Strengthen core muscles with floor pilates, know how they are different from normal pilates

Are you looking for a fun and effective way to lose weight and strengthen your core? So floor pilates exercise can prove to be a great option for you! Pilates are a highly effective exercise, which is known for strength, flexibility and its ability to improve currency. The beauty of floor pilates exercise is that you do not need any fancy equipment, just a matte is enough!

Whether you are starting it or experienced, these pilates exercise can help you get a strong, more stable core and also help you in weight loss (floor pilates vs pilates). So, are you ready to challenge yourself? Let’s know about some special pilates exercises.

What is floor pilates?

Floor pilates are a kind of exercise on mats without using special equipment such as machines or resistance bands. This helps to strengthen your core, improve flexibility and tone the muscles with slow, controlled antics. There are some normal exercises such as leg lifts, bridges and hibs.

In fact, the main difference between floor pilates and regular pilates is that equipments such as reformers are used to add resistance to regular pilates. Floor pilates are more accessible and can be done anywhere. Thus it becomes a good option for beginners or any person who wants to do light, low -effect workouts. Both its methods improve currency and balance.

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Know the health benefits of floor pilates (Floor Pilates vs Pilates)

Floor pilates are a low -effect exercise, which targets the strength, flexibility and proper posture of the core. It helps to increase muscle tone, reduce stress and improve balance. For weight loss, exercising pilates can help in the development of muscles and promote metabolism, as mentioned by Frontiers in Physiology. Its focus on the strength of the core helps improve currency and stability. The thing that makes floor pilates unique is a combination of mental breathing with controlled movements, which provides the entire body workout which is both challenging and enjoyable. To avail these benefits of these benefits, you can try a variety of floor pilates exercise.

Floor Pilates Exercise

To lose weight at home and strengthen your core muscles, include these 11 floor pilates exercises in your daily fitness routine:

1. Shoulder Bridge

Lay on your back by bending the knees and placing the feet flat on the mat, separate from the width of the hip.
Activate your core and raise your hips upwards, create a straight line from your shoulders to your knees.
Wait for a while, squege your glutes and hamstrings.
Gently bring your hips back to the floor and repeat it back.

2. Tow Taps

To do this floor pilates exercise, bend your knees at 90 degrees and lie down on the back.
Activate your core and place your lower back on the mat.
Keep the foot bend, slowly bring one leg down to tap on the mat.
Bring the leg back to the initial position and repeat with the other leg.

3. The Hundred

Lie on your back by beating your knees and placing the feet in tabletop positions.
Raise your head, neck and shoulders above the mat and spread your arms directly next to your side.
Breathe in five times and leave out breath five times and start moving your arms up and down.
Continue this breathing pattern to 100 breaths.

4. Roll-up and roll-over

To do this floor pilates exercise, spread your arms upwards and lie down on your back.
Gently raise your head and upper body upwards from the mat and move it to your toes.
After reaching your toes, slowly roll your spine back to the mat.
For roll-over, raise your feet up and bring them back to the initial position.

5. One-leg circle

First of all lie down on your back, spread one leg straight towards the roof and keep the other leg flat on the mat.
Keep your hips stable and activate your core.
Using your leg, make small circles in the air, keeping the rest of your body stable.
Complete many circles, then change the direction and repeat it with the other leg.

6. Double leg stretch

Lie on your back, bring your knees towards your chest and put your hands on your knees and do this floor pilates exercise.
Activate your core and spread your hands and feet away from your body while exhaling.
Breathing, bring your hands and feet back to the initial position.
Repeat this movement back while maintaining strong core and controlled speed.

7. Swan

Lie your hands under your shoulders and bend your elbow and lie down on your stomach.
Pharmas your palms on the mat and raise your chest and head upwards, then spread your spine.
Keep the elbow closer to your body and activate your back muscles while getting up.
Wait for a while, then bring your chest back to the mat.

8. Sitting Spine Stretch

To perform this floor pillats exercise, sit up your feet directly and bend your feet.
Spread your arms directly at the height of the shoulder in front of you.
Exhale and rotate your spine forward, then move your head towards your knees.
Breathing in, come back to normal.

9. Planck leg lift

Keeping your body in a straight line from head to heel, come into the plank position.
Activate your core and keep your body stable and lift one leg upwards from the mat.
Remove the leg and repeat it with the other leg.
Keeping a strong plank position throughout the time, keep rotating the feet in turn.

10. Bird-Dog Crunch

Start in tabletop position on your hands and knees, under the wrist shoulders and the knee under the hips.
Spread one hand directly in front of you, as well as spread the opposite leg directly behind you.
Activate your core and bring your elbow and knee to each other, crunching.
Spread the hands and legs backwards, then repeat it from the other side.

If these exercises are done regularly, then these floor pilates exercise can help you achieve a strong core and healthy weight.

Also read: Do these 6 exercises at home to make muscles, will not need gym or any instrument