3 Simple Pilates Moves to try at Home

Standing Options

Standing Heel-Lifts

Instructions: Standing in ‘V’ position with feet, legs turned out from the hip and heels together. Slowly lift heels up, hold, and slowly lower to the floor (Feet parallel if you have knee problems).

Reps: 5-10 (Tip: Work the gluteus and thighs and find better balance and control. Make sure body is upright and standing in proper posture).

Standing Knee-Bends

Instructions: Same standing ‘V’ position as above, bend the knees just over the toes and slowly straighten legs again (Feet parallel or do not do if you have knee restrictions).

Reps: 5-10 (Tip: Try to connect your whole ‘powerhouse’ as you do this such as gluteus, abdominals, inner-thighs. Make sure body is upright and standing in proper posture).

Standing Chest-Expansion

Instructions: Same standing ‘V’ position as above. Arms long by your side, palms facing the back. Press arms straight back as you breathe in, slowly turn head side to side, and breath out as you bring arms back to start position.

Reps: 4 (Tip: Focus on standing tall with the ‘powerhouse’ and keep chest open. Try to keep neck and shoulders relaxed as to not cause any tension. Do not push arms too far back behind you).

Although these are designed to be simple standing exercise guide before or during your Pilates journey, please do not continue with exercises if you experience pain or discomfort.

Exercises provided are only for people who do not have any pre-existing injuries or conditions. Please consult your health care practictioner and doctor for suitable referrals, or get in touch (<– hyperlink) with me to discuss for your needs. Try to perform all exercises with controlled movements and safety. After all, it’s a method of Control.