Spending a lot of time sitting may cause discomfort in the back, and if we add that we lead a sedentary life it could end very badly. So it is time to activate the body to avoid health problems. That is why below I show you a couple of Pilates exercises to do from home and be in shape. Let’s do it!
Arched back
With this exercise, you work your back and lower back. For this, you must put yourself on the mat in a quadruped position. It is essential that the hands and shoulders are on the same line at hip height. Once with the posture, round the spine while introducing the abdomen. After 15 seconds, relax the spine and do the exercise in the opposite way, making the pelvis go back.
Leg lift
With this exercise, you will get a defined and flat abdomen. Lie on your back on a mat and extend your legs. Lift your legs 180 ° and tilt your spine forward. Arms should be fully extended trying to touch legs with fingertips. Hold the pose for 8 seconds.
Arm lift
With this exercise, you will be able to have a good posture while you work the breathing and the abdomen. Stand on a star with your legs stretched out. Once in that position, raise your arms as high as you can and try to stretch your entire body. Hold the pose for 15 seconds with your abdomen contracted. Relax your arms and rise again in 10 more repetitions.
Stretching
With this exercise, you can recover from training and avoid injuries. Sit on the mat and spread your legs. Bend one leg and rotate the body to the opposite side. The other must be stretched. Raise your head and hold the position for 10 seconds. Repeat the exercise 10 times.
So there are no more excuses for physical activity to help you stay in shape. Remember that this training can be done from home since they are very easy.