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

Pilates is a wonderful approach to improving your mood and reducing weight. But did you know that physical activity, such as Pilates, might be just as healthy for your heart? Pilates focusses on deep, diaphragmatic breathing, which improves oxygen intake while also lowering blood pressure and stress, all of which are important variables in heart health. Controlled motions, usually conducted lying down or sitting, reduce joint strain while increasing muscle activation. How do you achieve this? Here are some simple Pilates exercises to promote heart health and overall well-being.

What is Pilates?

Pilates is a low-impact workout established in the early twentieth century by German inventor Joseph Pilates, who initially termed it Contrology. Joseph Pilates thought that mental and physical health were intrinsically linked. His workouts aimed to strengthen the core muscles while also increasing flexibility, balance, and general body awareness. Pilates focusses on regulated movements, exact alignment, breathing exercises, and mindful coordination, as found in a study published by Research Gate. It can be done on a mat or with specific equipment such as the Reformer, Cadillac, or Wunda Chair.

Pilates is gentler on the joints than high-impact workouts, making it appropriate for persons recuperating from injuries or who suffer from chronic pain. If you want to practice Pilates exercises for heart health, here are some workouts to get started.

Pilates exercises for heart health: Does it help?

Yes, Pilates exercises have an important effect on heart health. Its emphasis on regulated, low-impact motions boosts circulation without straining the cardiovascular system. Deep, diaphragmatic breathing, a basic Pilates technique, improves oxygen intake while decreasing blood pressure and stress hormones. Strengthening core muscles promotes healthy posture and reduces pressure on the heart, as found in a study published in the Journal of Clinical Medicine.

Regularly engaging in Pilates exercises can enhance flexibility and balance, thus promoting an active lifestyle and cardiovascular health. The attentive aspect of Pilates minimises mental stress, which is a proven risk factor for heart disease. Pilates promotes efficient blood flow and strengthens supporting muscles, which helps to maintain healthy cholesterol levels.

Pilates exercises for heart health: 15 exercises to try

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

1. Pilates breathing

• Lie on your back, knees bent, feet flat.
• Place hands on your ribs.
• Inhale deeply, expanding your rib cage.
• Exhale fully, contracting your ribs.

This deep breathing improves oxygen intake and reduces stress.

2. The hundred

• Lie on your back, knees bent, feet flat.
• Lift your head and shoulders, extending your arms forward.
• Pump your arms up and down, inhaling for five pumps, exhaling for five.

This warms the body and improves circulation.

3. Spine twist

• Sit tall, legs extended or crossed.
• Extend arms to the sides.
• Rotate your torso to one side, keeping your hips stable.
• Return to the center and repeat on the other side.

This improves spinal mobility and circulation.

4. Leg circles

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

This improves hip mobility and circulation in the legs.

5. Bridge

• Lie on your back, knees bent, feet flat.
• Lift your hips off the floor, engaging your glutes and core.
• Lower slowly.

This strengthens the core and glutes, improving circulation.

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6. Single leg stretch

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

This exercise strengthens the core muscles.

7. Double leg stretch

• Lie on your back, and bring both knees to your chest.
• Extend arms and legs out, then return to the starting position.

These movements strengthen the core abdominal muscles.

8. Rolling like a ball

• Sit with bent knees, holding your shins.
• Roll back onto your shoulders, then roll back up to sitting.

This improves core strength and spine mobility.

9. Swan dive prep

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

This strengthens back muscles and improves posture.

10. Side leg series

• Lie on your side, legs extended.
• Lift and lower the top leg, then perform small circles.

This works on your hip and leg muscles.

11. Cat-Cow

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

This improves spinal flexibility and breathing.

12. Plank

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

This helps to make your entire core stronger.

13. Side plank

• Lie on your side, and prop yourself up on one forearm.
• Lift your hips off the floor, holding a straight line.

This strengthens obliques and core stability.

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14. Wall roll downs

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

This improves posture and lung capacity.

15. Standing arm slides

• Stand with your back against a wall.
• Slide your arms up the wall, keeping your back pressed against it.

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

Things to keep in mind

If you want to try out these Pilates exercises, make sure to be careful of a few things:

• Focus on proper form and controlled movements.
• Breathe deeply throughout each exercise.
• Listen to your body and avoid pushing through pain.

If you have any heart conditions, consult your doctor before starting a new exercise program. Also, it is always a good idea to seek out a certified pilates instructor, to get proper instruction.