3 Pilates workouts for a stronger immunity
15 March 2022 Estimated time: ~2 min.
A strong immune system means health and energy, and Pilates exercises can really help. Here are three simple tips for your daily routine!
Workout, including pilates exercises, is closely linked to the release of endorphins, which are responsible for our overall well-being. It eliminates stress, calms us down, reduces pain and makes it easier for us to cope with physical exertion and injuries, and a reduced amount of stress hormones leads to better immunity.
An increase in endorphin production, which has the effect of strengthening immunity, can also be achieved with the help of Pilates exercises, which have a reputation for training the entire musculature, even if we do not realize how intense at the moment.
Here are three pilates exercises you can do at home:
It is named like this because it mimics the movements of a cat during exercise, which is ideal for relaxing the back. Sit on your knees on the mattress with your arms outstretched and your palms on the floor. Take a deep breath as you arch your back up, bringing your chin to your chest. When you exhale, you arch your back in the opposite direction, raising your head and looking at the ceiling. Do two sets of 16 repetitions, with a break of ten seconds between them.
To train your abdominal muscles, lie on your back with your arms close to your body and your legs straight and together. Take a deep breath, tightening your abdomen, then, as you exhale, lift your legs slightly (at a 60-degree angle to the floor), along with your arms (parallel to your legs), head, and shoulders. Stay in this position, inhale and exhale ten times, then return to the starting position.
Lie on your back on the mattress and bend your knees. Inhale and exhale deeply for a few seconds, then tense your abdomen and lift your shoulders and head off the floor. Bring your right knee to your chin. At the same time, straighten your left foot and keep it in the air. Grab your right knee with both hands and try to hold the position for a few seconds. During this time, inhale and exhale deeply. Then repeat the movement with your left foot.