Four Simple Pilates Exercises For Beginners

Beginner Pilates exercises focus on balance, posture, strength and flexibility. Pilates is the perfect exercise program for those who want to stay fit. In addition to this, it is used in rehabilitation. Pilates can use specially designed Pilates equipment, but movements can also be done on the exercise mat. Want to hear more about the exercises? In this article, we introduce four simple Pilates exercises for a beginner.

What are the benefits of Pilates?

Pilates classes are usually very light. Because of this, they are often used to correct posture problems and relieve muscle pain. In addition to this, pilates helps maintain good physical and mental performance.

There are not yet many scientific studies on the effects of Pilates. Admittedly, the Official Journal of the American Aging Association has published a study showing that Pilates exercise twice a week for three months helped increase upper and lower body and abdominal muscle strength levels in postmenopausal women.

Four simple Pilates exercises for beginners

You don’t need any special skills or top fitness to do Pilates moves suitable for beginners. This is why it is a species that benefits people of all ages. If you want to give it a try, the following guidelines are sure to help you.

One of the best things about Pilates is that you can practice the sport in the comfort of your own home. I just need enthusiasm to exercise, concentration and yoga.

Remember that the purpose of exercise is to calm your body and mind. For this reason, you should choose a quiet and well-ventilated or air-conditioned, fresh space for Pilates.

Let’s get started now!

1. Rolling

This is one of the basic movements of Pilates for warming up the body. Its effects focus on the mid-body region and improve back mobility and strength, mobility in general, and the strength of the muscles surrounding the spine.

How is the business done?

• Lie on your back with your arms and legs outstretched. The legs should be in a shoulder-width position.
• Take a deep breath as you reach out to the ceiling at the same time. At the same time, make sure your back and sides stay attached to the mat.
• With your exhalation, try to calmly get up with your arms outstretched as if you were trying to reach for your feet. The intention is to move slowly and without thinking too much about how the back vertebrae at a time rise from the mat.
• When your body is C-shaped, start the movement back to the starting position.
• Inhale and exhale slowly return to starting position.
• Do 3-5 repetitions.

2. Swinging back and forth

One of the most fun Pilates moves for beginners is rocking back and forth. It gives you movement of your body, making a pendulum movement on the mat, as well as strength to the middle body. At the same time, you get a pleasant massage for the muscles that support the spine.

When making a movement, you should focus carefully on doing the movement correctly.

How is the business done?

• Sit with your back straight in front of the mat so that your feet are in the air.
• Grasp the outer edge of the ankles and spread your elbows.
• Hold your chin against your chest.
• As you inhale, start swinging back and forth until your back touches the floor.  Keep your body in the starting position at all times.
• Exhale and return to sitting in the starting position using your abdominal muscles.
• Continue training for three minutes.

3. Back stretch

If you want to start Pilates, back stretching is one of the easiest exercises for beginners. The movement improves the metabolism of the spine and develops control of the middle body. The movement also improves the flexibility of the muscles in the back of the leg.

How is the business done?

• Sit on the mat with your back straight and legs straight forward.
• Inhale and straighten your spine as if you were trying to reach the ceiling.
• Next, stretch your arms as far forward as possible in parallel with the floor.
• Exhale and stretch your arms forward so far that your body forms the letter C.
• Inhale and try to stretch yourself even further.
• Finally, exhale and slowly return to the starting position.

4. Weightlifting movement

Here’s one of the most common ways to work out your upper body. Familiar to everyone, but remember that Pilates is not just about power. It’s also about being fully aware of your breathing and balance.

How is the business done?

• Lie on your stomach on the mat.
• Get up on your hands and knees and move slowly forward on your hands.
• Remember to keep your back straight and your head in line with your back. The hands should remain shoulder-width apart.
• Perform the push-up by descending and slowly rising up with your hands.
• Repeat about 10 times. If you want to increase the difficulty of the movement, straighten your legs and do the movement with your feet on the ground.

Four simple Pilates exercises: last tips for beginners

As mentioned at the beginning of the article, pilates is one of the best forms of fitness that improves physical and mental well-being. However, there are certain limitations to all forms of exercise that should be taken into account before starting the sport.

For example:

• Observe the messages in your body.  Whether you train alone at home or under supervision, you need to be aware of your movements. This way, you will understand what alignment problems you may have in your body. You will be better able to focus on your posture and relieve and avoid muscle pain.
• Deep inhalation and exhalation. Proper breathing technique helps more than just make it easier for you to progress in your workouts. It will help you learn to relax your body and avoid unnecessary tension.

• Know how far you can go.  Remember, we are all different. Avoid comparing yourself to others and don’t take stretches too far.

Now that you are familiar with the basic movements of Pilates, it is time to take out the mat and take the benefits of the movements to the test. Remember the instructions given and pay special attention to your posture to avoid pain or injury. If you are unsure of how to perform a movement, contact your Pilates instructor for advice.