Balance, or the ability to maintain balance while static or in motion, is well trained in Pilates exercises. In addition, balance exercises are great for the whole body.
rifts
- Starting position – sitting on the buttocks, around your back. Legs bent, knees shoulder-width apart. Hands at the ankles, elbows pointing to the sides.
- Hold the balance for a few seconds.
- Roll smoothly.
- Maintaining the shape, return to the starting position.
- Do the exercise 6 times.
“Rocking chair”
- Starting position – sitting on the buttocks, around your back. Legs are straightened up. Grab your ankles firmly and spread your legs to the width of the mat.
- Hold the balance for a few seconds.
- Perform a smooth rollback.
- Maintaining the shape, return to the starting position.
- Do 6 repetitions.
Plank on one arm and leg
- Starting position – bar on the hands: feet hip-width apart, palms under the shoulders. The gaze is directed to the floor.
- Extend your right arm forward while maintaining balance. Return to starting position.
- Stretch your left arm forward while maintaining balance. Return to starting position.
- Stretch your right leg back while maintaining balance. Return to starting position.
- Stretch your left leg back, maintaining body shape and balance. Return to starting position.
- Perform 6 times.
This exercise can be made more difficult by extending opposite arms and legs at the same time, maintaining balance. Do 3-4 repetitions with a change of arms and legs.
Twisting from the “dog”
- Starting position – sitting on your knees, buttocks tightly pressed to the heels, arms shoulder-width apart and stretched forward.
- Without changing the distance between the arms and legs, lift the pelvis and take the “downward-facing dog” position. Feet hip-width apart.
- Reach your left ankle with your right hand.
- Return to Downward Dog Pose.
- Move into a plank on your side with support on your left hand. The feet are located one after the other on the back and inside.
- Repeat steps 2-5 6 times and returns to the starting position.
- Do the same for the other side.
Balance on one leg
- Starting position – standing.
- Raise your knee up.
- Extend your leg (straight leg pointing forward).
- Straighten your leg back and stand in a “swallow”.
- Perform 6 times without stopping.
- Change your leg.
Plank with turn
- Starting position – bar on the hands, feet hip-width apart, palms under the shoulders. The gaze is directed to the floor.
- Raise your right arm and turn on your left arm into a side plank. Return to starting position.
- Raise your left arm and turn on your right arm into a side plank. Return to starting position.
- Perform 6 times on each side.