4 Pilates Exercises For Beginners

The following Pilates exercises for beginners focus on balance, posture, strength and flexibility. Although it is a complete method for those who want to keep fit, it is also useful as rehabilitation therapy.

Pilates practitioners generally use special equipment, but you can also perform such exercises on a regular yoga mat. Want to find out more about this practice? In today’s article we will show you which Pilates exercises are best for beginners.

What are the benefits of Pilates exercises?

To perform Pilates exercises for beginners, you do not need to have special skills or be in perfect shape. So, it is a discipline that people of all ages can take advantage of. If you want to try it, the information below will be useful.

One of the main advantages of Pilates is that you can perform the exercises easily in the comfort of your own home. You need willpower, concentration and a mattress. Remember that this physical activity has the role of relaxing your body and mind. Thus, it is advisable to find a quiet and well-ventilated place to practice Pilates.

Remember!

1. Rolling up

This is one of the most common Pilates exercises in the warm-up phase. It focuses on the abdominal region, improving the flexibility of the back and developing the strength, mobility and endurance of the spine.

Instructions:

• Lie on the floor with your face up and arms outstretched. The legs should be above the head and aligned with the shoulders. The arms should stay together as you push them forward with a little force.

• Inhale as you raise your arms to the sky, your ribs remaining on the mattress.
• As you exhale, try to get up gradually with your arms outstretched, as if trying to touch your legs. The idea is to move slowly, paying attention to the way each rib rises from the mattress.
• As soon as your body forms the letter “C”, it begins to move backwards.
• Inhale and, as you exhale, gently return to the starting position.
• Perform 3-5 repetitions.

2. Rolling back

One of the most fun Pilates exercises for beginners is running backwards. It allows the body to “flow”, swinging over the mattress, so as to tone your abdominal muscles. At the same time, it offers a pleasant massage to the vertebrae.

In order to perform this exercise correctly, you need to focus very well.

Instructions:

• Sit with your back straight on the front of the mattress and keep your feet in the air.
• Then grab your ankles from the outside and open your elbows a little.
• Keep your chin close to your chest.
• In this position, as you inhale, begin to sway back and forth until your back touches the floor. Do this without losing your original position.
• Now, exhale and return to the starting position using your abdomen.
• Perform the exercise for 3 minutes.

3. Stretching the spine

If you want to start practicing Pilates, then stretching the spine is one of the easiest exercises for beginners. Moreover, it helps to improve circulation in the spine and stimulates the balance of the torso. In addition, it has a beneficial effect on the flexibility of the back and leg muscles.

Instructions:

• Sit on the mattress with your feet and back straight.
• Then inhale and stretch your spine as if you were trying to reach the sky.
• Stretch your arms forward at shoulder level. Make sure they are parallel to the floor.
• Exhale and start stretching your arms forward until your torso forms the letter “C”.
• Inhale again to stretch a little.
• Exhale and slowly return to the starting position.

4. Float exercise

This is one of the most common ways to train your upper body. It’s about the normal stretches we all know, but keep in mind that Pilates means more than strength. It is about full awareness of breathing and balance.

Instructions:

• Start by lying face down on the mattress.
• Then sit on your hands and knees and move your arms slightly forward.
• Remember that the back should be straight and aligned with the head. At the same time, the arms should remain aligned with the width of the shoulders.
• Perform the float by gently lowering yourself and then getting up.
• Repeat the exercise for 10 minutes. If you want to increase your endurance, you can execute it with straight legs.

Final tips on these Pilates exercises for beginners

As I mentioned before, Pilates is one of the best disciplines when it comes to exercise and mental exercise. But, like all exercise routines, there are some recommendations to keep in mind before you begin.

For example:

• Listen to your body: Whether you train at home or benefit from the help of a coach, you need to be aware of your movements. This way, you will understand what alignment problems exist in your body. This will help you focus more on your posture to relieve and avoid back pain.
• Inhale and exhale deeply: Proper breathing does not only help you move forward with the exercises you practice. This will relax your body and help you avoid unnecessary tension.
• Be aware of your limitations: Remember that each person is different. So, avoid comparing yourself to others and don’t stretch yourself too much.

Now that you know what basic Pilates exercises are, it’s time to find a mattress and test the benefits of this practice. Follow the tips above and pay special attention to posture to avoid pain and injury. If in doubt, consult a Pilates coach.