Pilates is a great way to strengthen your muscles, increase your flexibility, and tone your body. The health advantages of pilates are widely believed by many individuals across the world.
In addition, pilates improves performance in all sports and fitness activities. This type of physical activity can improve your performance in football, tennis, running, and other sports. Here are the top 5 pilates movements for running faster.
On the Pilates mat, lie right. Stand straight from head to toe. Exhale and pull on your abdominal muscles to gently raise the left leg off the lower leg. Try to lift your leg high. Keep your pelvis still. Wait a moment and return your leg. Repeat 10-15 times, then switch sides and do the same with the other leg.
Lay facedown on the floor comfortably. Palms down, place both hands under your forehead. Use abdominal muscles to lightly tighten your core. Carefully lift your left leg with straight knees. Lift the leg for 5 seconds and drop it carefully. Keep breathing and don't twist your back or pelvis when lifting your leg. Repeat with the other leg.
Lay back with knees bent and feet apart. Arms at your sides. Bridge position straightens your knees, pelvis, and shoulders by planting your heels and rising your pelvis. Lift your right knee to your chest as much as possible. Lower gently and swap legs. Raise and drop your knees without bending your pelvis. Repeat 10-15x.
Lay back with knees bent and feet hip-width apart. Tighten your core, plant your heels, and elevate your pelvis and hips to align your knees, hips, and shoulders. Lift your left foot off the floor, lengthen your leg 45 degrees, and elevate it maximally. Work without kneeling. Breathe for 2-3 seconds and slowly lower your leg. Hips to the floor for stability. Continue with other leg.
Start by getting down on all fours, with your knees bent and your hands beneath your shoulders. Raise your right leg behind you and your left arm above.
Maintain a neutral spine position and a motionless pelvis and torso as you do this. Return the leg and arm to the beginning position by exhaling and engaging your abdominal muscles. Switch legs and hands and do the opposite.