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The following article was published in our article directory on December 26, 2019.
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Best Pilates Exercises

Article Category: Wellness, Fitness and Diet

Author Name: Emily K

As you may know, Pilates is an ideal workout with many benefits. It can strengthen, lengthen, straighten, and flex your body in more ways imaginable. However, there are certain types of exercises that appeal to different crowds.

There is no such thing as the best Pilates exercise, this article has composed a list of workouts for beginners, daily routines, and for a perfectly sculpted butt.
For Beginners
Here is a list of basic Pilates moves that all beginners of any age will be able to do.

Pilates Hundred
Repetitions: 2 sets; 50 per set

Start the workout off by lying down on a mat with your knees bent. Keeping the lower half of your body on the floor, slowly lift your head and shoulders off of the ground. With your arms to the sides, pump them up and down in small gestures.

Roll Up
Repetitions: 6-8

Inhale - As you lie down on your back with straight legs, bring your arms over your head so that they face the wall behind you.
Exhale - curl your body to reach your toes while keeping your head tucked and the back rounded.
Inhale - Uncurl your body and slowly lower it to the floor, vertebra by vertebra.
Exhale - when you are halfway towards the floor. Keep your feet planted as you do so.

Twist and Reach
Repetitions: 4 sets on each side

For this exercise you will need a resistance band. In a sitting position, spread your legs so that they�re hip-length apart.
Inhale - Hold the band in your hands and lift it over your head. Using the muscles in your waist.
Exhale - Face one side.
Inhale - Stretch your arms slightly out and backwards.
Exhale - Return to the starting position.
For Daily Routines
Even with a busy schedule, here are some quick exercises that you can sneak into your morning routine.

Pelvic Thrust
Repetitions: 8-10

Inhale � With your back resting on your mat, bend your knees while keeping your feet flat on the floor. Your legs should be parallel to your hips.

Exhale � Lift your spine to a bridge position, using one vertebra at a time

Inhale � Stop when you have reached the top. Move your knees upwards and over your feet to open up the hip flexors.

Exhale � Soften your chest and gradually lower your spine back towards the mat, one vertebra at a time.

Teaser
Repetitions: 8-10

In a similar starting position with the previous exercise, lie on your back with your legs long and arm yours down by your side.

Inhale � Raise your arms so that they lay close to your ears.

Exhale � Relax your shoulders so that they drop down onto the back.

Inhale � Lift your straight legs up off of the mat and stretch your arms toward your toes.

Exhale � Gradually lower your body to return to the starting position.


For a Toned and Sculpted Butt
Toned glutes are one of the most noticeable results from Pilates. Here are a list of exercises that are mainly dedicated to shape these muscles.

Heel Beats
Repetitions: 8-10

Lie down with your stomach towards the ground. Cross your arms and rest your forehead on them. Straighten your legs hip-length apart and keep them pointed.

Inhale - Preparation

Exhale - Raise your abdominal muscles away from the mat. You should be able to feel your spine lengthen.

Inhale - Slightly rotate your legs out at the hip, then join your heels together.

Exhale - Lift your legs off the mat while keeping your abs lifted. Join legs together.

Inhale - Beat your heels together. Quickly separate them while your legs remain lifted.

Glute Kickback
Repetitions: 1 set per leg; 8-10 per set

Start on all fours with your hands parallel to your hips.

Inhale - Lift your abdominal muscles.

Exhale - With one knee bent, extend your hip. Your thigh should be parallel to the floor.

Inhale - Slowly kick your heel back at the same level as your knee until the leg is straight.

Exhale - Bring the heel of your foot in the direction of your butt. Make sure that the knee doesn�t fall.

If you want the guidance of an experienced instructor to develop a regimen of the best pilates exercises tailored for you, consider going to a pilates gyms in Santa Monica.

Keywords: pilates studio, pilates gym, reformer pilates, pilates classes, best pilates exercise

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