Pilates for BeginnersPosted: Oct 18 in Weight Loss Blog by Staff
Considering weight loss surgery in Naples? Bariatric obesity surgery is a life-changing decision. Both before your surgery and afterward as you are dropping weight, you will need to follow your doctor’s directions for healthy eating and exercise to help shed the weight and also to maintain your weight loss once you reach your goals. Pilates can be a great place to start.
Pilates is a series of fairly simple exercises with powerful fitness benefits. Pilates focuses on strengthening and toning your core. When you lose weight quickly, you may find that you have problems with loose skin. By exercising and toning your muscles, you can prevent or at least minimize this issue. If you are new to fitness, you may find a Pilates class at a gym to be too challenging. To prevent injury, start slow with these simple mat exercises for beginners.
Beginning Pilates Mat Exercises
- Pelvic Curl — Lie flat on the mat, with knees bent. Your feet should be hip-width apart and flat on the floor. Keeping your spine neutral and your arms alongside your body, use your abdominal muscles to slowly lift your lower back off the floor while exhaling. Lift until your hips and torso are off the mat. With controlled movement, lower back to the floor.
- Leg Circles — From the same position, extend your legs out in front of you with your arms extended to make a T-shape. Pull your left knee in, then extend your leg upward, pressing your heel toward the ceiling. Circle your leg around, taking care that your hips don’t move. Lower your leg then repeat up to 10 times. Repeat this exercise with both legs.
- Back Extension — Lie on your belly with your head down. You legs should be straight with your feet flexed and your arms should be against your side, with your palms pressing against your outer thighs. While exhaling, slowly lift your head and upper torso off the mat. While lifted, extend your arms to make a T-shape. Return your arms and lower yourself, in a controlled manner.
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