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5 Pilates Exercises to Improve Balance and Flexibility

by mohitpatil_12
5 Pilates Exercises to Improve Balance and Flexibility

Flexibility and balance are essential to staying healthy, but achieving both can be challenging with the constant demands of work, school, and life in general. Luckily, incorporating just 5 minutes of pilates exercise into your daily routine can help you improve both balance and flexibility without adding much time to your day. Try these 5 Forestville Pilates exercises to improve your balance and flexibility now!

1) The Chair Pose

This basic pose, which is also called Utkatasana, builds balance by engaging your core muscles. It also stretches your hips, hamstrings, glutes and calves.

utkatasana pose

To get into it: Stand tall with your feet together. Place one hand on a wall for support or hold onto a chair for balance. Lean forward slightly from your hips until you feel a stretch in your quadriceps in your front thigh, and in both ankles. Do not round or arch your back. Hold for five breaths (or as long as comfortable). Repeat three times on each side.

2) The Bridge Pose

The bridge pose is a great full-body stretch that also increases hip flexibility. To do it, lay flat on your back with your arms by your sides, knees bent and feet flat on the floor.

bridge pose

Push through your heels, contract your abdominal muscles, squeeze your glutes and lift your hips up toward the ceiling, so you form a straight line from head to toe. Inhale as you lift; exhale as you lower. Do 3 sets of 10 reps.

3) The Knee-to-chest Pose

The Knee-to-chest Pose can improve balance, flexibility, and muscle strength in your abs, obliques, quadriceps, hips, back and chest. It’s a perfect pose for those just beginning their forrestville pilates journey. The more you practice it, though—even if you’re an advanced student—the more effective it becomes.

knee to chest pose

Kneel on your mat with your right leg behind you. Reach forward with both hands until they’re just in front of your right knee; let them rest there as you bend over into a deep lunge position.

4) The Single Leg Stretch

The single-leg stretch is a great exercise that forces you to focus on your balance, core strength, flexibility, and control. You can perform it in a few different ways; we recommend starting on one side while holding onto something for support.

 The Single Leg Stretch

Keep your body straight and slowly lower yourself until you feel a small but noticeable burn in your hip flexor muscles. Return back up slowly as well. While still holding onto something for support, try performing two or three sets of ten of these with each leg.

Read more: 7 Natural Ways to Reduce Knee Pain

5) The Lateral Lunge

This type of exercise improves your hip flexibility, which is crucial for maintaining a healthy lower back. Start in a standing position with your feet slightly wider than shoulder-width apart. Step your right foot out to about 3 feet from your body, keeping your left leg straight but with your knee bent.

lateral lunge pose

Lower yourself down towards that right leg as far as you can without letting your back arch, pause for a moment, then push yourself back up. Repeat on the other side, then continue alternating between both sides until all reps are complete.

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