10 Beginner Pilates Exercises You Can Do at Home

use single leg kicks to strengthen your hips and hamstrings, and extend your hip flexors and quadriceps.

1. lie on your back and support your forearm, with your shoulders aligned with your elbows and forearms parallel. Exhale, contract the abdomen and the back of both legs, keep the legs straight and toes pointing to the body.
3. bend the left knee, inhale, lift the lower leg off the mat, and pull it to the hip with two quick pulses. (& quot; but don't overstretch your legs, which can strain your lower back, & quot; Martin says.) Extend the legs again.
5. repeat 6 times for each leg. Tips for beginners: fold your arms and put your forehead on the back of your hand, and put your upper body on the mat.

   9. Single leg circles are a great way to strengthen the bottom of the basin and allow the hips and hamstrings to move freely, Martin said. &Use your transverse abdomen to stabilize your hips while moving your legs freely within your joints. Lie on your back with your arms next to your body. When you pull your right knee into your chest, exhale, inhale, and straighten your legs.

6. point your toes to the ceiling and bend your left ankle.
7. contract your core muscles and press your lower back into the mat. When exhaling, move your right leg across the midline of your body in an arc so that your leg is about one foot off the ground.
8. inhale at the bottom of the arc and bring the leg straight back to the starting position. Repeat six times for each leg. Tips for beginners: keep the upper limbs slightly bent or knees bent, and keep the legs flat on the floor.

   10. Rolling like a ball

   you will like the feeling of this sport because it massages your back muscles and helps improve your balance. When sitting, place your feet on the floor and gently circle your back.

10. grasp gently behind the knee and inhale as you roll back, keeping the distance between the knee and the torso constant.
12. inhale and lean back, stop to maintain hip balance. Try not to put your feet on the floor. Repeat for 6 times. Tips for beginners: don't go back. Just lift your feet off the mat and try hip balance.