Though he spent most of his time on camera, covering major sports events, Nick’s life-long dream was to become a sports columnist. Today, Nick researches and covers workout routines, exercise-related tips and tricks and sports diets. In need of an effective training routine? Look no further than Nick’s articles.+ info
Yoga and Pilates are disciplines that can help your body to stay fit and elastic. These simple poses will also help you prevent digestive troubles, as long as they’re carried out regularly with a daily routine.
For these exercises, you need to take your time, put a mat on the floor, wear comfortable clothes, and unplug all your devices in order to focus and do the correct movements. You can put soft music on if it helps you to concentrate.
First exercise: Plank with Pilates ball
Start in a forearm plank position, and be aware that your shoulders should be placed in a straight line over your elbows. Rest your stomach on the Pilates ball and do gentle movements back and forward. These massages will give you great relief in your pelvic region and will help your digestive tract as well.
Second exercise: The quadruped
Quadruped may look very simple, but to achieve the correct posture you have to pay attention to all your muscles. This particular exercise is about strength, stability, and concentration. If done well, no part of your body should hurt or feel any discomfort.
You have to place your hands and knees on your mat with your knees planted directly under your hips. In this posture, you can do several movements: firstly, round your back in a curve trying to open your shoulder blades while you look at your abdomen. Then, do the opposite movement until your shoulder is right-angled to your knees and arms and point to the front.
To progress this exercise, extend your one leg straight back and the opposite arm straight front while remaining in a quadruped position. After five to eight reps, repeat this movement on the other side. Always remember to breathe in and out during your exercise.
Third exercise: Supported seated forward fold
To start this pose, roll up a towel or use a small pillow to place on top of your thighs. Extend your legs straight, and flex your toes back toward your head. Take deep breaths and feel the air enter your belly and your abdomen.
Fourth exercise: Camel pose
This pose helps to increase your blood circulation, stretch all your muscles, and move your organs. For this purpose, you have to kneel down, extend your arms to the roof, and then try to reach your heels. Breathe in and out and go back to the original posture. Repeat five to eight times.