Want to keep your heart healthy? Try these 15 Pilates exercises

Pilates is a great approach to improving your mood and losing weight. But did you know that physical activities like Pilates are equally healthy for your mind? Pilates focuses on deep diaphragmatic breathing, improving oxygen uptake while lowering blood pressure and stress. These are all important variables in heart health. Controlled movements that are usually made when lying down or sitting reduce joint strain while increasing muscle activation. How do you achieve this? Below are some simple Pilates exercises to promote heart health and overall well-being.

What is Pilates?

Pilates is a low-collision training founded in the early 20th century by German inventor Joseph Pilates. Joseph Pilates believed that mental and physical health was inherently linked. His training aims to increase flexibility, balance and general body awareness while strengthening the core muscles. Pilates focuses on regulated movements, accurate alignment, breathing movements, and mindful adjustments, as seen in research published by Research Gate. It can be done with certain equipment such as mats, reformers, Cadillacs, and Unda chairs.

Pilates is more articulated than impactful workouts and is suitable for those who recover from injuries or suffer from chronic pain. If you want to practice Pilates exercises for your heart health, there are a few training sessions to get started.

Pilates Exercises for Heart Health: Will it help?

Yes, Pilates exercises have a significant impact on heart health. The focus is on regulated, low impact movements, which promotes circulation without straining the cardiovascular system. Deep diaphragmatic breathing, a basic Pilates technique, improves oxygen uptake while lowering blood pressure and stress hormones. Strengthening the core muscles promotes healthy posture and reduces pressure on the heart, as seen in a study published in the Journal of Clinical Medicine.

Regularly engaged in Pilates exercises can help you improve your flexibility and balance, encouraging an active lifestyle and cardiovascular health. A careful aspect of Pilates minimizes mental stress, a proven risk factor for heart disease. Pilates promotes efficient blood flow and strengthens the supporting muscles. This helps maintain healthy cholesterol levels.

Pilates Exercises for Heart Health: 15 Exercises to Try

As suggested by Pilates expert Dr Vajara Shravani, if you want to try out Pilates exercises for your heart health, start with these simple and effective training.

1. Pilates breathing

• Lie on your back, bend your knees and flatten your legs.
• Place your hands on the rib bone.
• Inhale deeply and enlarge the ribcage.
• Exhale completely and contract the rib bone.

This deep breathing improves oxygen uptake and reduces stress.

2. hundred

• Lie on your back, bend your knees and flatten your legs.
• Lift your head and shoulders and extend your arms forward.
• Pump your arms up and down, inhale five pumps and exhale five breaths.

This warms the body and improves circulation.

3. Twist in the spine

• He is tall and stretches and crosses his legs.
• Extend your arms to the sides.
• Rotate your hips to one side to stabilize your hips.
• Return to the center and repeat on the other side.

This improves spinal mobility and circulation.

4. Leg circle

• You lie down on your back, one leg extending upwards.
• Surround your hips around your waist to stabilize your hips.
• Reverse direction.

This improves hip mobility and leg circulation.

5. bridge

• Lie on your back, bend your knees and flatten your legs.
• Lift your hips off the floor to attract glut and nuclei.
• It slowly drops down.

This strengthens the core and glute, improving circulation.

6. One-leg stretch

• Lie down on your hips, bringing one knee to your chest, and the other leg extending.
• Use your hands to grip the bent knees and switch legs.

This exercise strengthens the muscles in the core.

7. Double leg stretch

• Lie on your back and bring both your knees to your chest.
• Extend your arms and legs before returning to the starting position.

These movements strengthen the core abdominal muscles.

8. It rolls like a ball

• Sit with your knees bent and hold your shins.
• Go back to your shoulders and sit and roll back.

This increases the strength of the core and the mobility of the spine.

9. SwanDive Prep

• Lie on your stomach and place your hands under your shoulders.
• It captivates the muscles in your back and lifts your chest slightly.

This strengthens the muscles in your back and improves posture.

10. Side Leg Series

• He lay down by your side, his legs stretched out.
• Lift and lower the upper leg and run a small circle.

This works in your lower back and leg muscles.

11. Cat-Cow

• Start with your hands and knees.
• It arches its back like a cat, then drops its belly and lifts its chest.

This improves spinal cord flexibility and breathing.

12. Plank

• Start from the push-up position or on the forearm.
• It holds a straight line from head to heel, captivating the muscles in the core.

This helps to strengthen the entire core.

13. Side Plank

• Lie down by your side and support yourself with one forearm.
• Lift your hips off the floor and hold the straight line.

This increases obliqueness and core stability.

14. Wall Roll Down

• Stand with your back against the wall.
• Slowly roll your spine against the wall.
• Slowly roll up.

This improves posture and lung capacity.

15. Standing Arm Slide

• Stand with your back against the wall.
• Slide your arms against the wall and keep pushing your back.

This strengthens blood circulation and also functions in the upper body muscles.

Things to keep in mind

If you’d like to try out these Pilates exercises, be aware of a few things.

• Focus on the right shape and controlled movement.
• Breathe deeply throughout each exercise.
• Listen to your body and avoid pushing pain.

If you have a heart condition, consult your doctor before starting a new exercise program. It is also always a good idea to find a certified Pilates instructor to get proper guidance.