Pilates- The Ultimate Guide To Being In Shape

In this growing era of competition, there exists no place where competition does not prevail, either it be studies, career prospects or health. From easy exercises to spending hours in the gym people are ready to work so that they can look fit. Pilates is a set of exercises which is trending these days among the youth. It was introduced by Joseph pilates in the 20th century. Here are the 12 set of complete pilates:

1. Leg circle:

In this one, you have to lie on your back with your face up and palms down, then bend your left knee and rest your foot on the floor. Extend your right leg in perpendicular position and then start making circles slowly. Repeat the same with other leg too.

2 . The one hundred:

Lie down on your back with your face up, then lift your both legs up at halfway. Now curl up your head a bit and start pumping your arms counting to 5 both while exhaling and inhaling.

Repeat this complete procedure 10 times.

3. Single Leg stretch:

Lie on your back with your face curled up, then bring your knees towards your chest. Now extend one leg at a time and keep repeating this alternatively with both your legs.

4. Criss-Cross:

Lie on your back and bring your both legs towards your chest with your face curled up a bit, place your hands on the back of your head , keeping elbows wide. Now bring your left leg shoulder towards your right knee and the vice versa.

5. Double leg stretch:

Lie face up and bring your knees towards your chest. Place your hands on knees . Now extend your legs in front as your arms reach overhead. Repeat this atleast 10 times.

6. Scissor Kick:

Lie on your back , curl up your head a little bit. Now bring your left leg towards your chest without bending it, use your both hands to hold your leg for a while and then release it. Do the same with your right leg also.

7. Teaser:

Lie face up, now bend your knees towards your hip and also lift your feet. Extend your legs straight and let your arms reach your feet, also lift your head and shoulders off and create a V shape with this complete posture. Breath for 5 seconds and then lie straight again , repeat this process 5 times.

8. Pendulum:

This is quite easy and does not take much efforts. All you have to do is lie face up keeping your arms extended to your sides. Now bend your knees over your hips and lift your feet a bit. Let both knees fall to the right and keep repeating this procedure.

9. Plank leg lift:

Start with a plank keeping your hands under your shoulders , now alternatively lift your legs and repeat it for 60 seconds.

10. Plank Rock:

Start with high plank with hands under the shoulders . Now move your whole body forward towards hand first and then backward towards heels. This also has to be repeated for 60 seconds.

11. Slow motion mountain climber:

Start with high plank keeping your hands under your shoulders. Now bring one knee towards your chest at a time and vice versa.

12.Hip dip:

Start with side plank keeping your right hand under your right shoulder and left foot on top of the right foot. Now move your hips down and then lift it back up. Repeat 10 times and then switch towards another side.