10 beginner pilates workout that’ll work your core from every angle without any equipment

Grab a mat, put on some suitable clothes and start doing these
pilates workout for beginners, your body will thank you for it!

You don’t need to go to a gym to tone your body and keep it
slim, you just need to create a workout playlist that fills you
with energy and know the basics of Pilates to eliminate fat
from your body in no time.

They are much more than simple exercises. It is a series of
movements that are performed in a controlled manner and
following specific breathing patterns to stretch, strengthen
and balance the body.

Also – 7 yoga poses to lose belly fat
and strengthen your core

Regular training will help you gain strength and flexibility,
improve your posture, increase your lung capacity, prevent
injuries, increase your ability to concentrate and boost your

To start doing Pilates at home you should try these simple
exercises like those of this Pilates workout. You will quickly
gain strength, balance and agility.

1. Roll forward

It is an abdominal strengthening exercise designed to increase
flexibility and improve the mobility of spine.

it consists of rolling forward, from the supine position to the
sitting position, flexing the trunk forward while the legs are
straight. Focus on the sequential movement of the spine,
separating it vertebra by vertebra as you rise and descend on
it. Then roll again, this time backwards, to return to the
starting position.

Perform 10 repetitions.

2. Leg circle

It works hip mobility and increases the ability to stabilize
the trunk when moving legs.

Lie on your stomach and lift one leg to 90 degrees. Move the
straight leg in circles outward and then inward, keeping your
back flat on the floor, without moving it and with full trunk

Make 5-8 circles in one direction and then repeat the sequence
on the opposite direction.

3. Hundred pose

You work on coordination, breathing and endurance. It is also a
good option to exercise concentration and the ability to

Lie on your back with your legs straight up in the air at a
45-degree angle. From this position, perform a crunch and, with
your arms straight on either side of your body, move them up
and down pumping while performing 100 pulses or breaths,
inhaling in five beats and exhaling in five beats.

Do this only once.

4. Rolling back

You stretch your back and exercise your abdominal.

It consists of rolling like a ball. On a mat, sit hugging your
legs, which will be bent towards your chest and resting your
head on your knees. From this position, start rocking backwards
until you touch your shoulder blades to the floor, while
inhaling, and return to the starting position with an

Perform 6 to 10 repetitions.

5. The V pose

Strengthen and tone the muscles of the middle and lower back.

Lie on your back with your arms stretched out and raise your
legs, stretched out, at an angle of 45 degrees. Then, proceed
to also lift your trunk and place your arms parallel to your
stretched legs forming a V.

Try to stay in this position for 10 seconds and repeat 6 times.

6. Pilates plank

This exercise integrates all the muscles involved in
stabilizing the core: abdominal, shoulders, arms, glutes and

Also known as plank, is an exercise that is practiced in this
and many other disciplines. It is one of the most complete that
exist. Get into plank position (as if you were going to perform
a push-up), connect your toes to the floor, tighten your glutes
and align your head with your back. Once properly positioned,
hold the position for 30 seconds.

Repeat 4 times.

7. Bird dog pose

You define and develop your core muscles, as well as other
areas of the body. You also work on balance, stability and

Place your hands and knees flat on the floor in a quadruped
position, placing your wrists just below your shoulders and
your fingers pointing forward. Then raise one arm and the
opposite leg parallel to the floor. Be sure to keep the spine
neutral as you move the shoulder and hip.

Try to hold the posture for 30 seconds and repeat it 8 times: 4
with your left arm and right leg straight and another 4 in

8. Bridge pose

You strengthen buttocks and legs, while articulating the entire
spine. If you execute it correctly, you will also improve the
tone of your pelvic floor.

Lie down with your knees bent and feet flat on the floor.
Contract your buttocks and lift your pelvis with the help of
your feet, which should push forcefully on the floor.

Hold the position for 30 seconds and repeat 6 times. Another
option is to relax and contract at the same time. In this case,
you can perform two sets of 30 quick repetitions of this

9. Alternating leg stretch

This is a stability exercise that strengthens your core
(abdominal and back) and exercises your coordination. You
improve your alignment, refine your glutes and lengthen and
tone your legs.

Lie on your back, bend your right knee, bringing it towards
your chest as far as you can without moving your pelvis. Hold
the knee underneath with both hands while keeping the other at
45 degrees to the ground. If you can, raise your head and
shoulders to work your abs more.

Count to 3 for each movement and alternate legs. Start doing 10
reps with each leg and work your way up to 20.

10. Pyramid pose

You strengthen the muscles of the back and shoulders and
improve the flexibility of the whole body.

In high quadruped, with the pelvis neutral, on exhaling perform
an extension of arms and legs, bringing the heels to the floor,
until you reach a position similar to that of a triangle or
pyramid. When breathing in, return to the initial position.

Do it for 10 repeats.


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