Staying mobile during Ramadan with Pilates stretches is healthy. While your workout might not be as intense for the month, stretching and working the abdominal and back is necessary to staying supple and prevention of injury in any movement you do – simply taking heavy food trays out of the oven is an example to avoid strain. Posture is the alignment of our skeleton within the body and Pilates teaches us how to consciously discover our natural or neutral alignment throughout the body. Given enough practice, we transfer these experiences so our everyday life so that our alignment is now subconscious. So without further ado, here are some great pilates exercises to practice at home recommended by The Hundred Pilates in Dubai.
Neck Stretch
Stretches are an integral part of any Pilates routine and should be performed as part of your warm-up. One easy stretch that can help to lengthen tight neck muscles and ease tension is the neck stretch. According to Allan Menezes, founder of the Pilates Institute Australasia and author of “The Complete Guide to Joseph H. Pilates’ Techniques of Physical Conditioning,” the neck stretch should feel mild in your neck, and you should stop immediately if you feel any discomfort. Sit in a chair with your feet hip width apart. Holding on to the side of the chair with your right hand, lean your neck over to your left side, trying to bring your left ear toward your left shoulder. Hold for a few breaths, then repeat on the opposite side.
The Roll-Up
The roll-up is a beneficial Pilates exercise for strengthening your core muscles and toning your abdominal area. This exercise is more effective than standard crunches because you use a fuller range of motion. To perform the roll-up, lie on your back with your legs straight on the floor and your arms above your head. Inhale as you extend your arms upward toward the ceiling; then gradually roll your upper body off the floor, ending with your arms pointing straight in front of you. Roll down slowly and repeat 10 times.
The Hundred
The hundred can help to tone your abs and thighs. It is one of the core exercises in most Pilates programs. The hundred is performed while lying on your back, with your legs bent and your arms by your sides. Lift your legs off the floor, keeping them bent. Curl your head and shoulders up, keeping your lower back pressed into the floor. Contract your abs, pulling them in toward your spine. Pump your arms up and down by your sides, keeping your arms straight and making a small, controlled motion of no more than 6 inches. Breathe in for five arm pumps and exhale for five more. Perform 100 arm pumps.
Single Leg Circle
The single leg circle helps to isolate your adductor muscle, located on the side of your thigh, and mobilizes the hip joint. It also helps to tone your abs and thighs and stretches your hamstrings. To perform the single leg circle, lie on your back with your legs straight and your arms by your sides. Extend your right leg in the air at about a 45-degree angle from the floor with your hip rotated outward, keeping your left leg on the floor. Inhale and make a small circular motion with your right leg, as though you are outlining a circle on the ceiling. Perform five clockwise circles, then five counterclockwise circles. Repeat on the opposite leg.
