Pilates: 7 easy exercises to do at home for a light, effective workout

Keeping fit is a continuous task for which you need the right amount of determination, but without necessarily having to sacrifice too much. In fact, if you get into the habit of doing a light and effective exercise routine as often as possible during the week, it will gradually become an integral part of your day and, within a few days, you will no longer feel the burden of having to work out.

In fact, there are simple exercises that can also be done at home, wearing comfortable clothes (such as yoga outfits), a mat and any chair that is available. Here are some ideas that are also suitable for beginners.

The bridge

A fundamental exercise for the back, buttocks and abdominals - very simple:

• Lie on your back and bend your knees, bringing your heels towards your buttocks, with your feet planted on the ground.
• Rest your arms at your sides with your palms on the ground.
• Hold steady with your hands and legs and using your abs, lift your butt upward to create a straight line between your hips and thighs. You don't have to lift your back too much and bend your neck - just move your lower body.

When you are more skilled, you can also add the movement of raising your arms above you.

Knee push-ups

This is a variation of the normal push-ups, but where instead of starting in a plank position, you make the exercise easier by placing your weight on your knees. This will make it easier for you to flex your arms and push to raise up. Initially, you can keep your feet on the ground, and when you are more confident and fit, you can lift them.

Chair squats

This is a great exercise to strengthen leg muscles, and is also good for the spine.

• Start standing, with a chair behind you, and keep a distance so that when you bend over, you will touch the edge of the chair with your butt. It's okay to use the edge of the sofa or bed as well.
• Put your arms straight out in front of you, in line with your shoulders, and look forward.
• Flex your knees and bring your center of gravity towards your body as if you were going to sit down.
• As soon as you touch the chair, start standing up and return yourself to an upright position.

Lunging in place

• Stand up straight, then move one leg in front of you, as if you were taking a long step.
• Without moving either foot, and keeping the torso still erect (keep looking ahead of you), flex the leg that was left behind, moving the pelvis down.
• Stand up and repeat the movement 5 times.
• Switch the position of the legs and do the same with the other leg.

Donkey kicks (with a straight leg)

• Get on all fours, with your knees under your hips and your hands under your shoulders.
• Keep your back straight, and lift your right leg back, stretching it as if you were kicking backward, but always with slow, measured movements.
• Bring the right leg forward without resting it (or at least, you can place it the first few times) and then repeat the backward kick movement.
• Do this exercise 5 times and then switch legs, repeating it 5 more times.

The retriever

This is a very similar position to the one just described above (i.e. the donkey kick).

• Start on all fours
• Push your right leg back as if to kick, and at the same time stretch your left arm forward, keeping your face facing down.
• After 5 (or more) repetitions, switch using your left leg and right arm, and repeat 5 more times.

If you can do the routine at least 3 times a week, from the second week you can increase the exercise cycles to 7 movements and then to 10 each. Remember never to try too hard - as soon as you feel pain, stop and relax. Just don't lose your resolve, and just try next time to go a little further and slowly, you will notice your progress.