Pilates is characterized by low-impact exercise and breathing techniques. Here are four simple Pilates exercises for beginners.
Pilates exercises for beginners focus on balance, posture, strength and flexibility. Pilates is perfect for those who want to stay healthy, but it’s also useful as a means of rehabilitation.
Usually, a specially made pilates mat should be used, but it can also be done on a regular mat. In this article, let’s look at the best Pilates exercises for beginners.
Benefits of Pilates?
Pilates exercise is a series of exercises that do not burden the body and is popular for improving posture problems and relieving muscle pain. Moreover, as already mentioned, it is ideal for maintaining physical and mental health.
There is not enough scientific evidence for the effectiveness of Pilates. However, a study published in the < Official Journal of the American Aging Association > found that pilates twice a week, for 3 months, helps increase upper and lower body strength and abdominal strength in postmenopausal women.
Pilates exercise for beginners
Pilates exercises for beginners do not require special skills or perfect body shape . Therefore, it is an exercise that people of all ages can enjoy. If you want to try this exercise, the following information may be helpful.
One of the best things about Pilates is that you can exercise comfortably at home. All you need is will, concentration , and a mat.
Remember that Pilates is for mental and physical stability. So it’s best to find a quiet, well-ventilated place to do Pilates.
Let’s get started!
1. Roll up
This is one of the most common exercises during the Pilates warm-up phase. It focuses on the abdominal area, improves back flexibility , and develops spine , mobility, and strength .
How to do?
- Lie on the floor and stretch your arms and legs. Your legs should be in line with your head and shoulders. Keep your arms side by side as you push forward with a little force.
- Make sure that the ribs are in contact with the mat, and inhale while raising your arms to the sky .
- As you exhale, sit up slowly with your arms outstretched as if you were trying to reach your feet. The important thing is that you don’t care how each rib area falls off the mat, it moves slowly.
- Once the body is in the “C” shape, it begins to move backwards.
- Inhale and exhale, slowly returning to the original position.
- Repeat 3 to 5 times.
2. Rolling over
One of the most fun pilates exercises for beginners is the rolling bag. This exercise allows you to soften your abdominal muscles while shaking your body on a mat. At the same time, it provides a pleasant massage to the spine .
Getting the exercise right requires great concentration.
How to do?
- Sit with your back straight on the front of the mat and put your feet in the air.
- Then hold your ankles from the outside and spread your elbows slightly apart.
- Put your chin on your chest.
- While inhaling in this position, move your body back and forth until your back touches the floor . Do so without losing your starting position.
- Now exhale and use your abdominal strength to return to the sitting position.
- Lasts 3 minutes.
3. Spine stretching
If you want to start pilates, stretching your spine is one of the easiest Pilates exercises for beginners. Moreover, it helps improve spinal circulation and stimulates upper body balance . It also helps with the flexibility of the muscles behind the legs.
How to do?
- Sit on the mat with your legs straight.
- Inhale and stretch your spine as if trying to reach out to the sky .
- Then, extend your arms forward, shoulder-level, parallel to the floor.
- Exhale and begin to extend your arms forward until your torso is in a C shape.
- Inhale again and stretch a little more.
- Finally, exhale and slowly return to the starting position.
4. Push-ups
Push-ups are one of the most common ways to train your upper body. But remember, Pilates is more than just strength. It is also based on a complete understanding of breathing and balance.
How to do?
- Start on your face on a mat on the floor.
- Next, place your hands and knees and slowly move your arms forward.
- Your back should be straight and in line with your head . At the same time, arms are spread shoulder-width apart.
- Then, do push-ups slowly down and up.
- Repeat this process 10 times. If you want to increase resistance, you can straighten your legs and exercise.
Final advice for beginners in Pilates
As mentioned earlier, Pilates is one of the best exercises when it comes to mental and physical exercise. However, like any exercise routine, there are some recommendations to keep in mind before you start.
- Focus on your body : Whether you’re exercising at home on your own or with the help of a trainer, you need to be aware of your movements. That way, you can understand what kind of posture problems your body has. This will help you focus more on your posture to relieve and prevent muscle pain.
- Inhale and exhale deeply : how to breathe properly is more than making progress in exercise. It also helps to relax the body and avoid unnecessary tension.
- Understand your physical limitations : remember that everyone is different. So don’t compare yourself with others and don’t overdo it.
Now that you know the basic exercises of Pilates, it’s time to find a mat and try its benefits for yourself. Keep the above advice in mind, and pay special attention to your posture to prevent pain or injury. When in doubt, seek advice from a Pilates trainer.
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