When you aren’t in the mood to leave your apartment but still want to get a good workout in, Pilates may be a good choice for you. Created by Joseph Pilates as a way to rehabilitate World War I veterans from injury, Pilates can provide a complete workout that emphasizes the connection between body and mind. The movements used in Pilates will help you to build a strong core, increase flexibility, and tone your body, while also improving your posture. You don’t need any equipment other than a mat, as you’ll use your own body weight to gain strength and build muscle. This makes it an especially good choice for apartment dwellers who don’t have a lot of room at home to workout or store bulky exercise gear. Here are a few beginner Pilates moves you can do in your apartment.
Glute Bridges
This exercise with strengthens your glute muscles as well as your thighs. Begin lying face up on your mat. Bend your knees and keep your feet flat on the floor with your arms at your sides. Push up through your heels and raise your hips up off the ground until there is a straight line between your shoulders, hips, and knees. Hold for a few seconds while engaging your glutes, then lower your hips back to the ground and repeat 10-15 times.
Side Leg Raises
This exercise will tone your abs and glute muscles. Start by laying on your left side in a straight line, then slightly bend your legs at the knees to create a “banana shape” with your body. You can support your head with your left hand and keep your other arm relaxed at your side. Bend your left leg at the knee for support. When you’ve settled into the position, begin raising your right leg up as far as you can while engaging your core and glute muscles. Do this slowly, and don’t use any momentum; try to focus on targeting the muscles you’re working. Slowly lower your leg back down but don’t let your leg reach the ground, and repeat 10-15 times. Next, do the same exercise routine on your right side.
Heel Beats
Begin lying face down on your mat. Place your forehand on top of your hands, keep your legs together, and straighten your body so that it’s in a line. Next, use your ab muscles and lift your legs up off your mat while keeping your heels tightly pressed together. Slightly turn your legs out, then quickly tap your heels together and apart before lowing your legs back down. Be sure to engage your core the entire time. Repeat 10-15 times.
