ये 10 पिलेट्स मूव्स देंगे, बढ़ती उम्र में मजबूत रीढ़!

[{"selector":"#anim-04d618fc-92f9-4395-8151-cad1b44ccd12","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3d0c6ae8-5cd5-4ca6-a33b-eee747abdf48","keyframes":{"transform":["translate3d(0px, 131.36575%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Image Credit: istock by Roopali Sharma | AUG 01 , 2025

ये आसान पिलेट्स मूव्स आपकी पीठ को उम्र बढ़ाने के साथ लचीला भी बनाए रखने में मदद कर सकते हैं

[{"selector":"#anim-3efbff47-a979-4903-9de9-9f9b6ebd0c1e","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ddebb240-70e7-4296-8033-8869cd621834","keyframes":{"transform":["translate3d(0px, 146.95346%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d54bca7-6224-42d0-a27f-7c3fe3b7287c","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ad7bbb40-0cb3-4739-8f4d-3759612c4b56","keyframes":{"transform":["translate3d(0px, 154.41327%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e4d21e9a-11e3-4157-905c-f510f10dcaf0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(12.253289244638633%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

पीठ के बल लेटकर, घुटने मोड़ें और पैरों को ज़मीन पर सपाट रखें। पेल्विस को आगे और पीछे झुकाएं, पीठ को ज़मीन पर दबाएं और फिर उससे दूर करें

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पेल्विस टिल्ट की स्थिति से, पेल्विस को एक तरफ घुमाएं, फिर दूसरी तरफ

[{"selector":"#anim-2281d06b-1304-420b-af2d-e68dba6d453a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-94e34f97-5a2e-478f-8862-e3ac374c8090","keyframes":{"transform":["translate3d(0px, 140.71483%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-04ed0c2f-b431-4d51-8c45-8537942ce41a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f85b32e0-85a5-49d2-b616-4fe4fb118970","keyframes":{"transform":["translate3d(0px, 176.52781%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-45e25fc3-335f-42df-b8de-e1565b5b3aa2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(21.899529337882047%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

पीठ के बल लेटकर, घुटने मोड़ें और छाती की ओर खींचे

[{"selector":"#anim-5927fc4f-18fa-4910-85fd-a090b4a4d9ba","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2648de7b-3335-42b0-a7fc-aa1d91e89d77","keyframes":{"transform":["translate3d(0px, 146.95346%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55277681-6344-4b4c-b6c1-829a326399d6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e37fca6a-15cd-487c-a733-0aab248ea3b2","keyframes":{"transform":["translate3d(0px, 231.19652%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-58d8ea10-bda9-4d9f-9aac-ed09f7d8e67c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-9.115201652150166%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

एक पैर को सीधा ऊपर उठाएं और दूसरे को छाती की ओर खींचे

[{"selector":"#anim-a42d667e-57b8-4b80-bc45-a745a7790059","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cef1c3d3-6039-4a83-affa-dde484daf03a","keyframes":{"transform":["translate3d(0px, 149.34086%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac4a6b13-a5b4-4cca-834b-29e9a90cea7a","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cc96ecb8-4723-48b4-89ac-a7eaba6e54c1","keyframes":{"transform":["translate3d(0px, 227.88670%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3c5a5d02-9986-41c5-89b3-a1252001db10 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 13.685344827586206%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

दोनों घुटनों को छाती की ओर खींचे और हाथों से पकड़ें

[{"selector":"#anim-ea97c375-8f68-4a9b-a8f8-9e919ee42eb2","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f8d42b6-e111-4d39-bfc7-bd33ce84294e","keyframes":{"transform":["translate3d(0px, 145.13349%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-30cf33e7-5115-430a-a9cb-92f74aff70a7","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5d35a476-d329-4601-a6c2-9e63759f7a60","keyframes":{"transform":["translate3d(0px, 235.72972%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c0d154ae-bb70-41dc-bac6-6329c59a44f0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

पीठ के बल लेटकर, घुटने मोड़ें और एक तरफ घुमाएं, फिर दूसरी तरफ.

[{"selector":"#anim-1e5533d5-d3e5-4c93-afc4-4443ecc71b0d","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c7d1fe98-2acf-443a-b364-81051ab14ed8","keyframes":{"transform":["translate3d(0px, 140.71483%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-48b0e453-f512-4dd4-8c1a-a8ca43362622","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b68828ca-20c1-450d-a86f-54e54bd8a60d","keyframes":{"transform":["translate3d(0px, 177.77787%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-215657b5-15a1-4e7c-b881-ef9e4514401d [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(7.812499744007886%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

हाथों और घुटनों के बल खड़े होकर, रीढ़ को गोल करें और फिर ऊपर उठाएं

[{"selector":"#anim-3ac4c930-0575-4fbb-8fa8-4ca0bb66ec95","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6ffef7a0-0cb2-4b78-a59a-a2f28faaa984","keyframes":{"transform":["translate3d(0px, 140.71483%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-41fd98ed-9b0d-49a0-8bd0-e065d91a0df6","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-38015efd-4c3c-42de-87f3-2fe0e9860696","keyframes":{"transform":["translate3d(0px, 178.76231%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9d6d8ede-6386-4000-83de-3e4666f9baa3 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Image Credit: istock

घुटनों के बल बैठें और आगे झुककर हाथों को फैलाएं

[{"selector":"#anim-c5c6d930-230f-4ef8-9f5a-8247cdc5a4f1","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8217f14e-e340-40f8-bbc5-0b5391b720e0","keyframes":{"transform":["translate3d(0px, 146.57776%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63774f9c-d455-4a96-a172-6adb8c653b66","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ecd892ca-b806-4136-94e4-84284f33173f","keyframes":{"transform":["translate3d(0px, 235.72972%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d9fc3e49-ac3e-46b5-a237-232d511ca5b4 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-13.609936354239366%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

पेट के बल लेटकर, हाथों और पैरों को ऊपर उठाएं

[{"selector":"#anim-eff749b2-ff97-4845-a454-0f8286207da5","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-16bf3cd2-dfd4-41b2-93cd-2314cbf8b2f3","keyframes":{"transform":["translate3d(0px, 149.34086%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1a27fe4-2bd1-42ad-915c-4d7585a1be8e","keyframes":{"opacity":[0,1]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-95b0916f-9879-4175-a140-dc207bf2578a","keyframes":{"transform":["translate3d(0px, 225.42737%, 0)","translate3d(0px, 0px, 0)"]},"delay":100,"duration":2000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3c86cf1-e8bb-412f-af04-2a237f366867 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(18.994577153756314%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Image Credit: istock

यह ध्यान रखना जरुरी है कि यदि आपको कोई पीठ दर्द है, तो पिलेट्स शुरू करने से पहले फिजिकल एक्सपर्ट से सलाह लेना सबसे अच्छा है

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दूध या पानी? ये है प्रोटीन पाउडर लेने का बेस्ट तरीका! Find out More

ये 10 पिलेट्स मूव्स देंगे, बढ़ती उम्र में मजबूत रीढ़!

ये आसान पिलेट्स मूव्स आपकी पीठ को उम्र बढ़ाने के साथ लचीला भी बनाए रखने में मदद कर सकते हैं

पेल्विक टिल्ट

पेल्विस टिल्ट की स्थिति से, पेल्विस को एक तरफ घुमाएं, फिर दूसरी तरफ

हिप रोल

पीठ के बल लेटकर, घुटने मोड़ें और छाती की ओर खींचे

नी टू चेस्ट

एक पैर को सीधा ऊपर उठाएं और दूसरे को छाती की ओर खींचे

सिंगल लेग स्ट्रेच

दोनों घुटनों को छाती की ओर खींचे और हाथों से पकड़ें

डबल लेग स्ट्रेच

पीठ के बल लेटकर, घुटने मोड़ें और एक तरफ घुमाएं, फिर दूसरी तरफ.

स्पाइनल ट्विस्ट

हाथों और घुटनों के बल खड़े होकर, रीढ़ को गोल करें और फिर ऊपर उठाएं

कैट-कौ

घुटनों के बल बैठें और आगे झुककर हाथों को फैलाएं

चाइल्ड पोज

पेट के बल लेटकर, हाथों और पैरों को ऊपर उठाएं

सुपरमैन