Pilates mat workout is a form of Pilates that is done on a mat, using your body weight as resistance. It is a low-impact form of exercise that focuses on building strength, flexibility, and balance in the body. In this article, we will go over some of the benefits of Pilates mat workout and a beginner-friendly routine that can be performed at home.
One of the main benefits of Pilates mat workout is its ability to build core strength. Pilates exercises are designed to target the deep abdominal and spinal muscles, which are important for maintaining proper posture and preventing back pain. Building these muscles can also help to create a more toned and defined physique.
Another benefit of Pilates mat workout is its ability to improve flexibility and balance. Pilates exercises are designed to lengthen and stretch the muscles, while also promoting proper alignment and stability. This can help to reduce strain on the joints and improve overall flexibility and balance.
A beginner-friendly Pilates mat workout routine might include the following exercises:
- The "bridge" - Lie on your back with your knees bent and your feet flat on the floor. Push through your heels to lift your hips off the floor, squeezing your glutes and lower back. Hold for a count of two and release. Repeat for several repetitions.
- The "swan" - Start on your stomach with your hands under your shoulders. Push up through your hands, lifting your chest and head off the floor, while keeping your legs and pelvis on the floor. Hold for a count of two and release. Repeat for several repetitions.
- The "clam" - Lie on your side with your legs bent at a 90-degree angle. Keep your feet together and lift your top knee towards the ceiling, while keeping your feet touching. Hold for a count of two and release. Repeat for several repetitions on each side.
- The "leg stretch" - Sit up tall on the floor with your legs extended in front of you. Reach forward and hold onto your feet, while keeping your back straight. Hold for a count of two and release. Repeat for several repetitions.
- The "single-leg circle" - Lie on your back with one leg extended straight up towards the ceiling. Circle your leg around in one direction, then reverse direction. Repeat for several repetitions on each leg.
It's important to keep in mind that Pilates is a low-impact form of exercise, so you should never feel pain or discomfort. It's best to start with a lower number of repetition and work your way up as you get stronger. Additionally, it's important to be mindful of your posture and alignment throughout the exercises, and to breathe deeply and engage your core muscles throughout each exercise. With regular practice and consistency, Pilates mat workout can be a helpful tool in building strength, flexibility, and balance in the body.
