5 Pilates Exercises to do Home for a String Immunity

How is social distancing treating you? You are probably sick of that question and it is not easy staying at home, especially for those who like to step out and do things.

Exercising has positive effects on the immune system and which is why you should make it a part of your daily routine. Looking for expert assistance? Get FITCOACH – AI-enabled smart fitness coach – for dynamic workout recommendations based on your needs and preferences. The instructions provided through HD videos emphasize on form and technique.

Pilates Exercises for a Home Workout

• Half Roll Down

This is a great exercise to warm up the body; it gets the body in tune for what is coming. It preps the lower abs, spine, and back of the legs.

How to do Half Roll Down

1. Sit on the mat with your knees bent and hands on the sides of your thighs
2. Exhale and engage your abs. Tilt back so your lower back presses the floor
3. Roll down slowly – one vertebra at a time until the entire lower back is touching the floor
4. Exhale again as you engage your hamstrings and squeeze your glutes and roll back to the starting position

Do 8-10 repetitions

• Glute Bridge

This exercise has originated from Yoga poses and is known as the painkiller of the body. It is great to treat pain in the neck, glutes, and sciatica. When you do it properly, you fix several parts of the rear end of your body.

How to do Glute Bridge

1. Lie on your back on the yoga mat. Bend your knees and place your arms at your sides with the palms facing down
2. Tuck your hips, put pressure on your arms and lift your back. Stop when your back is completely off the floor
3. Hold for 5-10 seconds and lower back down slowly 

Do 8-10 repetitions

• Standing Side Kick

This is a series of exercises that engage more muscles throughout your legs and build them.

How to do Standing Side Kick

1. Stand on the yoga mat with your left foot on a block and let the right foot hang. Keep the left knee soft
2. Keep your shoulders down and back. Extend the hanging leg forward
3. Squeeze your butt to pull the leg back and repeat 8-10 times. Next, circle the leg clockwise and counterclockwise 8-10 times each
4. Repeat with the other leg

• Side Plank

This plank variation improves balance and stability. It works the entire core.

How to do Side Plank

1. Assume the high plank position – arms fully extended directly under the shoulders and a direct line from your head to ankles
2. Raise your left arm and bring it over your body as you rotate it
3. Hold for up to 10 seconds and then return to the starting position
4. Do the same on the other side. Repeat 5-7 times on each side

• Criss-cross

This exercise works the obliques and rotates the spine, which is great for spinal health.

How to do Criss-cross

1. Lie on the yoga mat on your back. Put your hands behind your head and elbows forward
2. Lift your knees so that they’re parallel to the ground and bring your elbows close to them
3. Shift your elbows outward and keep holding the position
4. Bring your left elbow toward the center of the body while also bringing the right knee to touch it
5. Come back and do it on the other elbow and knee

Repeat 8-10 times on each side.