You don’t always need hefty equipment to reap the mental and physical benefits of Pilates. These low-impact, gentle yet serious strength workouts have been proven to help reduce lower back pain, decrease body fat, enhance flexibility, and even improve mental well-being. Whether you are new to Pilates or experienced, you can do these exercises without any equipment.

1. Plank Walker

  • Spread your arms in a plank position
  • Bring your right knee towards your chest
  • Next, extend the leg back
  • Point your toes towards the ceiling
  • Do this 5 times and follow with the other leg


2. Thigh Stretch

  • Kneel on the floor with knees under the hip
  • Tilt your upper body back till around 45 degrees
  • Maintain a straight line from the head to the knees
  • Come back to the starting point


3. Kneeling Side Kick

  • Kneel down with hips above your knees
  • Keep left hand on the ground
  • Extend your right leg out while holding your right hand behind your head
  • Raise your right leg till the height of your hip and lower it
  • Do it 10 times and repeat with the other leg


4. Double-leg stretch

  • Lie down on your back
  • Lift your shoulders slightly
  • Raise both your legs and bring them close to your chest
  • Circle your arms around the chest and hug your knees


5. Scissors

  • Lie on your back
  • Lift your head and neck off the ground
  • Raise left leg 1 inch from the ground and lift your right leg to the ceiling.
  • Touch your ankle with your hands
  • Repeat with your left leg

Pilates exercises

6. Hundred

  • Lie on your back with arms on either side
  • Raise your head, neck, and shoulders
  • Raise your knee and bend it at a 90-degree angle
  • In this position, pump your arms up and down
  • Repeat as many times as you can

pilates exercises

7. Swan

  • Lie on your stomach
  • Keep your hands underneath your shoulders
  • Raise your head slightly
  • Lift your chest and extend your arms forward and lift your legs 1 inch above the mat
  • Bend your elbows to form a W shape.
  • Hold and then bring everything down on the mat

pilates exercises


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