6 Pilates exercises to stay active on vacation –

During the vacation period, Pilates exercises come as the ideal ally, as they require little time, are complete and work the entire body in an integral and individualized way.

“It is common and part of the process of relaxing on vacation to reduce the intensity of the exercises a little, but the important thing is that you stay active at least three times a week, it is ideal to set aside 30 minutes to dedicate yourself to doing some exercise”guides José Araújoteacher of Pure Pilates.

When you stay active during the holidays, endorphins (the feel-good hormone) will be present, bringing more vitality to carry out other tasks, and maintaining balance in your body.

Josi indicates some Pilates exercises that will help you without breaking the routine. These movements will contemplate strength, mobility, flexibility and movements in several planes for the spine. Include them in your daily life and enjoy your vacation away from pain and discomfort!

1

Double Leg Stretch

Abdominal strengthening exercise: Lying on your back with your shoulders and shoulder blades elevated off the ground, knees flexed at 90 and arms extended with hands at knee height, bring your arms above your head and legs forward, extending them. Without moving the trunk.

– (Josi/Disclosure)

– (Josi/Disclosure)

two

Single Straight Stretch (One Leg Stretch)

Lying on your back, shoulders and scapulae off the ground, chin towards your chest, lift one leg up and hold it by the ankle keeping it extended, while the other is parallel to the ground. Slightly switch legs without moving your torso.

– (Josi/Disclosure)

– (Josi/Disclosure)

3

Criss Cross (Cross)

Lying on your back with your shoulders and shoulder blades off the floor, bend one knee towards your chest and rotate your torso towards your chest, while the other leg is extended parallel to the floor. The purpose of this exercise is to strengthen the rectus abdominis, internal and external obliques.

– (Josi/Disclosure)

– (Josi/Disclosure)

4

Leg Pull Front

In a six-support position, aligned spine and stabilized scapulae, bring the arm up to ear height and the contralateral leg up to hip height, return to the starting position and repeat the procedure on the other side.

Attention: make sure that the column does not move during the movement.

– (Josi/Disclosure)

– (Josi/Disclosure)

5

Double Leg Kicks

Lying prone, arms extended above the head and legs extended. Raise your head in line with your spine and simultaneously raise both arms in line with your ears and both legs in line with your hips.

– (Josi/Disclosure)

– (Josi/Disclosure)

6

Side Kicks: Front And Back (Up And Down Side Kick)

Lying on your side in a straight line, lower arm bent under your head, keep your lower leg extended and resting on the ground and your upper leg aligned with your hips.

Maintaining a physical exercise routine during the holidays is very challenging, but when you can count on family support it becomes totally motivating, so include exercises that give pleasure, do them out of necessity and not out of obligation. The important thing is to always keep the body consciously in motion, so riding a bike, playing ball, swimming or even playing with children, for example, in addition to being different modalities from what you are used to doing, it becomes very pleasurable and with good memories. Walks, jogs, sit-ups at home, arm and leg exercises you already know, jumping rope, hiking, going up and down stairs (avoiding the elevator), are exercises that you can easily include on your vacation days.

– (Josi/Disclosure)

– (Josi/Disclosure)