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Top 3 Pilates Exercises for Everyone
Pilates is fantastic as a low impact and specific strength and conditioning workout that can be tailored to suit anyone from beginners to high level performers.
Below are 3 of our favourite home pilates exercises
These all have the ability to be modified to suit each person’s needs. As part of our assessments we identify what exercises are appropriate for you and at what level. We spend the time to teach the precise control and progress the challenge as your ability and needs evolve.
All advice here is general and we encourage a proper assessment if you are considering using these as part of your exercise or rehabilitation to ensure not only your safety but maximum benefit.
Table Top Leg Extensions
The first exercise is a fantastic core burner. The main thing to be conscious of is keeping your low back flat whilst doing the exercise. If you are unable to then do smaller leg movements or have the other leg supported on the ground. Reps of 10 sets of 3-5 until that core really burns.
Dead Bugs
Simply raise the arms and straighten them alternatively over head in coordination to the opposite leg (from the previous movement) Again keeping your lower back flat.
We can then progress this movement to ‘Dead bugs’ to incorporate arm movements across a diagonal.
Prone Extensions
The next exercise is lying on your front with your legs straight and arms by your head.
Again super important to press the front of your hips into the floor to ensure the core is activated in the movement.
Starting with arms by your head, lifting the head and chest from the upper back.
Next progress to moving arms out straight over head with chest lifts. Then progress to lowering and raising the arms alternatively.
Then we’ll practice the leg lifts, squeeze the buttock alternatively to raise and lower the straight leg like kicking. Again keeping the front of the hips pressed into the floor.
Don’t over arch your lower back. We can now join it all together in an alternating, coordinated diagonal.
Reps of 10 with sets of 3-5 or until unable to keep correct form.
We can provide you with an individualised exercise program including more basic or advanced movements to suit your training or injury needs.
Feel free to contact us for an appointment!
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