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Use this Pilates training at home to strengthen your core



The benefits of Pilates go far beyond hard core training. Pilates improves your posture, flexibility and resistance to injury. However, it really does provide a hard core training. If that's all you need from your Pilates session, you can be sure that these six exercises will do the work for Kate Burdett (head coach at Pilates's Raw Pilates studio).

1 The Hundred

"This exercise is a great warm-up exercise in which the blood is really pumped through the body," says Burdett. "The Hundred is not just a stomach exercise, but a breathing exercise as well.

" Lay your arms behind your back with your arms, then bend both knees so that you are in the table position and slowly raise your head , Take the neck and shoulders off the mat and reach forwards with your arms.

"Stretch your legs and hold the heels at 90 ° for a beginner version of the exercise, at 45 ° for an intermediate level, or 5 cm above the ground for advanced skiers.

"Pump your arms up and down vigorously, make short inhalations for five pumps through your nose and short exhalations for five pumps through your mouth. Your breath should deepen as you go. Repeat this ten times until you reach 1

00 breaths. Bring your knees back to the chest after completing.

2 Roll Up

"The goal of this exercise is to strengthen your core while stretching your spine," says Burdett.

"From the hundreds of straight exercise, stretch your legs on the mat, feet hunched and heels tightly together, lift your head and look at your toes, float your arms over your thighs and start following your spine to roll up and stretch your fingers as possible over your toes abdominal muscles to roll you back down.

"Exhale when your spine leaves the mat, inhale up in the movement and then exhale as your backbone rolls into the mat. This is the key to making sure you're in control Repeat this exercise six times and finish in a sitting position. "

3 Double leg kick

" The double leg kick stretches the chest, abdomen and hip flexor, "says Burdett can help improve the flexibility of your back, and this can be both I prevent injuries and maintain good posture. "

Begin to lay down with your arms.

"Kick your heels up to the ceiling and repeat this three times," says Burdett. "On the third kick, stretch your legs and stretch your arms, lift your chest, and look forward."

4 Leg Circle

"This exercise is fantastic for training your core muscles," says Burdett. "It strengthens your core and stretches your hips. Tight hips can cause pain and tension in the back, so the leg circle is ideal for relieving unwanted tension.

"Lay your arms behind your back with your arms. Stretch your right leg to the ceiling. Move your leg out ten times slowly to allow your pelvis to move freely. Lower your right leg to the floor and repeat the movement with your left leg. Circle your legs in the next set. Keep your pelvis calm for a challenge. Repeat this exercise six to eight times.

5 Plank Leg Lifting

"This exercise improves the stability of your core, spine and hips, strengthens your lower back while improving hip mobility," says Burdett.

"Start with a planking position with your hands right under your shoulders. Raise one leg as high as possible from the ground, but not beyond the shoulder level. Alternate lifting legs. Keep your torso, buttocks and quads engaged to avoid rocking your hips. Repeat this six to eight times. "

6 Scissor kick

" Lie on your back and slowly lift the top half off the floor, "says Burdett. "Stretch your right leg so that it is perpendicular to the ground. Put your hands behind your right leg, pull it towards your face and curl your head. Lift your left leg a few inches above the ground. Change your legs, pull your left leg in your direction and let your right leg hover above the ground. Change legs and repeat this ten times. "


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