Improve your Pilates Practice with the Divan: Benefits and Essential Exercises

The Pilates couch is an excellent tool to take your training to the next level. Not only does it provide additional support, but it also allows for a greater variety of exercises, improving flexibility, strength and balance. In this post, we’ll explore how using a Pilates couch can transform your practice and offer some essential exercises to get you started.

Benefits of using a Pilates couch in Pilates

1. Additional Support and Comfort The couch offers comfortable support that can help maintain correct body alignment during exercises. This is especially beneficial for those with back or joint problems.

2. Increases Flexibility and Range of Motion By providing an elevated and stable surface, the couch allows for exercises that require a greater range of motion, helping to improve flexibility and range of motion of the joints.

3.Variety of Exercises The couch facilitates a wide range of exercises, from stretching to strengthening movements, allowing for a more diverse and complete Pilates practice.

4. Improved Balance and Stability Working on a couch challenges balance and stability, activating core stabilising muscles and improving overall body control.

Essential Exercises to Perform on a Divan

1. Supported Roll-Up

• How to do it: Sit on the couch with your legs extended and feet flat on the floor. Inhale, and as you exhale, slowly roll your spine backwards, vertebra by vertebra, until you are lying down. Inhale again, and as you exhale, roll the spine forward to return to the starting position.
• Benefits: This exercise strengthens the abdominal muscles and improves spinal mobility.

2. Hamstring Stretch

• How to do it: Lie on your back on the couch with one leg extended towards the ceiling. Grasp the leg with both hands, keeping the knee slightly bent. Gently pull the leg towards you to feel the stretch in the hamstrings.
• Benefits: Improves hamstring flexibility and relieves tension in the lower back.

3. Shoulder Bridge

• How to do it: Lie on your back with your feet flat on the couch and your knees bent. Inhale, and as you exhale, lift your hips up towards the ceiling, forming a straight line from your shoulders to your knees. Hold the position for a few seconds and then lower slowly.
• Benefits: Strengthens the glutes, hamstrings and lower back, and improves core stability.

4. Side Plank

• How to do it: Place your forearm on the couch and extend your legs towards the floor, aligned with your body. Lift your hips to form a straight line from your shoulders to your feet. Hold the position for 20-30 seconds and then switch sides.
• Benefits: Strengthens obliques, core muscles and improves balance and stability.

5. Four-Posture Back Stretch

• How to do it: Stand with your hands under your shoulders and your knees under your hips on the couch in four positions. Inhale and gently arch your back upwards, looking towards your navel. Exhale and arch your back downwards, lifting your head and tailbone.
• Benefits: Increases flexibility of the spine and relieves tension in the back.

Pilates couch

Incorporating a couch into your Pilates practice can offer numerous benefits, from increased support and comfort to a greater variety of exercises. Explore these options and discover how using a couch can transform your workout, helping you to achieve your Pilates goals.