3 Core-Strengthening Pilates Inversions You Can Try At Home
Pilates is an ideal full-body workout. It’s adaptable to many fitness levels, it improves your posture, increases your energy, and builds core strength, among several other benefits. And you don’t need a Reformer machine to practice Pilates either — you can get these same benefits with a mat-based Pilates session at home. One of the best ways to challenge yourself in a mat Pilates class is to practice perfecting your inversions. But exactly what are Pilates inversions, and what’s so great about them?
What are Pilates Inversions?
When we think of inversions in yoga, poses like handstands and headstands likely first come to mind. But what are Pilates inversions? Inversions in Pilates are any pose where your legs are over your head or when your head is pointing downward, even in something as foundational as Downward Dog. Typically, inversions require a great amount of control, core strength, balance, and trust in oneself. They bring a certain challenge to your exercise routine and keep things fresh and fun.
Benefits of Pilates Inversions
Pilates inversions can increase the space in the spine, aid in lymphatic drainage, increase blood flow and circulation, aid digestion, challenge your balance and coordination, and reduce muscle tension. However, they aren’t for everyone. If you have certain health problems or symptoms, inversions will do more harm than good. Check with your doctor first to see if inversions are suitable for you. If you’re good to go, here are a few core-strengthening Pilates inversions you can try in your at-home practice:
Pilates Rollover
Lie down on your mat and bring your knees into your chest. Rest your arms at your sides.
Straighten your legs up to the ceiling — your feet should be in your Pilates “V,” heels together and toes apart. Press your hands into the mat while lifting your legs up and behind your head into a fold.
Lower your legs to your face as much as you can while you flex your feet. Then open your legs into parallel and slowly roll yourself back down to the mat. Once you hit a 90-degree angle, close and point your feet to the ceiling again in a V and repeat several times.
Pilates Corkscrew
Lie down on your mat and point your legs to the ceiling with your feet in a Pilates V stance.
Drawing a circle shape with your feet, bring your legs to the right side of the room, lower them down to center, and circle them up to the left back to the starting position.
Switch sides, doing the same movement but in reverse: bring your legs to the left side of the room, circle down and around to the right, and pause at the top. Repeat several times.
Control Balance Pilates Exercise
Begin lying down with your arms by your sides and your legs pointed to the ceiling. Press your hands down to lift your legs up and lower your feet down toward the floor behind your head (Pilates Rollover position).
Circle your arms around from your sides to grab your right ankle with both hands. Pull your right foot into the floor — you can keep your foot flat or tuck your toes for added balance.
Use the weight in your hands to start pressing your left leg up to the ceiling and hold it at the top. Then, bring your left leg back down in a scissoring movement as you release your hands to the floor while your right leg points up to the ceiling.
Now grab your left ankle with both hands and switch legs once again, repeating several times.
To come out of the pose, bring both legs down to your face, and hold them there while you circle your arms back down to your sides. Slowly roll yourself back down flat on the mat. When your feet hit the mat, you’ll raise your arms, then sit up until you touch your toes and stretch.
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