Simplest Pilates exercises to keep your heart healthy

30 September, 2012

Designed by physical-culturist Joseph Pilates, a set of physical exercises named after him, the Pilates exercises consist of a body conditioning routine with emphasis on spinal and pelvic alignment, breathing to relieve stress and allow adequate oxygen flow to muscles.

ADVANCED PILATES exercises believed to be good for heart, are often done initially under the guidance of an expert or a physiotherapist. However, there are some simple Pilates’ exercises done to an extent not to cause pain or physical strain.

You may start with the beginners' easy Pilates’ exercises that can be done on alternate days in the morning.

All these exercises are to be done lying down on the back with body straight with your hands by your side in neutral spine. Pull in your feet as much as you can. Keep your spine and pelvis completely still and breathe normally.

To keep your heart fit, you may begin with the following simple Pilates’ exercises.
Heel Slides: Slowly straighten one knee and then return to the starting position. Perform 10-15 times alternating between legs.

Leg Openings: Slowly take one knee to the side and then return to the starting position. Perform 10-15 times alternating between legs.

Leg Lifts: Slowly lift one leg and then return to the starting position. Perform alternating between legs 10 times.

Bridging: Slowly lift your bottom pushing through your feet, until your knees, hips and shoulders are in a straight line and then return to the starting position. Perform 10-15 times.

It is said that Pilates’ exercises are related to the tradition of "corrective exercises" or "physiotherapy exercises."

The real Pilates method seeks to develop controlled movement from a strong core and it does this using a range of apparatuses to guide and train the body.

Many Pilates teachers refer to the group of muscles in the center of the body - encompassing the abdomen, lower and upper back, hips, buttocks and inner thighs - as the "powerhouse" and direct all movement in Pilates should begin from the "powerhouse" and flow outward to the limbs.