It is not always easy to make exercise fun, but it is the most important task when doing physical activities. In addition, we need exercises that can be performed in the different environments that surround us every day: work, home, park, etc.
Thanks to Andrea Speir, Pilates instructor, we bring you 4 exercises of his own creation by doing a combination of Pilates and cardio that you can practice with only a mat. You can do this circuit up to 4 times a week, once every day.
4 exercises from Pilates to do wherever you want
1. Dancing triceps
- Sit with your knees bent and your feet completely on the floor, with your hands completely on the floor also behind you and facing your feet.
- Lift your hips up and support your weight on your hands and feet.
- Straighten your right leg including your toes and as you bring it up, bend your elbows to make a bottom.
- Press down on your hands to straighten your elbows and lower your leg.
Do 10 reps and then do 10 more, but lifting the other leg.
2. The hot potato
- Lie on your left side. Use your left hand to rest your head and place your right hand on the ground in front of your torso to help you balance.
- Hit the ground 3 times with your right leg, just in front of your left foot.
- Next, lift your left leg up, as high as you can, and lower until it touches the ground behind your left foot. Repeat this step 10 times.
- Finally, repeat the same procedure on the other side. Remember to touch the ground briefly and not to unbalance forward or backward.
3. V-shaped crunch with support arm and twist
- Lie on your left side, keeping your legs straight but your torso slightly leaning back, supporting yourself with your left forearm (this position will remind you of a mermaid).
- Extend your right arm above your head.
- Now, in a single movement, bring your torso closer to your legs while lifting them, at the same time that you stretch your right arm to reach the balls of your feet. Your body will form a V.
- As you do this, lift your left forearm so you can get closer, but pull with your abs.
- Finally, return to the starting position to repeat the process about 10 times on that side, and then 10 more on the other.
4. Up-down surfer
This is the simplest on the list, if you still lack a bit of flexibility. It will help you warm up your muscles and activate your senses. To do it:
- First do a small jump with only your feet on the mat.
- Then, lower your hands and jump back with your feet until you reach the plank position with your arms fully extended.
- Jump back to your feet, remembering to put your feet in front of each other, apart.
- As you stand, squeeze your glutes.
- Then put your hands on the ground and repeat the process for 30 seconds.
Conclution
Pilates and continuous training can change your life. Practice these movements whenever you want, following the instructions correctly and you will notice the results quickly. Because they are not complicated exercises, you can perform them anywhere without any setbacks. Dare to be inspired as a good Pilates practitioner does it and achieve that dream figure.
References
- Eisinger, A. Pilates-Inspired Bodyweight Moves You Can Do Anywhere. For Greatist [Revised January 2018]
