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
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
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
