Pilates is an exercise routine that may help people o gain flexibility and strength especially in areas around the legs, hips, back and arms. Pilate exercises are focused upon the spinal and the pelvic alignment.
Both men and women perform Pilate exercises. The Pilate system of exercises ranges from simple beginner level practices to difficult level exercise routines. Given in the following lines are a few Pilates exercises for women which can be referred to by any person looking for help.
Women take up Pilate exercises for lean legs and taut tummies.
The Ballerina arms exercise is one of the simple Pilate workouts which are responsible for making a difference to way in walking and sitting with a longated spine. In this exercise, women should sit cross legged and straighten the spine. The next step is to bend the elbows at a 90 degree angle and take the arms back.
Follow this by taking the arms down so that the shoulder blades slide down the spine. Then raise the bent arms above the head and get back to your original position.
The next Pilate exercise is the roll up.
In this exercise, women must lie on their back with legs straight and arms stretched above the head with the shoulders down. Keep your back flat on the floor and lift your arms towards the ceiling while breathing in.
slowly roll out while letting the breath out. Repeat the process a few times to get a taut stomach.
Mermaid with a ball is another effective way to achieve lean legs and a flat tummy.
In this workout, bend your left leg in front of you while bending the right one behind you.
Put the left hand over the ball while extend the right hand. Roll the ball out till as far as you do not lose hold of it and hold this posture for a few seconds.