Want to keep your heart healthy? Try these 15 Pilates exercises | XpertsReviews.com

Pilates is a wonderful approach to improve your mood and reduce weight. But did you know that physical activity, like pilates, could be just as healthy for your heart? Pilates focuses on deep and diaphragmatic breathing, which improves oxygen intake while lowering blood pressure and stress, which are all important variables of heart health. Controlled movements, generally performed or seated, reduce joint tension while increasing muscle activation. How do you realize this? Here are some simple pilates exercises to promote heart health and general well-being.

What is Pilates?

Pilates is a low impact training established at the beginning of the 20th century by the German inventor Joseph Pilates, who initially described this as control. Joseph Pilates thought that mental and physical health was intrinsically linked. His training was aimed at strengthening the muscles of the heart while increasing flexibility, balance and general consciousness of the body. Pilates focuses on regulated movements, exact alignment, breathing exercises and conscious coordination, as shown in a study published by Search door. This can be done on a carpet or with specific equipment such as the reformer, the Cadillac or Wunda chair.

Pilates is softer on joints than high impact training, which makes it suitable for people who recover injury or suffer from chronic pain. If you want to practice cardiac health pilates exercises, here are some training to start.

Pilates Cardiac health exercises: does that help?

Yes, pilates exercises have an important effect on heart health. Its accent placed on regulated and low impact movements increases the circulation without stretching the cardiovascular system. Deep and diaphragmatic breathing, a basic pilates technique, improves oxygen intake while reducing blood pressure and stress hormones. The strengthening of the muscles of the heart promotes a healthy posture and reduces pressure on the heart, as by noting a study published in the Journal of Clinical Medicine.

Delivering regularly to pilates exercises can improve flexibility and balance, thus promoting an active lifestyle and cardiovascular health. The attentive aspect of the Pilates minimizes mental stress, which is a proven risk factor for heart disease. Pilates promotes effective blood flow and strengthens support muscles, which helps maintain healthy cholesterol levels.

Pilates Cardiac health exercises: 15 exercises to try

If you want to try pilates for heart health, start with these easy and effective training sessions, as suggested by the Pilates expert, Dr. Vajjala Shravani.

1. Breathable Pilates

• Lie on your back, knees folded, flat feet.
• Place your hands on your ribs.
• Inspire deeply, widening your rib cage.
• Exhale fully, contract your ribs.

This deep breathing improves oxygen intake and reduces stress.

2. The hundred

• Lie on your back, knees folded, flat feet.
• Lift your head and shoulders, extending your arms forward.
• Pump your arms from top to bottom, inhaling for five pumps, exhaling five.

This warms the body and improves traffic.

3. Twist of the spine

• Sit large, extended or crossed legs.
• Spread your arms on the sides.
• Run your chest on one side, keeping your hips stable.
• Go back to the center and repeat on the other side.

This improves the mobility and circulation of the spine.

4. leg circles

• Lie on your back, one leg extended upwards.
• Surround the leg in the hip socket, keeping the hips stable.
• Reverse direction.

This improves mobility and hip circulation in the legs.

5.

• Lie on your back, knees folded, flat feet.
• Lift your hips from the ground, by engaging your glutes and your nucleus.
• Lower slowly.

This strengthens the nucleus and the glutes, improving traffic.

6. Stretching to a single leg

• Lie on your back, bring one knee to your chest, while the other leg is extended.
• Hold the folded knee with your hands and change your legs.

This exercise strengthens the muscles of the heart.

7. Double leg stretch

• Lie on your back and bring the two knees to your chest.
• Spread your arms and legs, then go back to the starting position.

These movements strengthen the abdominal muscles of the heart.

8. Roll like a ball

• Sit with folded knees, holding your shins.
• Go back on your shoulders, then go back up to sit.

This improves resistance to the heart and mobility of green columns.

9. Swan Dive Prep

• Lie on your stomach, hands under your shoulders.
• Lift your chest slightly, engaging the back muscles.

This strengthens the back muscles and improves posture.

10. Serial of side legs

• Lie on the side, the legs extended.
• Lift and lower the upper leg, then make small circles.

It works on your hip and legs muscles.

11. Cat-Cow

• Start on your hands and knees.
• Arch your back like a cat, then place your belly and lift your chest.

This improves flexibility and breathing of the spine.

12. Plate

• Start in a push-up position or on your forearms.
• Hold a straight line from head to heels, engaging the muscles of the heart.

This helps make your whole core stronger.

13. Side board

• Lie on the side and support yourself on a forearm.
• Lift your hips from the ground, holding a straight line.

This strengthens obliques and central stability.

14. Roll-bas

• Hold your back against a wall.
• Slowly roll your spine along the wall.
• Return slowly.

This improves posture and pulmonary capacity.

15. Standing arm tirades

• Hold your back against a wall.
• Slide your arms on the wall, keeping your back in a hurry against it.

This improves blood circulation and also works on upper body muscles.

Things to keep in mind

If you want to try these pilates exercises, be sure to pay attention to certain things:

• Focus on the appropriate form and controlled movements.
• Breathe deep throughout each exercise.
• Listen to your body and avoid pushing the pain.

If you have heart conditions, consult your doctor before starting a new exercise program. In addition, it is always a good idea to search for a Pilates certified instructor, to obtain an appropriate instruction.