seconds for each side. Remember to keep your body straight and to leave your hand in the same direction as your feet. If you feel pain in the shoulder do not do this exercise.
If you are overweight or with a lot of fat located in that region, it is also important to adjust your diet by following a diet with less fat and calories. To burn more calories you should still do some physical activity like walking, running, cycling, skating or playing ball, for example. You will burn more fat if you do the Pilates exercises after doing these exercises.
