10 Pilates movements on the mat, thin waist and buttocks, friendly to the knees and not hurt the waist

Pilates (Pilates) was originally a rehabilitation exercise for injured soldiers to restore muscle strength.

” Mat Pilates ” is mainly based on floor movements. Even if the limbs, joints, and waist have been injured or uncomfortable, you can still follow the practice so that the blood circulation of the tissues around the injured part can be accelerated, and it can recover faster.

In addition, it can also sculpt the body curve and has the effect of decompression and relaxation, which is suitable for busy and tense modern people.

There are many benefits of ” Pilates ” exercises. Here I am listing some of them.

Such as

1. The correction of fifty shoulders and scoliosis
2. Improve shoulder and neck pain, upper back pain, lower back pain, or sciatica
3. Increase basal metabolic rate
4. Antioxidants activate cell function
5. Effort-saving breathing can reduce stress (improve autonomic nervous system disorder)
6. Prevention of osteoporosis (resistance training increases bone density)
7. Exercise deep muscles

Here are 10 Mat Pilates training exercises, which can slim the waist and lift the hips, are friendly to the knees without hurting the waist and are super suitable for exercise beginners!

1st Exercise: Down Dog + High Stick

Muscle groups worked: abdominal core, biceps, stretch to relax the lower back

These are the steps you need to follow:

1. Kneel on the yoga mat and start the preparatory movement

2. Stretch your hands shoulder-width apart and push your body up from the yoga mat into a tall stick pose

3. Lift hips and extend arms back into Downward Dog

* Keeping still for 2 seconds is a group, at least 10 groups a day.

2nd Exercise: Four-legged kneeling position + hand touch ankle

Muscles worked: Abdominal core, glutes

These are the steps you need to follow:

1. The body is kneeling on all fours, with the palms supported directly under the shoulders and the knees under the hips.
2. Raise the left hand and right foot upwards at the same time
3. After touching the right ankle with the left hand, return to the flat lift and finally return to the four-legged kneeling position.

Perform one action each on the left and right as a group, at least 10 groups a day.

3rd Exercise: Bridge Pose

Exercise muscle groups: abdominal core muscles, gluteus maximus

These are the steps you need to follow:

1. Lie flat on the yoga mat and tighten the abdominal core muscles
2. Slowly lift the pelvis forward; imagine the pelvis lifted from the bottom to the top like a spoon
3. Buttocks Tighten the muscles, step on the ground with your feet shoulder-width apart and lift them, and then return to the lying position.

* Up and down as a group, at least 6 groups a day.

4th Exercise: Abdominal Crunch

Muscles worked: Abdominal core

These are the steps you need to follow.

1.  Lie flat on the yoga mat, put your hands flat on both sides of your body, or put them on the side of your head to increase stability.
2. Keep your legs together and bend slightly off the ground. Slowly bring your feet up and lower your legs with the strength of your core muscles.
3. Lift your legs again without touching the yoga mat. During the process, let the core muscles work and tighten so that the upper body remains stable and the lower body does not shake from side to side.

* 1 group back and forth 10 times, a total of 4 groups. (Ankle with a weight-bearing sandbag is better)

5th Exercise: Stick Pose + leg lift

Muscles worked: Abdominal core, biceps femoris (back of thigh)

These are the steps you need to follow:

1. Kneel on the yoga mat and start the preparatory action.
2. Bend your elbows with your hands shoulder-width apart, and push your body up from the yoga mat in a stick position.
3. Lift one foot back and up

＊10 reps on one foot constitute a group, at least 20 groups a day.

6th Exercise: Kneeling on all fours + drawing circles in the air

Muscle groups worked: abdominal core, quadriceps (front thigh), biceps femoris (back thigh)

These are the steps you need to follow:

1. The body is in a four-legged kneeling position, the palms are supported in front of the shoulders and pushed forward, and the knees kneel under the hips.
2. Stretch one foot backward and upwards, and draw 10 circles in the air counterclockwise
3. Draw a circle clockwise 10 times with the same foot

＊Complete circles clockwise and counterclockwise as a group, at least 2 groups a day.

7th Exercise: Quadruped Kneeling + Leg Lifting

Muscles worked: Abdominal core, biceps femoris (back of thigh)

These are the steps you need to follow:

1. The body is kneeling on all fours, the palms are supported directly under the shoulders, and the knees are kneeling under the hips.
2. Stretch one foot back and lift it.

＊Single-leg lifting constitutes a group, at least 10 groups each day for the left and right feet.

8th Exercise: Quadruped Kneeling + Leg Lifting

Muscles worked: Abdominal core, biceps femoris (back of thigh)

These are the steps you need to follow:

1. The body is kneeling on all fours, with the palms supported directly under the shoulders and the knees under the hips.
2. Stretch one foot backward, bend upwards and lift it.

＊Single-leg lifting constitutes a group, at least 10 groups each day for the left and right feet.

9th Exercise: Abdominal Crunch

Muscles worked: Abdominal core, glutes

These are the steps you need to follow:

1. Lie flat on the yoga mat, lift your feet, stretch your hands to the sides of your head, and stand up slightly.
2. After straightening one foot to 90 degrees, bend the knee and straighten it up.

*Complete left and right as a group, at least 10 groups a day.

10th Exercise: Cross roll

Muscles worked: Abdominal core, glutes

These are the steps you need to follow:

1. Lie flat on the yoga mat and raise your feet, your hands parallel to the ground, and your upper body slightly raised.
2. Bend your feet perpendicular to the ground, bend your knees, and straighten your feet.

  *Complete left and right as a group, at least 10 groups a day.

Take your body to the next level with these ten Pilates movements targeting your waist and buttocks! Learn how to do it right and get great results today!