7 PILATES TIGHTENING EXERCISES WITHOUT THE BALL - TRAINING AT HOME!!!

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To many who have not tried them, Pilates exercises may seem too simple and easy to perform. However, they can be quite complex, and most importantly, they are very effective in muscle building and body tightening. These are strength exercises, and fitness experts definitely recommend including them in your workout routine. This time around, we will show you the ones you can do at home that you don't need to do at all. This will save time and the results will speak for themselves.

Below you will find Pilates ball-free exercises as a training proposal at home.

Related: 10 best home exercises!

Exercise number 1

The first exercise is simple, and serves to engage the lower abdomen as well as the leg muscles.

Lie on the floor, place your hands next to your body, lift your legs and bend them at your knees at a 90-degree angle. Lower one leg at a time until you touch the floor with your fingertips and return it to the home position. Repeat the same movement with the other leg, which all counts as one repetition.

Perform the exercise alternately and do a total of 20 repetitions.

Exercise number 2


The following exercise engages the upper abdomen.

Lie on the floor, lift your legs and bend them slightly in your knees - they should form a 60 degree angle with the floor, and then lift your upper body so that the shoulder blades are lifted off the floor. Stretch out your hands next to your body and work small tummy tucks. The gaze should be forward all the time without bending its neck.


Do 2 batches of 50 reps each.

Exercise number 3


Now you engage your arms, shoulders, bellies.

Rely on your palms and knees - your feet and thighs should be at a 90-degree angle. Then, as high as you can, lift your knees away from the floor and place your center of gravity on your arms as well as your abdominal muscles. Exercise slowly.


Try to do 30 reps.

Related:Yoga For Weightloss!!!

Exercise number 4

This exercise engages the gluteus and inner side of the thigh.



Lie on your side, stretch out your arm, and fold your upper leg over the lower leg as in the picture above. Perform the exercise by lifting your lower leg fully straight as you lift higher.


When you do 20 reps, you change your leg.

Exercise number 5


We continue with a group of muscles consisting of the buttocks and legs.

Lie on the floor, stretch your arms out next to your body, bend your legs in your knees and rest your feet on the floor, lift one leg straight up, lift your body up as if to form a bridge. The leg is hanging all the time.

Do 15 reps, so change your leg.

Exercise number 6


We should not neglect the back exercise, which is a counter exercise to the abdomen.

Lie on your belly, so that you lift your upper body as high as possible, moving your arms backwards to connect the shoulder blades.

Do 30 reps.

Exercise number 7


And lastly, endure as an exercise that engages your whole body.

Stand in a reclining position, rest on your palms and fingertips and keep your body straight without bending in the spine.

Hold in this position for 60 seconds.

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