Find out the 8 essential mat Pilates exercises you can do in the comfort of your own home. Low-impact yet highly effective workouts like Pilates can be a great way to strengthen different parts of your body and build a foundation for your movement routines. Mat Pilates is especially effective for easing yourself into the thick of things.
What Is Mat Pilates?
About 11.86 million people did Pilates training in the U.S. in 2023, and Mat Pilates is just one type of exercise that falls under that category. It focuses on strengthening and lengthening both your core and limbs. Trying out different types of Pilates can introduce you to a structured routine and help you get started on your fitness journey.
Best Mat Pilates Exercises
The beauty of Mat Pilates is that you can skip learning about reformers, ladder barrels or any other Pilates machines. The exercise mat is more than enough to get you started with training. Follow the suggestions below and gauge what you feel comfortable doing.
1. Shoulder Bridge
The shoulder bridge is a great warm up exercise. After all, a strong back is paramount for good posture, injury protection, athletic performance and more.
You can perform this by lying on your back, knees bent, while your feet are planted flat. Extend your arms straight on the floor before squeezing the glutes and lifting your hips. Take it slow and breathe.
2. Roll Back
Sit on the mat with your legs closed yet extended in front of you. To perform the roll back, slowly ease your back to go flat on the floor. Relax as your belly drops down.
This movement conditions you to have better control over your abdominal muscles, spine and shoulders. If this exercise feels too difficult, you can swap it out for a half rollback. The same motion applies, though your knees are more bent this time.
3. Thigh Stretch
Kneel down on the mat and try to keep your body straight. Once you’re comfortable, start moving your body back by at least 45 degrees or so. You should feel the hinge working on your glutes and abs. Make sure the knees and feet are still in the same position. After a few seconds, you can go back to the starting position.
4. Piriformis Stretch
The piriformis stretch is ideal for beginners who may have a little back pain. Start by lying on your back with your legs bent on the mat. Pull one leg at a time up to your chest. Make sure you move it toward the opposite shoulder rather than the parallel one to really free up your back muscles.
5. The Hundred
Move to working your core with the “hundred” workout. Start by lying on your back, this time with your two legs in a tabletop position. The knees should be aligned with the hips, and you should hold your balance. From there, slowly hover up your arms and squeeze your belly. Try to keep the stance as stable as possible for a few minutes.
6. Toe Taps
Toe taps can help you strengthen your abs while improving your leg movement. Start by lying on your back and bringing the legs into a tabletop position. You want to work on lowering one foot at a time and tapping your toes to the floor. on the floor. Once accomplished, bring your leg and foot back to the 45-degree angle.
7. Bird Dog Exercise
The bird dog exercise has you kneel on the mat while your hands are placed on the floor. Extend and straighten your left leg and right hand slowly. Some people make the mistake of slouching during the exercise, but it’s important to make your spine as neutral as possible.
Once you’ve held that position, gently lower your arms and legs back. Do the right leg and left hand this time, ensuring your shoulders and knees are parallel to the floor.
8. Cat and Cow
The cat and cow move can help you cool down from the bird-dog exercise. It’s also a good way to warm up the spine before exercise.
Staying in the same starting stance, relax your back and arms. From there, tuck your chin down as you slowly arch your back. This form mimics a cat stretching. Then, slowly transition the spine to arch your back, looking forward. This is the cow position. Repeat this flow a few times, making sure you breathe during every shift.
Mat Pilates Exercise Demos
Work on Your Form and Strength
Mat Pilates exercises are a great way to build a beginner’s routine you can stick with while exploring your style. Invest your time and effort into learning these movements and how to improve your form. The fitness results will surely follow!
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