Exercises and Pilates fitness regime tips @ Reward me

The Bum, Legs, Arms & Tummy Workout at Home

Don’t break a sweat! Try this great Pilates fitness regime that combines mental concentration and physical training, seeking the balance between mind and body

What is Pilates?

A 100 years ago, Joseph Pilates began to explore new ideas about well-being and fitness, with exercises designed to use breathing, relaxation and stretching techniques to control movement and build core muscle strength.
Pilates is not about going faster or pumping weights to breaking point, instead it can help you get in shape and give you a flexible, toned body through a variety of small, focused movements, using your core muscles for complete control.

Four exercises to get you started at home

With just minutes a day, you will see the difference in improved breathing and posture and a lighter feeling. These me-time moves are a great way to relax, too. Just make sure you don’t push yourself and that you consult a specialist if you have any medical concerns, before you start.


•Lie face up, on an exercise mat if possible, with your arms straight by your sides, and inhale.
•Raise one leg so that it makes a 90-degree angle with your body while you exhale, using your muscles deep in your tummy to do the work, not your back.
•Lower it slowly while inhaling deeply.
•Repeat five times with each leg; rest one minute and repeat the series.


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•Lie face up on the mat with your arms straight by your sides.
•Bend your legs at a 45-degree angle. Inhale.
•Lift your glutes (the muscles in your bottom) as you exhale. Again focusing on using the muscle deep in your tummy to do the work, not your back and your feet.
•In this position, raise one leg and cross it over the other.
•Return the leg to its initial position and repeat the exercise with the other leg.
•As in the preceding exercise, do two sets of 5 repetitions with each leg, resting for one minute between sets.


•Lie face up on the mat with your hands behind your neck and your legs straight and together in a vertical position, with your feet pointing straight up.
•Contract your navel inward and slightly upward.
•Keep your back flat on the floor, leaving no space between the mat and your lumbar spine (the bottom part of your spine). Inhale while holding the initial position.
•Exhale while lowering your legs to a 45° angle, slightly raising your head from the floor. Your back should remain flat on the floor.
•Inhale while returning your legs to the initial position.
•Repeat 8 times; rest one minute and repeat.


•Lie face down on the mat.
•Extend your arms and stretch your entire body. Inhale.
•Pull your hands in slightly and put your weight on them in order to raise your body slowly as you exhale.
•Keep your head straight during the entire exercise and stretch until you feel the tension in your abdominal muscles.
•Repeat 5 times and rest.
Banish those bingo wings with more arms exercises

Sticking at it and getting results
•Do this exercise routine 4 or 5 times a week.
•Remember to hydrate.
•If you want extra motivation, ask a friend to start doing the exercises with you.
•Relax, don’t hurry. Time and consistency will make that excess weight disappear.

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