A Pilates Routine You Can Do Anywhere in Under 10 Minutes

Pilates has been hugely popular for the last 10 years, and for good reason. But joining a studio with a professional instructor or buying home equipment is expensive, especially if you have never even tried the workouts. Fortunately, you can get many of the same benefits of studio-based Pilates at home with nothing more than a mat and your body.

Pilates, created during World War I under the name Contrology, is a method of exercise that involves low-impact movements done in a slow and controlled way, often using a wheeled platform called a reformer. The exercises can ease low back pain, build muscle and strengthen your core, especially as you recover from pregnancy.

A few small studies even suggest Pilates can help with cardiovascular health, though it’s best to do it alongside other workouts like weight lifting, running or walking, said Benjamin Gordon, a professor of applied physiology and kinesiology at the University of Florida.

But you don’t have to go to a studio or buy a Pilates machine to try it out. Studies suggest it’s possible to do it with just a mat and still see some benefits such as better posture, strength and flexibility along with lower blood pressure and reduced arthritis pain.

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