Fitness and Weight Loss

Basic Exercises and Pilates routines that anyone can make at home
This routine is suitable for all levels, but prior consultation with a professional is always recommended. The first thing to do is find the neutral position of the spine.

How to find the neutral position of the spine
The neutral spine is the natural position of the spine when all body parts are correctly aligned.
Knowing the neutral spine is integral to any pilates exercise properly. This is the first exercise you should do to start practicing pilates.

If you do this, which is very easy, you do pilates.

1. Lie on your back with your legs bent and your feet flat on the floor. Make sure your legs are parallel to your heels, knees and hips, forming a single line. The tips of your feet should be pointed directly at the side of your hips, not sideways. Let your arms rest on the sides of your body.

2. Relax your body, your neck and your jaw. Make sure your back is in full contact with the ground. Your shoulders should be relaxed and detached from your ears, and rib cage must wager with ribs glued to the floor.

3. Breathe deeply and let your breath move in the back of the rib cage and fill the sides instead of just inflarte up.

4. Now imagine that there is a glass of water resting on your lower abdomen, just a few inches above your navel.  Surely you do not want to spill water, so the area must be rather flat. You’ll get the area is flat allowing the abdominal muscles toward your spine to fall. When you do this, your pelvis remains neutral, independent and lies on the movement of the abdominals.

5. At this point, you should be well relaxed and your body perfectly aligned on the floor with your abs engaged and your breathing deep and full. There will be a small curve separating the bottom floor of your back, and this is something from the position of neutral spine. This is the neutral curve of the spine neutral.
The bottom of your spine is pressed against the floor.

6. Take a minute or two to feel this position. It’s easy and is a very good benchmark. Your body is relaxed, even when committed in the posture.

Your breathing is full and apart from the chest fills colmarte your back. Your body is relaxed and your chest rests on the floor. And, most importantly, your abs are tight and trying to wiggle your pelvis is not forward or backward.

There is a slight natural curve in the lower spine that separates the floor. If all is well, you’re in the position of neutral spine.