Pilates not only creates a slim figure and maintains a straight posture, but also gives you a feeling of youth and freshness. As we age, our body undergoes changes accompanied by unpleasant symptoms: loss of muscle tone, slow reaction time and joint pain. Pilates exercises are designed to counteract these processes by strengthening bones, keeping joints flexible and ensuring that the respiratory system works effectively.

Rolling
While lying on your back, press your right knee against your chest with both hands. Smoothly lift your shoulders off the floor, creating tension in your muscles. Maintaining proper breathing, gradually return to the starting position. Repeat the exercise several times, then change your leg.

Leg circles
The left leg is stretched out on the floor and the right leg is lifted vertically upwards. Perform circular movements with your leg, increasing the diameter of each circle. This exercise promotes flexibility and improves circulation.

Swing
Bending your knees and wrapping your arms around them, perform a backward tilt of the torso, leaning on the pelvis. The exercise aims to strengthen the corset muscles and improve balance.

Straightening the legs
From the leg at an angle of 90 degrees, lift the straightened leg smoothly, increasing the tension in the abdominal muscles. Repeat the exercise on both legs, focusing on proper breathing.

Extension of the spine
Take a sitting position and straighten your back. Slowly lean forward, trying to reach your forehead to your knees. Hold the pose for a few seconds, then slowly return to the starting position.

Mermaid
Cross your legs and straighten your back. Sweep your arm in a confident upward motion, feeling the stretch in your side muscles. Repeat the exercise on both sides.

Leg Work
While lying on your side, lift your upper leg and perform several up and downs. This exercise aims to strengthen the thighs and buttocks.

Swimming
While lying on your stomach, smoothly lift your right arm and left leg and then your left arm and right leg alternately. This exercise develops coordination and improves flexibility.

Static Balance
Stand on one leg while keeping the other leg bent. This exercise improves balance and coordination and develops leg strength.

By practicing these exercises regularly, you will not only improve your fitness but also feel more energetic and youthful.