5 pilates exercises to do at home –

In times of pandemic and social confinement, the practice of physical exercises can be a great alternative to distract the mind — and still strengthen the muscles and strength. Immunity. However, it is necessary to pay attention to the limits of the body. After all, exaggerating the dose of training can have the opposite effect and leave the body more fragile and susceptible to the appearance of diseases. For those who want to try something new or haven’t worked out for a long time, pilates exercises They are great.

“Pilates is considered method of prevention, as it acts in the development of body stability, in addition to improving breathingflexibility, fix the postureprevent injuries and increase self-esteem”, explains the instructor Dalmara Coutinho, from MetaLife (@metalifepilates) — South American leader in the exercise equipment segment. Therefore, she prepared 5 exercises that can be done at home. Check out:

1 – Flexion and extension of elbows

– (MetaLife Pilates/Disclosure)

How to make: Sit down and support your body weight on your hamstrings (lower parts of your butt). Keep your hips and shoulders lined up and place an elastic bandana on the back (so that it hugs the shoulder blades). Elbows should be bent, wrists in a neutral position and hands holding the bandana. Imagine your sitting bones anchored to the floor and your head as if it were being pulled towards the ceiling, remember that your forehead should be in front of your chin.

Inhale, preparing the movement. Exhale and extend your elbows, keeping your shoulder blades stabilized. Inhale again and return.

Tip: You can put more tension on the elastic headband. The important thing in this exercise is to maintain the stabilization of the scapulae and shoulders.

2 – Spine Stretching

– (MetaLife Pilates/Disclosure)

How to make: Sit down and support your body weight on your hamstrings (lower parts of your butt). Keep your legs extended and open to the width of your hip. Grow the heels away.

Keep your hips and shoulders in line and place an elastic bandana on your back so that it hugs your shoulder blades. Shoulders should be in a neutral position, elbows bent, wrists and hands in line. Imagine your sitting bones anchored to the floor and your head as if it is being pulled up to the ceiling; remember that your forehead should be in front of your chin.

Inhale, and when you release the air, start the downward movement. Take the chin to chest and flex the spine forward. Inhale again, returning to the starting position.

Tip: Avoid bringing your arms down (towards your feet): grow forward.

3 – Abdominal work with leg extension

– (MetaLife Pilates/Disclosure)

How to make: lying on stomach up, lift your right leg and then your left and get into the table top position (legs bent). Raise your arms, but keep your shoulders, elbows, wrists and hands in a neutral position. Hold a bandana between your hands, maintaining light pressure.

Inhale, and as you exhale, extend your right leg while lowering your arms. Inhale again and return to the starting position. Repeat the same movement with the left leg. Do 5 times on each side.

Tip: Let your breathing flow, allowing air to flow in and out of your lungs. Avoid holding your breath.

4 – Mermaid

– (MetaLife Pilates/Disclosure)

How to make: Sit with your legs positioned in “Z” (one in front and one behind). It is important to keep the buttocks in floor. Grow the top of your head toward the ceiling (as if a string is pulling you up), keep your shoulder blades and shoulders stabilized, and grab an overball with your fingers. Inhale, and as you exhale, slowly bend your torso to the side. Stay in this position for a while and then exhale, returning to the starting position.

Tip: Always keep your spine erect. The arm must be raised when you flex the column to the side, and needs to be kept in the same direction as the ears. Keep your shoulders relaxed.

5 – Fitball

– (MetaLife Pilates/Disclosure)

This exercise challenges the balance. So keep your abs tight during the movement.

How to make: Start the exercise facing the ball. Inhale and roll forward. Keep your glutes and hamstrings active, exhale and sink your glutes. Inhale again and, as you exhale, return to the starting position. Repeat 8 times.

Tip: When going down, avoid rolling on the ball: keep your feet well positioned and walk forward. Do this exercise on a non-slippery surface.