As yoga, pilates is a method that benefits the body in different ways. By practicing it regularly, you may notice the improvement in your posture, your mood along the day, as well as breathing, as it is relaxing and relieves anxiety. Moreover, it has the ability to prevent and relieve back pain and to strengthen the inner muscles as well. The weekly exercise practice also activates the women muscles, which strengthens the pelvic floor and ultimately prevent urinary incontinence.

There are some ways to doing the practice; two of them are with the equipment in the gym and ground, with simple accessories. The rush of daily life and the lack of money often do not allow people to do this kind of exercises in specific or prepared places. What many people do not know is that with simple home appliances it is possible to develop movements and improve them even more.

Exercise mat

The mat is one of the essential tools for performing physical activities. It is responsible for decreasing the body’s impact with the floor, assists in the improvement of the proposed postures and prevent pain during the practice. However, you must be aware of the type you want to buy. The indicated is a size greater than your body that supports your weight. A bad mat may compromise the spine and cause serious injury.

Another important tip is to clean the mat. Once it is used, clean it with an antiseptic, as sweat and the bare feet on it may contribute to bacteria accumulation.

Cushion

The cushion serves to replace the ball, better known as fit ball in Pilates. However, it should not be too large, as it may reduce the postures amplitude. It may even be used in movements like half roll back, half rolling back, as it gives the necessary support to the spine.

Chair

The chair is another accessory that may be used in pilates. The exercises performed in the chair contribute to the body strength increase. To have a good performance and to get complete and perfect movements, you need to sit on the chair, with lengthened spine, not using the chair’s backrest. This is to use the muscles strength in the postures control.

PET bottle with water

Another great ally for home exercises is the PET bottle. It is a good replacement of the weights used in gyms. The ideal is to start the exercises with water only inside it, since through the practice development you may control the weight with other materials such as sand and earth. The plastic bottle is a great ally, to strengthen the muscles if used correctly.

Elastic band or bathrobe belt

Both the elastic band and the bathrobe belt help working arms and muscles force. They help to provide members stability and to promote resistance to those who practice the exercises. Besides being easily accessible, these accessories help to have more flexibility in the postures.

It is important to remember that all benefits acquired by pilates exercises do not come from one hour to another. A regular practice is necessary to provide the desired results. If you are seeking to acquire all Pilates benefits and do not have time to go to a gym, get to know the Home pilates course, balance and body awareness. You will work your physical and breathing potential, body positioning and well-being.

Foto: Muffet / Flickr / CC BY 2.0