The Pilates exercises on the ground are best suited for people who are new to this technique. Basically, you work on a mat with the aim of getting all activities done correctly as a correct body position. Once progress is made, elements such as balls or dumbbells can be incorporated to complement the work. Here we show you in detail a series of Pilate’s exercises on the floor
Steps to follow:
1. This first Pilates exercise on the floor is very good against low back pain problems. What we get is to stretch the back muscles to the maximum. We must place ourselves on the mat on our knees and with our hands resting on it. To achieve the desired effect, we first contract the abdominal muscles and, then, bend our backs as much as we can, shrinking our heads. We keep 15 seconds and do 10 repetitions.
2. With this other Pilates exercise you will achieve a relaxation of the muscles of the back and lower extremities. In addition, by carrying the weight of your body on the arms, you will strengthen your muscles. You will also work the leg and abdominal muscle groups in this posture. You have to place yourself face down on the mat and, without bending your legs, raise your body by supporting yourself exclusively with your upper extremities. You must have some form to do this exercise, since it requires strength. Hold for 10 seconds and slowly return to the starting position. Do 5 to 10 repetitions.
3. In this exercise we will work a movement that we do not usually do and that will help us prevent hip problems. Spread on the mat face up and raise your legs to a 90 degree angle, flexing them. Then, it begins to make rotational movements slowly, until completing 15 circles to the right and many others in the opposite direction. Place your back properly on the mat and correct the position if you notice any pain in the area.
4. The medicine ball is a very useful tool for doing Pilates exercises on the floor. This activity that we plan for you is very beneficial to strengthen the abdomen and lumbar muscles. Sit on the floor with your legs slightly bent and you’re back straight. Raise your arms above your head with the ball in your hands. Then, turn your back while stretching your arms forward. You will see that you must be very strong, especially to return to the starting position. Do 15 repetitions.
5. To do this other exercise you will need a dumbbell and a fitball. Place the upper part of your body on the fitball, sideways, so that the arm and the trunk are supported, while the legs remain in the air, the feet being the only point of contact with the ground. With the other arm, hold the dumbbell and do elevations with slow movements, doing 20 repetitions with each side. You will work your balance and strengthen your lower body, back and arms muscles.