Anyone who has regularly practised Pilates can attest in a short time to the substantial benefits it offers: from a more toned body to greater flexibility, an improved posture and relief from stress.
This method, devised in the early 20th century by Joseph H. Pilates, can be practised in various ways: with the reformer machine, standing, with a Pilates ring… and, of course, also on the floor.
It is a form of exercise that, as explained to CuerpoMente by the physiotherapist and Pilates instructor Alba González (@feelthebalance_pilates), “allows global toning without overloading the joints, improves neuromuscular control, promotes a better posture and thereby reduces the risk of injuries.”
The benefits of floor Pilates
Floor Pilates, according to González, differs from other toning exercises in that it works the deep muscles from control, alignment and body awareness, all without impact.
“In each exercise we always aim to improve the quality of movement, so very precise movements are performed that distinguish it from other training where, too often, quantity is prioritised over quality,” she explains.
Moreover, its great adaptability means that Floor Pilates is a method accessible to all kinds of people, of different ages and with varying fitness levels. “The exercises can be modified and progressed according to each person’s needs,” says González, founder of Feelthebalance.
10 floor Pilates exercises you can do at home
The most important thing when practising floor Pilates is to perform the exercises with good alignment, engaging the core and controlling your breathing. You should also tailor them to your level to ensure they are truly effective and safe.
González’s favourites are the Dead Bug and Bird Dog, “fundamental because they work the deep core control, lumbo-pelvic stability and coordination,” as well as exercises such as One-Leg Stretch, Shoulder Bridge, Swimming or Plank, which she says “allow for a whole-body workout, integrating strength, postural control and mobility.”
Let us now see how to perform these and other floor Pilates exercises:
1. Dead Bug
How to do it?
- Lie on your back on the mat, with your knees and hips at 90°, arms extended toward the ceiling and the lower back pressed to the floor.
- Inhale as you lower the right arm and the left leg toward the floor, almost touching it.
- Exhale and return to centre.
- Slowly alternate sides.
2. Bird Dog
How to do it?
- Get on all fours, with hands under the shoulders and knees under the hips.
- Exhale and extend the right arm forward and the left leg back until they align with the torso. Hold for a few seconds.
- Inhale and return to the centre.
- Alternate sides.
3. One-Leg Stretch
How to do it?
- Lie on your back with your spine pressed to the floor.
- Lift the head and shoulders, looking towards the abdomen.
- Flex one knee to bring it toward the chest. With one hand grasp the ankle and with the other, the knee.
- Stretch the other leg.
- Switch legs in a smooth, alternating fashion, inhaling on the change and exhaling on the next.
4. Shoulder Bridge
How to do it?
- Lie on your back with your feet hip-width apart, knees bent and arms at your sides (palms facing down).
- Exhale and lift the pelvis, articulating the spine until your body forms a straight line from shoulders to knees.
- Inhale at the top and exhale lowering vertebra by vertebra back to the starting position.
5. Swimming
How to do it?
- Lie face down on the mat, with arms extended in front, legs together and straight, and the forehead resting on the floor.
- Lift your chest and head off the floor.
- Lift one arm and the opposite leg slightly off the floor, keeping them straight.
- Switch arms and legs, alternating them.
6. Plank
How to do it?
- Lie face down on the mat, with your hands placed either side of the body at chest height.
- Extend the arms. Your body should be in a straight line from heels to head.
- Hold the position for a few seconds.
7. Hundred
How to do it?
- Stretch out on your back on the mat, with legs together and arms extended by the sides, palms facing down.
- Raise your head and legs to about 45° off the floor, without forcing.
- Bend and pump the arms up and down 100 times.
8. Roll Up
How to do it?
- Lie on your back, with the arms extended backward.
- Exhale and roll slowly up to seated, reaching for your toes.
- Inhale, and slowly return to the starting position, curving the spine vertebra by vertebra.
9. Criss Cross
How to do it?
- Lie on your back with your legs extended and your hands behind your head.
- Lift your head and shoulders off the floor.
- Bring the right knee to the chest and twist the torso to touch the left elbow.
- Switch sides and alternate.
10. Side Kick
How to do it?
- Lie on your side on the mat, body in a straight line and the head resting on the arm.
- Lift the top leg to hip height.
- Move the leg forward and back slowly, keeping the torso still.
- Then switch sides.
These ten exercises can form part of a floor Pilates routine at home. The key is to perform them with awareness, engaging the core and breathing correctly.
