Generally, most Pilates exercises focus on the back, as your spine is the foundation on which your whole body structure is balanced. A strong and supple back allows for good posture. The following exercises are all done lying on your front in neutral position. Each exercise mobilises the muscles of the back and abdomen and can be repeated 5-7 times depending upon your comfort level. You can spend around 5-10 minutes doing these exercises.
Pelvic Tilt
Lie on your front in neutral position. Your head should be resting on your hands and your legs should be hip distance apart. Inhale deeply to expand your rib cage. While exhaling, slowly tilt the pelvis towards the navel so that the pubic bone pushes into the floor. As you inhale, release the muscles and return to normal. This exercise will lengthen your spine and strengthen your abdominal muscles.
Single Leg Lift
Lie on your front in neutral with your forehead resting on the back of your hands. Keep your feet hip distance apart. Your pubic bone should be touching the floor. Inhale to start the exercise. While exhaling, lift your navel off the floor and lift your right leg up, keeping your hipbones in contact with the floor. Lower your leg as you inhale. This exercise will strengthen the lower back and firm up your buns.
Chest Floating
Lie on your front in neutral with your arms at your sides. Your nose should touch the floor. Inhale to start. Exhale, lengthen your arms, tighten your abdominal muscles and lift your head off the floor by pulling your shoulders away from your head. Lift your chest off the floor. As you exhale, lower your body to its original position, keeping your arms lengthened. throughout the exercise. This exercise helps balance the back and abdominal muscles and strengthens the back.
Chest Floating with Lateral Rotation
Lie on your front in neutral with your arms at your sides. Your nose should touch the floor. Inhale to start. Exhale and while exhaling, lengthen your arms, tighten your abdominal muscles and lift your head off the floor by pulling your shoulders away from your head. Lift your chest off the floor. Inhale while holding this position. Exhale and while exhaling tilt your body to the right so that your right shoulder comes closer to your hip. Inhale as you come back to the straight position. Exhale as you tilt towards the left. Exhale as you come back to the normal position. Exhale as you lower your chest. This exercise strengthens the muscles of your obliques and latissimus dorsi (lats).
