Pilates exercises are the best exercise to strengthen your body, regulate your breathing and protect yourself from injuries! Before you start, remember that breathing plays a very important role in PILATES. You need to breathe in through the nose and out through the mouth. Exhalation always occurs at the moment when exercise requires the most intense tightening. In each repetition you need to do one inhalation and one exhalation which will be slow and calm as the speed of the exercises.
Seated turn
Sit on the mattress with your back straight and open your arms to the side at shoulder height. Spread your legs slightly wider than your shoulders, soles facing up. Take a deep breath and twist your waist to the left with your arms outstretched, until the right hand rests on the outside of the left leg and they form a diagonal. As you twist you exhale. Do 3 sets of 10 reps.
Crunches
Lie on your back with your legs together and stretched out. Raise your legs a few centimeters as stretched as they are and at the same time your head with outstretched arms in front. And return to your original position. Don't forget to take breaths. Do 2 to 5 sets of 10 repetitions.
Collect - Spread
Lie down and hug your knees in front of your chest, elbows up. Then stretch your legs and arms up and try to return to your original position. Do 10 reps.
Slope
lie down with your legs bent tightly in the air in front of your chest and your hands behind your slightly raised head. While inhaling slowly twist your body to the left until your right elbow touches the left knee. Your right leg should be stretched forward and a few inches above the floor. Do the same for the other side. Do 7 reps on each side.
Walking circles
Lie with your waist up and your legs stretched over your head, while your arms are down straight. Turn your legs to the right, stretched, then forward and finally to the left forming a circle. Do 7 reps.
Lateral stretch
sit on your side with your legs slightly bent and your arm outstretched to support your body. Then, try to support your heels and your hand to raise your body diagonally in a straight line, then bring your hand to touch the leg. Return to the starting position and repeat 4 more times.
Swimming
Lie on your face and pretend you are swimming with your arms and legs outstretched and without your chest touching the floor. Measures slowly to 15 and stop.