15 Pilates exercises at home to help you get abs

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Pilates exercises are suitable for everyone. You can perform the exercises with your own body weight or with help from other equipment.

1. Health benefits of Pilates exercise

Pilates exercises will bring many health benefits as follows:
Improve flexibility, stabilize the spine of the practitioner; Strengthen and tone muscles, especially abdominal muscles, lower back, hips, buttocks; Helps to recover or prevent injuries related to muscle, spine and joint imbalances; Improve physical coordination as well as relax your shoulders, neck and upper back; Increase lung capacity and circulation through deep breathing; Pilates exercises at home also help increase body awareness, stress management, and relaxation.

2. 15 Pilates exercises at home

2.1. Bridging Pilates Exercises

The steps to perform the Pilates bridging exercise are as follows:
First, you need to lie on your back, bend your legs, place your feet on the floor and your hands to your sides; Then, flex your tailbone and lift each vertebra off the floor until your torso forms a straight line from your shoulders to your knees; Pause slightly at the top to tighten the glutes, then reverse this movement to return to the starting position.

2.2. Pilates exercises to reduce belly fat at home

With Pilates exercises to reduce belly fat, you need to do the following movements:
Lie on your back, legs bent, feet on the floor, hands behind your head, elbows wide open, chin slightly bent and head arched ; Get your neck and shoulders off the mat in that order; Slowly reverse the movement to return to the starting position.

2.3. Pilates exercises to raise the feet

The movements to perform this exercise are as follows:
Lie on your back, arms outstretched, legs bent 90 degrees and raise your feet so that your shins are parallel to the floor; Bend the hinge at the hip joint to lower the left foot to the floor without letting the low back come into contact with the mat; Then, raise your legs back to the starting position by pulling in your lower abs.

2.4. Cycling Pilates exercise

Steps to perform Pilate cycling exercises include:
Lie on your back, arms behind your head and extend your elbows; Bend your legs 90 degrees and lift your feet in the air so that your shins are parallel to the floor. Simultaneously, rotate to the right and straighten the left leg at a 45-degree angle; Keep your hips on the ground as you twist, then return to the starting position and switch sides.

2.5. Pilates exercise by lifting the leg lying on the side

With the side leg lift Pilate exercise, you need:
Lie on your right side, shoulders in line with hips, right leg bent so that heel is perpendicular to buttock and placed on the floor; The left leg is extended straight in the air and parallel to the floor. Simultaneously, raise your left leg a few inches higher.

2.6. Inner leg flexion technique from Pilates exercise

How to perform the inner leg curl from the Pilate exercise at home is as follows:
Lie on your right side, legs bent 90 degrees, heels in line with buttocks, upper body resting on right forearm (elbow below shoulder). ), parallel to the top of the mat and left hand on the hip; Bring your heels together, lifting your left knee toward the ceiling without changing the shape of the rest of your body; The final move is to lower the knee back.

2.7. Stretching Pilates exercises

How to do this movement is as follows:
The first step, you need to lie on your right side, legs bent 90 degrees, heels in line with the buttocks; Hold your hands behind your head, elbows across your face, but don't move your hips; Finally, rotate the left elbow, upper body backward and return to the starting position.

2.8. Practice Pilates to raise the chest

Pilate exercises to raise the chest include:
Lie on your stomach, legs straight on the floor and rest your forehead on your hands, elbows wide, resting on the mat; Draw the navel along the spine to support the low back; Raise your head, chest, and arms a few inches off the floor using your upper back muscles; Slowly return to the original position.

2.9. Pilates Squat exercises at home

Do the Pilate Squat at home as follows:
Stand with your feet hip-width apart and parallel. Bend your hips to push your butt back, then sit down until your thighs are parallel to the floor. Lean your chest forward slightly and straighten your arms for balance. Press into your heels to stand up using your glutes.

2.10. Do Pilates at home with hip hinge

To do these moves, you need:
Start in a low back position, left leg straight behind, toes together, heels high and right leg extended forward; Feet flat and knees bent, hands clasped in front of chest, torso slightly tilted forward relative to right leg. Tilt your upper body forward farther than your left thigh and hinge at your hips, then lift your chest back up.

2.11. Slow Motion Climber Pilates Exercise

Do the slow-motion mountaineer Pilates exercise by following these steps:
Start in a high plank position with your hands directly under your shoulders. Bring 1 knee toward your chest at a time. Keep your muscles and glutes active to avoid shaking your hips.

2.12. Pilates Criss-Cross Exercise

The movements of this exercise are as follows:
Lie on your back and bring both knees towards your chest. Place your hands behind your head, keeping your elbows wide, then arch your head up. Bring your left shoulder toward your right knee as you extend your left leg, and repeat in the opposite direction.

2.13. Pilates Leg Circle Exercise

Leg Circle, also known as the leg circle, this exercise works to help strengthen the abdominal muscles, lower back, hips, buttocks and legs. The steps to perform this movement are as follows:
Lie on your back with your hands horizontal and palms facing down. Bend your left knee and place your left foot flat on the floor. Then, extend your right leg so it's perpendicular to the floor. Cross your right leg to the side, facing the ground, and return to the starting position. Circle as big as you can, but still keep your back on the floor. Finally, reverse the circle and repeat with the other leg.

2.14. Practice Pilates Hundred

This is one of the Pilates exercises to reduce belly fat quite well. To perform this movement, you need:
Lie on your back on the floor, legs bent 90 degrees, squeeze your abs and press down on the floor. Lift your head and shoulders slightly off the floor, but keep your lower back on the floor. Lift your arms off the floor, then, bring them up and down for 50 times. Finally, do crunches and repeat the movements as above.

2.15. Pilates Twist and Reach Exercise

This is a rib exercise, so it can help you have a compact waist. The steps to perform this movement are as follows:
First, you sit on the floor, two hands holding both ends of the towel and raising it up. Turn to the left at a 45-degree angle, then lean back in the direction of the rotation. Return to the starting position and perform the same movements with the other side. Although, at-home Pilates exercises are a low-impact form of exercise, however, to avoid injury and increase training efficiency, you should consult your doctor before doing it.

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References: Womenshealthmag.com, Betterhealth.vic.gov.au