The Pilates method is characterized by low-impact exercises and breathing techniques. We’ll show you four simple pilates exercises for beginners. Ready to try these moves in your home?
Pilates exercises for beginners focus on balance, posture strength and flexibility. In addition to being a completely holistic method for those who want to stay in shape, it is also useful in terms of rehabilitation therapy.
Generally, people use Pilates beds specifically designed for this type of exercise, but they can also do them on the mat. Would you like to learn more about these practices?
In this article, we will show you which Pilates exercises are best for beginners.
What are the benefits of pilates?
The Pilates method consists mostly of a series of low-impact exercises. This is why it is very popular when it comes to relieving posture problems and muscle pain. Moreover, as we mentioned before, it is also ideal for maintaining physical and mental health.
There is not much scientific evidence for its effects. However, according to a study published in the official journal of the American Aging Association , it is explained that pilates exercises, which are done twice a week and continued for three months, increase the strengthening of the upper and lower body and increase the strength of the abdomen in post-menopausal women.
Pilates Exercises for Beginners
To do the Pilates exercises for beginners , you don’t need to have any special skills or a perfect body. For this reason, it is a discipline that people of all ages can benefit from. If you want to try it, you may find the explanations below helpful.
One of the best things about Pilates is that you can do these exercises in the comfort of your home. You just need willingness, concentration and a mat.
Remember, this physical activity means relaxing your body and mind . For this reason, it would be good to choose a quiet and ventilated area to do pilates.
So let’s get started!
You may also want to read this article: Information on Anatomy of Back Muscles
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Roll-up
It is one of the most common exercises in the warm-up phase of pilates. These movements focus on the abdominal area, improve your back flexibility and improve your spine strength and range of motion.
What should you do?
- Lie on the floor with your face up, arms and legs extended. Extend your legs so that the level above your head is in line with your shoulders. While keeping your arms together, give some strength forward.
- Breathe in as you raise your arms towards the sky, making sure you do not raise your rib cage and it is attached to the mat.
- As you exhale, sit down slowly with your arms extended. If possible, try to reach your toes. Notice that each of your ribs is separated from the mat, while the main idea moves very slowly.
- When your body takes the “C” shape, start moving in the opposite direction.
- Inhale and slowly return to your original position as you exhale.
- Repeat this movement for 3 to 5 repetitions.
Roll-up is one of the best exercises for beginners.
2.Pilates Exercises for Beginners: Rolling Back
One of the most fun exercises for beginners is rolling back . It allows your body to flow by swinging on the mat to tighten the abdominal muscles. It also provides a pleasant massage to your spine.
To do this move correctly, you need to be really concentrated.
What should you do?
- Sit on a part of the front of the mat with your back straight and keep your feet in the air.
- Next, grab your ankles by the outside and slightly open your elbows.
- Hold your chin towards your chest.
- In this position, while breathing, start swinging forward and backward until your back touches the ground. Do it without losing your starting position.
- Now exhale and come back to your sitting position using your abdominal muscles .
- Continue this technique for three minutes.
Roll back exercise stretches the spine and improves the flexibility of your back.
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Spine stretching
If you want to start pilates, spine stretching is one of the easiest pilates exercises for beginners. What’s more, it helps increase spinal cord circulation and triggers your trunk balance . It also benefits the flexibility of the muscles in the back of the legs.
What should you do:
- Sit on the mat with your back straight and feet straight.
- Next, breathe in and stretch your spine as if you were trying to reach into the sky.
- Then stretch your arms forward, keeping them at shoulder height and parallel to the floor.
- Exhale and stretch your arms forward until your body is in a C shape.
- Inhale again and stretch a little further.
- Finally, exhale and slowly come back to the starting position .
Spine stretch is very beneficial for your back and overall health.
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Pilates Exercises for Beginners: Push-ups
This movement is one of the most common ways to exercise your upper body. These are the normal stretches we all know, but remember that Pilates is much more than just stretching. It is also a holistic awareness of your breathing and balance.
What should you do:
- To begin, lie face down on your mat.
- Next, place your hands and knees on the floor and slowly push your arms to get up.
- Remember to keep your back straight and level with your head. At the same time, your arms should stay in line with the width of your shoulders.
- Then do push-ups with very slow up and down movements .
- Repeat this motion 10 times . If you want to increase your resistance, you can move your legs straight at your fingertips.
Pilates push-ups are very similar to traditional push-ups, but you need to concentrate more on your balance.
Final Tips on Pilates Exercises for Beginners
As we mentioned before, Pilates is one of the best disciplines when it comes to mental and physical exercises . However, like any other workout routine, there are certain recommendations you should keep in mind before starting.
For example:
- Listen to your body: Whether you’re doing it alone at home or working with an instructor; In any case, you must be aware of your actions. This will help you focus on your posture to relax and avoid muscle soreness.
- Breathe deeply and exhale: Breathing properly does more than improve your exercises. It also helps your body relax by avoiding unnecessary tension.
- Know how far you can go: Remember everyone is different. For this reason, avoid comparing yourself with others and stretching too much.
Now that you know the basic exercises of pilates, now is the time to find a mat and test its benefits to you. Keep the above advice in mind and pay special attention to your posture to avoid pain and injury. Whenever you are concerned, you can seek advice from pilates instructors.
