What is floor pilates?
Floor Pilates are Pilates exercises performed on a mat without the use of special equipment such as machines or resistance bands. This exercise focuses on strengthening the torso, improving flexibility, and toning muscles through slow, controlled movements.
Floor Pilates is a fairly simple exercise that can be done anywhere, making it a good choice for beginners or anyone looking for a gentle workout during busy times like Tet.
5 Pilates Exercises on the Floor to Help You Lose Weight During Tet
Hundred Movement:
First, lie on your back with your knees bent and feet flat on the table.
Lift your head, neck and shoulders off the mat and stretch your arms out to the sides.
Begin shaking your arms up and down while taking five short inhales and five short exhales.
Continue breathing in this way for a total of 100 times.
Roll action:
To do this floor pilates exercise, first lie on your back with your arms raised straight above your head.
Slowly lift your head and upper body off the mat and reach for your toes.
After reaching your toes, slowly roll your spine back to the mat, lifting your legs up and then lowering them back to the starting position.
Draw a circle in the air:
Lie on your back with one leg extended straight up toward the ceiling and the other leg flat on the mat.
Keep your hips stable and your torso tight.
Using your straight legs, draw small circles in the air, keeping the rest of your body still.
Do several circles, then switch directions and repeat with the other leg.
Straighten both legs:
First, lie on your back, bend your knees toward your chest and place your hands on your knees to do the exercise.
Tighten your core and as you exhale, straighten your arms and legs.
Next, inhale to return your arms and legs to the starting position.
Repeat the movement, keeping your body strong and your movements controlled.
Sitting spinal stretch:
To do this floor pilates exercise, sit up straight with your legs extended out in front of you and your feet flexed.
Stretch your arms out in front of you at shoulder level.
Exhale and curve your spine forward, bringing your head toward your knees.
Inhale to return to an upright sitting position.
