Pilates Basics and DIY: Shaping Exercises You Can Do at Home

Pilates basic movements

1. Drawing circles on one leg

Lie flat on a mat with your arms at your sides. Raise one leg and place the other leg straight or bent on the ground. Tighten your abdomen and keep your lower back pressed against the ground. Inhale as you circle your raised leg, and exhale as you return to the starting position. Do this 4-6 times in one direction, then switch to the opposite direction and circle 4-6 times.

2. One-leg handstand

Lie flat on a mat, lift your upper body, shoulders off the ground, straighten your left leg, bend your right leg, hold your right ankle with your right hand, and hold your right knee with your left hand. Take one breath and switch legs. Repeat the above movements, alternating sides 8-10 times. Note: Do not relax your upper body; keep your upper back off the ground.

3. Straighten both legs

Lie flat on a mat, lift your upper body, bring your knees to your chest, curl your body up, hug your knees with your hands, inhale and stretch your whole body, exhale and return to the starting position. Repeat 6-10 times.

4. Single-sided kick

Lie on your left side with your head, shoulders, and hips in a straight line. Slightly bring your legs forward, push off with your left toes and lift your heel. Lift your right leg to hip height, inhale as you extend your right leg back and squeeze your glutes, then exhale as you kick it forward twice. Repeat the exercise on your right side, doing 6-8 repetitions on each side.

5. Hand-supported push-up

In a push-up position, with your hands and feet fixed at a point on the ground, bend your legs, with your left leg in front and your right leg behind. Inhale as you lift yourself up with one arm, keeping your body straight in a line. Exhale as you slowly lower yourself down, then switch legs and repeat.

The above introduces some basic Pilates movements, which are relatively easy to master under the guidance of a professional instructor. Below are some Pilates exercises that you can do at home.

Pilates DIY

1. Upright Pilates

The entire exercise is performed while maintaining an upright posture. Stand with your feet hip-width apart. Extend your arms straight overhead, palms facing each other. Extend your right leg and raise it to a 45° angle with your left leg. Draw three circles clockwise with your right foot, keeping your hips balanced throughout. Then draw three circles counter-clockwise. After completing this, bring your right foot back to the ground, raise it to the right side, pointing your toes, and draw circles both clockwise and counter-clockwise. Repeat the same movements on the left side.

This exercise is a great way to tone your legs and glutes. At the same time, performing the movements while standing improves balance and agility.

2. Exercise ball ballet Pilates

This exercise is always done on a fitness ball.

Kneel on the floor with your right side against a large exercise ball. Extend your left leg to support your body, keeping your right leg kneeling in place. Place your right hand on the ball, bend your left arm, and place your left hand behind your head to support your neck. Bend to the side, trying to touch your left hip with your left elbow. When you can no longer reach it, return to the starting position. Repeat 8-12 times. Then switch sides.

This set of exercises is beneficial for shaping the muscles of the abdomen, hips, buttocks, and lower back. However, playing well with an exercise ball, which is not very stable, also requires good balance and coordination.

3. Elastic rope Pilates

You will need a resistance band to do this set of exercises.

Lie on your back on the floor with your legs straight and feet flexed upwards. Wrap the resistance band around the arches of your feet and hold the ends with your hands. Inhale deeply, trying to bring your navel towards your spine. Exhale deeply, contracting your biceps and lifting your hands towards your chest while simultaneously curling your back up little by little. Inhale deeply, then slowly exhale as you lie back down on the floor. Inhale deeply and lower your hands. Repeat these movements 5-10 times.

This exercise can strengthen your chest, back, and arm muscles, making you more slender.

4. Small ball Pilates

First, prepare a soft ball with a diameter of 20 to 30 centimeters.

Lie on your back on the floor with your palms down at your sides. Hold a ball between your ankles. Raise your legs until they are perpendicular to the ground. Slowly rotate your legs, drawing circles the size of a plate in the air, 10 times clockwise and 10 times counterclockwise, keeping your back straight while rotating your legs.

This set of exercises is good for reducing excess fat on the buttocks, hips, and outer thighs.

Precautions for Pilates Practice

Venue and attire

Pilates practice spaces are quite flexible; there's no need to deliberately choose or create a space. You can practice with just a mat or even on the floor.

When practicing, it is best to wear loose and comfortable clothes and take off your shoes and socks, because the exercises are basically done on the mat.

Practice time and movements

Early morning, before breakfast, is the best time to exercise.

Beginners should practice 3-4 times a week, adjusting the frequency of each movement according to their own situation.

Dietary guidelines for Pilates

It's best to avoid eating for two hours before exercising. Most Pilates movements require the abdominal muscles to actively engage, stabilize, or assist in completing the movements. Eating too much before exercising can impair the abdominal muscles' ability to function and may even cause discomfort such as bloating. Many Pilates movements involve rolling or leg raises, which can exacerbate this discomfort. Over time, this can even lead to stomach prolapse.

Do not eat for two hours after training. Because the body's metabolism is very fast after training, and absorption is also faster than usual, which is called superabsorption, eating too much during this period will lead to weight gain.

You can drink water during practice, but drink less and drink slowly. Don't drink water that is too cold, as this will stimulate your heart and increase the burden on your body.

Practitioners do not need to shower before practicing Pilates in the morning; the timing of showering is up to the practitioner's convenience. If a hot shower is desired after practice, it should be done 15 minutes later. Showering can increase a sense of relaxation, which can enhance the effectiveness of certain exercises. Therefore, many people choose to shower before practice to achieve harmony between body and mind, allowing the body to benefit from the exercise without causing injury.

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