Pilates: top 3 exercises!

As in every discipline, there are “Top” and “Flop” exercises. Top” exercises are generally very popular for their ease of use. The “Flop” exercises are the ones where you need a baccalaureate plus 10 in Pilates to understand how it works. So MB Studio Pilates has come up with 5 exercises you’ll love to reproduce at home or in the gym.

It’s not easy to get started with Pilates. These laborious exercises are sometimes difficult to understand and therefore to reproduce. To find out whether the exercise has been correctly reproduced, all you have to do is ask yourself two questions: Am I in pain? And do I feel bad? If the answer to these two questions is yes, you’re on the wrong track and it’s time to be coached by specialized instructors.

However, there are a few exercises that are not only easy to reproduce, but will also make you want to sign up for Pilates classes in Geneva as soon as possible.

Pilates exercise: The hundred

Lie on your back, bring your arms to your sides, align your shoulders with your hips, bring your knees to your chest, bend your legs at 90°, then place your calves parallel to the floor.

Without arching your back or pulling in your stomach too much, roll up your upper body. Then beat with your arms for 5 beats on the inhale and 5 beats on the exhale. As the series progress, move your legs away from the center of your body, until your legs are fully extended at the end of the series. Repeat 100 (hundred) times (10 breaths = 10 beats).

Pilates exercise: the double leg stretch

On the mat, lie on your back (keeping your back glued to the mat throughout the exercise), legs bent towards your chest, fingertips on your ankles.

Roll up your upper body while looking at your navel, then stretch your arms and legs towards the ceiling as you inhale. Then bring your knees up to your chest and lower your arms to your sides as you exhale. The exercise consists in coordinating gestures and breathing. Repeat this exercise 10 times if you manage not to lift your back.

Pilates exercise: Spine Stretch forward

This exercise requires you to be seated, open your legs at hip level, flex your feet, stretch your arms out in front of you parallel to your legs.

Without arching your back or raising your shoulders, lengthen your spine as you inhale, then curl your upper and middle back as you exhale. Take care not to touch your thighs with your belly and repeat this exercise 10 times.